WEBVTT

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- Hello my sweet friends and
welcome to Revolution Yoga.

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It's day 13, and today's 
practice is about opening.

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Let's get started.

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(lively orchestral music)

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Alright, today 
is your lucky day,

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because we're 
gonna begin on our backs.

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So come on down, 
find length in the neck,

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and let's just 
get settled in here

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with a reclined Cobbler's Pose,
so bring the feet together,

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really mindfully, 
thoughtfully as always,

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and bring the hands 
to the hip creases here,

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and just feel the 
warmth of your hands

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pressing on the 
hip creases here.

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And if this already 
is like, whoa Nelly,

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speakin' to ya, in the 
sync, talk to me daddy,

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talk to me momma, 
then walk the toes out.

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Okay?

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For a little more, 
walk the heels in.

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So we're starting 
with a hip opener,

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opening up through the 
hips mindfully, thoughtfully,

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just letting a little 
bit of the day go thus far,

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spilling off and away and
coming into the present moment,

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allowing gravity to do 
some of the opening here

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as we tuck the 
chin into the chest,

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find length in 
the back of the neck,

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and then when 
you're ready, lift,

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literally press into your head, 
press into your hips,

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your sacrum area, 
and then lift the chest,

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snuggle the shoulder blades
underneath your heart space

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by hugging the elbows in, 
open the arms out

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like a blossoming, 
and then feel as you rest

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your chest back down, aw, 
this opening in your heart.

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So we begin with a 
gentle opening in the hips.

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We snuggle the shoulder blades
underneath the heart space,

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opening your heart.

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Now feel your sweet feet
either pressing together firmly

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or softly, so again, using that
awareness of thoughtfulness,

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mindfulness to 
find what feels good

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and then close 
your eyes, be brave.

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And take a second to 
notice where you're at today.

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And then quietly say 
the mantra to yourself,

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I am open.

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I am open, ready to 
receive whatever the practice

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is serving up for me today.

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Maybe you open 
your mind, your heart

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to a new experience

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with your breath.

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Maybe there's something 
that you're holding onto,

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gripping onto, hanging on,

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that could use a release

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so that you could find an
opening, a new way of seeing it,

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looking at it, dealing with it.

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Take a deep breath 
in and use an exhale

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to really relax here.

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And then keep the 
body relaxed and the breath

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slowly beginning to 
deepen as you rock the head

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side-to-side, ear-to-ear, 
nice and slow.

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Think about massaging 
the back of the head.

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Think about 
connecting to the subtle body,

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the energetic body.

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And think about how it 
feels or notice, rather,

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as we move through 
our practice today,

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how it feels to work on opening.

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And then in the same 
respect, you might notice

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when things are 
tight how that feels

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and how you respond.

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And definitely off 
the mat, we can practice

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the same thing, 
noticing how it feels

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when we can remain
open-minded or work,

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practice being 
open to a new route,

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a new way of looking at things.

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And then alternatively 
noticing off the mat

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how it feels when 
we cut ourselves off

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or cut someone else off.

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Move from a place of
close-mindedness,

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just noticing how that feels.

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Again, not saying right or
wrong, just paying attention.

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Alright, bring the 
head back to center.

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Slowly bring your 
fingertips delicately

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to the outer edges of your legs.

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Then press your feet together.

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Press into the 
outer edges of the feet

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and slow and steady, 
see if you can see,

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imagine that ball 
and socket in the hip

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as you close the legs, 
so everything counts here.

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Mmmmmmm.

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Yummy!

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Then dig into the heels, lift
your tailbone all the way up,

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and then place the 
lower back on the mat flush,

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so you really feel.

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Take a deep breath in, 
find that buoyancy

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that we practiced 
yesterday, and then exhale,

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navel draws down and in 
as you lift both knees up,

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moving from a place of connect.

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Send the legs up high.

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And then slowly 
we'll bend the knees,

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grab the outer edges 
of the feet, Happy Baby,

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take your time.

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You can do one leg at 
a time if it feels best,

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giving yourself 
more time and space

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as you open up through the hips.

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Now reach the tailbone towards
the front edge of the mat,

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relax the shoulders down,
find an opening in the chest,

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lengthen through 
the back of the neck.

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Inhale in, spread the toes.

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And then exhale to release.

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Cross the right 
ankle over the left,

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grab onto the tops of the feet,

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or you might even 
grab onto the big toe here,

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and we'll begin to 
rock front to back,

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taking your time 
massaging all the way up

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whenever you're ready.

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Activate a strong breath here.

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And when you're ready, 
we're gonna come up

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to a nice, comfortable seat.

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Draw the left heel in.

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No rush getting there, and then
the right heel in to follow,

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so we have left foot 
in and then right foot in.

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And just take a moment 
to get situated, as am I.

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And sit up nice and tall.

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Sitting up on a 
blanket if you need to

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or rolling your mat 
up underneath your bum

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if you need a little lift.

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And then sit up nice and tall.

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And imagine you're 
leaning up against a wall here.

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Great, then inhale, 
reach the fingertips up.

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They're gonna kiss up and 
overhead here, big stretch.

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Inhale to lift.

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And then exhale, glue 
the sits bones to the ground,

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so send your fingertips
forward, but keep an awareness

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on the hips, the sitting bones
pressing down, down, down

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as you come all 
the way diving forward.

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Now, for some 
we'll stay lifted here,

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feeling it in the hip 
already, the right hip.

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To go a little deeper, 
you might walk the fingertips

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further out or 
come to the forearms

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and start to 
deepen the breath here.

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Now find places to ground here.

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You're thick, juicy, hey-o,
quad muscles draw down.

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We're creating a 
full body experience here,

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so again, this holistic 
approach of really syncing up

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everything or working in a way

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that invites that to happen

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naturally, not forcing anything.

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You might find soft, easy
movement if it feels good here.

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You might rest the forehead 
on your mat or on fists.

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And as you send the 
weight of your head forward,

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keep reaching 
back with the hips.

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Wonderful, then slowly press up,

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and bring the right 
heel in, left leg to follow.

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And big inhale to reach the
fingertips all the way up.

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Fingertips kiss up and overhead.

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And then exhale, 
as you send it forward,

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keep an awareness in this
center, your hips drawing down,

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down, down as you 
send your weight forward.

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And then start to feel it 
out here, palms, forearms,

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breathing deep, 
anchoring down through

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the muscles of the legs, 
finding soft, easy movement

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if it feels right.

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So we store a lot 
of emotion in the hips.

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And so you'll want to 
breathe deep and keep noticing,

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and if anything comes up, 
I want to invite you

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to be kind and 
gentle with yourself,

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but do allow yourself to 
feel the power of whatever

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is going on, and then try
to stay present and focused,

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returning with the breath.

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Lean into it.

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Sync up with it.

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Be thoughtful.

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So just honor 
where you are today.

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Okay, slowly coming back up,

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just in case anything comes up,
'cause it does, be open.

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Alright, we're gonna 
move forward onto all fours,

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just a couple Cat-Cows
to warm up the spine.

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You can hop right in 
there, really thoughtful

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as you move with your breath.

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Don't rush it.

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Wassup creaky old floor?

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Drop the belly, as you 
inhale, feel the expansion.

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And begin to play 
here as you exhale,

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rounding chin to chest.

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Inhale, we open 
through the front body.

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And then on the exhale, you
open through the back body.

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Great, inhale to 
tabletop position.

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Bring the knees really wide, 
big toes come together.

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Right hand comes to the 
center line of your mat,

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and then make sure 
to stack your shoulder

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over your wrist here, 
and then inhale,

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pull your bow and arrow 
all the way up to the sky.

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Open your heart, your chest.

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Press into the pinky 
finger and that knuckle,

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so just press into 
all of your hand there

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and open, open, open.

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Press into your toes, 
full body experience.

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Lean up against that wall.

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And then we 
slowly release back down.

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Left hand replaces the right

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and we find our 
opening on the other side.

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Big inhale to open up.

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Remember to 
integrate the neck, so nice,

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long, beautiful neck here.

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Press into the tops of the feet.

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Create spaciousness 
as you inhale.

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And then exhale, 
bring it on down.

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Fabulous.

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Walk the palms out, 
walk the knees back

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in line with the hips.

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And then curl the toes under,
send the hips up and back

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to Downward Facing Dog.

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Start to open up here 
in a way that feels good.

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Use your breath.

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So we integrate the pieces 
that we've been working on

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in this journey, 
but we come to each day

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with fresh eyes, fresh breath,
noticing what's different,

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how we can support 
ourselves in this moment.

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Wonderful, big inhale in here.

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Exhale, lower back to all fours,

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back down to all fours,
sorry, brain-body thing.

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Nobody's perfect!

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Okay, and come back to your

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tabletop position 
really mindful.

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Lovely, so everything 
we've learned about finding

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that support from within 
so that you're not sending

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any undue 
pressure on the wrists,

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upper arm bones turn out, 
and when you're ready,

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press into the top 
of the left foot firmly.

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Inhale, lift the 
right toes up high,

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we're gonna draw 
big circles here.

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You can point the 
toes here or flex,

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but we're gonna really draw
big circles in the hips here

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one way, and then the other.

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Reverse it.

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And just notice if you're 
crashing into the left side

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of your body, see if 
you can keep it even,

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pressing into 
that right palm firmly,

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keeping length in the neck.

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Wonderful, then 
bring the right knee in,

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knee-to-nose, so draw the
nose in towards the knee here.

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Inhale.

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Exhale, empty it out.

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Draw the navel up.

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Beautiful.

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Then gaze straight down.

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We're gonna bring the right
knee all the way up and over

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to the right tricep.

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Gaze straight down.

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Beautiful, and then release.

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Woo!

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If you need to come off your
wrist for a second, you can.

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Then we'll switch 
to the other side,

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starting by pressing into 
the top of that right foot,

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finding length, 
tabletop position.

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And then slowly 
lift your left toes up,

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and we'll draw big circles
with that hip, nice and slow,

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there's no rush, considering
this full body experience,

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so if you're 
nailing the circles,

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but you're collapsed in 
other areas of the body,

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take a second to 
check yoself, right?

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(laughs)

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Take the holistic 
approach, slow it down.

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See if you can honor 
and consider your body

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as one moving 
part because it is.

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Reverse the circle 
if you haven't already.

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Can hear these little 
birds outside, it's so sweet.

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And then when you're 
ready, draw the knee in,

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and take the nose to the knee.

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Inhale.

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Exhale, empty, press away
from your yoga mat even more,

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then bring it all 
the way out, up and over,

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left knee to left tricep, you
got this, gaze straight down.

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And then release, 
Child's Pose, awesome work.

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Bring the legs together.

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Swim the fingertips 
around and take a rest.

00:14:33.306 --> 00:14:35.675
Now's the moment 
to start tapping into

00:14:35.675 --> 00:14:37.710
a nice, audible breath.

00:14:37.710 --> 00:14:41.047
(inhaling and exhaling)

00:14:42.115 --> 00:14:45.718
Let each breath be 
like a refreshing wave

00:14:45.718 --> 00:14:48.148
just washing in and out.

00:14:52.692 --> 00:14:56.496
Enjoy this time for 
yourself, this practice,

00:14:56.496 --> 00:14:59.432
this journey, 
this body,

00:14:59.432 --> 00:15:01.534
stay open.

00:15:02.735 --> 00:15:05.571
Alright, one 
more inhale in here.

00:15:06.973 --> 00:15:09.542
And then use your 
exhale to reach the fingertips

00:15:09.542 --> 00:15:10.543
all the way up.

00:15:10.543 --> 00:15:13.179
We're gonna move 
towards Downward Facing Dog.

00:15:13.179 --> 00:15:14.447
Take your time.

00:15:16.916 --> 00:15:19.418
Move in a way that feels good.

00:15:22.288 --> 00:15:24.624
And then when you get there,

00:15:25.758 --> 00:15:28.928
bring the breath, 
anchor through the left heel

00:15:28.928 --> 00:15:32.198
and inhale, 
lift the right leg up high.

00:15:32.198 --> 00:15:33.699
Then bend your right knee

00:15:33.699 --> 00:15:35.334
and we're gonna 
draw big circles here,

00:15:35.334 --> 00:15:39.334
one way, pressing 
into both palms evenly.

00:15:40.740 --> 00:15:43.676
Upper arm 
rotation is working here

00:15:43.676 --> 00:15:47.914
to stabilize and support you
so that you're not finding

00:15:47.914 --> 00:15:51.317
yourself crashing 
into your wrists.

00:15:51.317 --> 00:15:54.954
Reverse the circle if you
haven't already, you got this.

00:15:54.954 --> 00:15:59.091
And then here we go,
knee-to-nose, shifting forward.

00:15:59.091 --> 00:16:01.661
Inhale, Three-legged Dog.

00:16:01.661 --> 00:16:04.063
Then right knee to 
right tricep, you got this,

00:16:04.063 --> 00:16:05.953
gaze straight down.

00:16:07.200 --> 00:16:09.101
Beautiful, Three-legged Dog.

00:16:09.101 --> 00:16:11.270
Then step it all the 
way up into your lunge.

00:16:11.270 --> 00:16:12.939
Lower the back knee.

00:16:14.640 --> 00:16:17.043
Press into the 
top of the back foot.

00:16:17.043 --> 00:16:21.687
And inhale, reach 
the fingertips up high.

00:16:21.687 --> 00:16:24.130
Breathing deep here, inhale in.

00:16:24.951 --> 00:16:26.686
Exhale, rain it down.

00:16:27.620 --> 00:16:28.855
Half splits.

00:16:28.855 --> 00:16:30.489
Right toes up towards the sky.

00:16:30.489 --> 00:16:32.124
Pull the right hip crease back.

00:16:32.124 --> 00:16:36.462
Return to this posture, 
find length as you inhale.

00:16:36.462 --> 00:16:39.400
And bow the head as you exhale.

00:16:42.201 --> 00:16:45.371
Moving to Warrior II, 
nice and slow.

00:16:45.371 --> 00:16:47.940
Rolling through the front foot.

00:16:47.940 --> 00:16:49.942
Pivoting on the back foot, 
nice and mindful,

00:16:49.942 --> 00:16:53.179
so lift the back knee, pivot.

00:16:53.179 --> 00:16:55.448
Then here we go, 
sweeping the arms forward,

00:16:55.448 --> 00:16:58.184
up and back, Warrior II.

00:16:58.184 --> 00:17:00.019
Sink deep, you got this.

00:17:00.019 --> 00:17:01.220
Bend the front knee.

00:17:01.220 --> 00:17:03.556
Front knee over front ankle.

00:17:04.624 --> 00:17:08.060
Now notice if you're leaning
forward, pull head over heart,

00:17:08.060 --> 00:17:09.595
heart over pelvis here.

00:17:09.595 --> 00:17:11.497
Pull the pinkies back, 
you got this.

00:17:11.497 --> 00:17:13.382
One more breath.
Inhale in.

00:17:14.867 --> 00:17:18.204
Then exhale, come 
all the way back down.

00:17:19.638 --> 00:17:21.440
Palms are gonna come to 
the left side of your mat

00:17:21.440 --> 00:17:23.175
and we're gonna 
pivot on the back foot,

00:17:23.175 --> 00:17:24.777
come to Lizard Pose.

00:17:24.777 --> 00:17:26.345
Walk your right toes out.

00:17:26.345 --> 00:17:28.481
You can even keep the 
right toes turned out here

00:17:28.481 --> 00:17:29.715
if it feels good.

00:17:29.715 --> 00:17:32.451
Back knee 
lowered or lifted here.

00:17:32.451 --> 00:17:36.322
We're on the palms or 
we're coming to the forearms.

00:17:36.322 --> 00:17:38.624
Five nice, long, 
deep breaths here.

00:17:38.624 --> 00:17:40.226
You got this, breathing deep.

00:17:40.226 --> 00:17:41.894
So, variations here.

00:17:43.396 --> 00:17:44.230
Here.

00:17:53.272 --> 00:17:56.709
Listen to the 
sound of your breath.

00:17:56.709 --> 00:17:58.978
You gotta bring the breath.

00:18:01.580 --> 00:18:03.249
One more big inhale.

00:18:04.116 --> 00:18:07.320
Then use your exhale to 
very mindfully press back up,

00:18:07.320 --> 00:18:10.756
walk your right foot 
to the center line.

00:18:10.756 --> 00:18:12.692
Inhale, look forward.

00:18:12.692 --> 00:18:16.195
And exhale, step it back, 
Downward Facing Dog.

00:18:16.195 --> 00:18:19.832
Take a little rest here 
if you need, Child's Pose,

00:18:19.832 --> 00:18:23.669
or a couple long, 
smooth, soothing breaths

00:18:23.669 --> 00:18:25.319
in Downward Dog.

00:18:28.774 --> 00:18:31.811
Second side, right heel comes
down, anchor through that

00:18:31.811 --> 00:18:35.281
right heel, so feel a nice
stretch through the right calf.

00:18:35.281 --> 00:18:39.251
Then inhale, 
lift the left leg up high.

00:18:39.251 --> 00:18:42.188
Be thoughtful, connect, 
sync up with your breath,

00:18:42.188 --> 00:18:43.556
find your alignment.

00:18:43.556 --> 00:18:45.324
Then when you're ready, 
bend the left knee

00:18:45.324 --> 00:18:46.993
and draw big circles here.

00:18:46.993 --> 00:18:48.961
Focus on the sensations.

00:18:48.961 --> 00:18:50.229
Don't miss out.

00:18:51.263 --> 00:18:52.698
Big circles.

00:18:52.698 --> 00:18:54.800
Pressing into both palms evenly.

00:18:54.800 --> 00:18:58.771
Upper arms bones 
rotating away from the ears.

00:18:58.771 --> 00:19:01.340
Hug the lower ribs in.

00:19:01.340 --> 00:19:03.743
And reverse your 
circle if you haven't already,

00:19:03.743 --> 00:19:06.145
you got this, breathing deep.

00:19:07.546 --> 00:19:09.248
Alright, be fierce here.

00:19:09.248 --> 00:19:11.117
Stay open, you do have this.

00:19:11.117 --> 00:19:12.985
Your mind will 
wanna give up first.

00:19:12.985 --> 00:19:16.589
Here we go, knee-to-nose,
shifting forward.

00:19:18.624 --> 00:19:20.126
Inhale, Three-legged Dog.

00:19:20.126 --> 00:19:21.727
Use your breath.

00:19:21.727 --> 00:19:25.898
Exhale, left knee to left 
tricep, gaze straight down.

00:19:27.299 --> 00:19:29.802
Beautiful, inhale, lift it up.

00:19:30.903 --> 00:19:33.973
And exhale all the way 
through and into your lunge,

00:19:33.973 --> 00:19:36.208
lower the back knee.

00:19:36.208 --> 00:19:38.978
Come on to the 
top of the back foot.

00:19:38.978 --> 00:19:41.947
Then when you're ready, 
reach the fingertips forward,

00:19:41.947 --> 00:19:44.150
up and back, big stretch here,

00:19:44.150 --> 00:19:46.318
careful not to grip 
onto those front toes,

00:19:46.318 --> 00:19:47.620
but just spread awareness

00:19:47.620 --> 00:19:49.455
through all four 
corners of the foot.

00:19:49.455 --> 00:19:52.458
You got it, 
one more breath, inhale.

00:19:53.759 --> 00:19:56.529
And then exhale 
all the way down.

00:19:57.396 --> 00:19:58.364
Half splits.

00:19:58.364 --> 00:20:00.166
Pull the left hip crease back.

00:20:00.166 --> 00:20:02.001
Left toes towards the sky.

00:20:02.001 --> 00:20:05.204
Use the inhale to find the
buoyancy we've been working on,

00:20:05.204 --> 00:20:07.807
the exhale to draw the navel in.

00:20:07.807 --> 00:20:10.209
Inhale, open the chest.

00:20:10.209 --> 00:20:12.824
And exhale, draw it all in.

00:20:16.248 --> 00:20:18.250
Wonderful, here we go, 
big transition,

00:20:18.250 --> 00:20:20.419
rolling through that front foot.

00:20:20.419 --> 00:20:22.555
Curl the back toes under.

00:20:22.555 --> 00:20:24.523
Pivot on the 
back foot, Warrior II.

00:20:24.523 --> 00:20:26.559
Big inhale, press 
into the outer edge

00:20:26.559 --> 00:20:28.094
of that back foot strong.

00:20:28.094 --> 00:20:31.964
Engage the inner thighs 
as you open up, Warrior II.

00:20:31.964 --> 00:20:34.266
Strong and steady.

00:20:34.266 --> 00:20:35.101
Beautiful.

00:20:37.369 --> 00:20:39.805
Finding length down 
through the tailbone.

00:20:39.805 --> 00:20:41.974
Lift up through the heart.

00:20:46.045 --> 00:20:47.399
Inhale in.

00:20:48.247 --> 00:20:49.682
Exhale, sink a little deeper,

00:20:49.682 --> 00:20:50.983
just notice 
where your center is.

00:20:50.983 --> 00:20:52.685
Maybe you can 
stack head over heart,

00:20:52.685 --> 00:20:54.420
heart over pelvis.

00:20:54.420 --> 00:20:57.890
Inhale and exhale 
all the way back down.

00:20:57.890 --> 00:20:59.792
Bring the hands to the 
right side of your mat.

00:20:59.792 --> 00:21:03.963
This time pivot on the back
foot and walk the left foot out.

00:21:06.999 --> 00:21:09.568
Lizard variation on this side.

00:21:09.568 --> 00:21:11.070
Notice what's going on.

00:21:11.070 --> 00:21:11.937
Breathe deep.

00:21:11.937 --> 00:21:14.573
Maybe you lower the back knee.

00:21:14.573 --> 00:21:16.475
Maybe you come 
onto the forearms.

00:21:16.475 --> 00:21:18.444
So you decide if 
you want it more active,

00:21:18.444 --> 00:21:20.579
you keep that back knee 
lifted and the right heel

00:21:20.579 --> 00:21:25.050
really reaching towards 
the back edge of your mat.

00:21:25.050 --> 00:21:27.086
To soften, lower the back knee.

00:21:27.086 --> 00:21:31.563
Everyone breathe, 
remain aware of your neck,

00:21:31.563 --> 00:21:35.282
your shoulders, your core.

00:21:42.701 --> 00:21:44.303
Big inhale in here.

00:21:45.704 --> 00:21:47.449
Long exhale out.

00:21:48.841 --> 00:21:50.449
Big inhale in.

00:21:52.211 --> 00:21:53.546
Long breath out.

00:21:54.914 --> 00:21:56.649
One more, big inhale.

00:21:57.550 --> 00:22:00.085
Use your exhale to 
slowly press back up.

00:22:00.085 --> 00:22:01.187
Awesome work.

00:22:01.187 --> 00:22:02.688
Bring the left foot back in.

00:22:02.688 --> 00:22:04.256
Your hands frame your left foot.

00:22:04.256 --> 00:22:06.292
We inhale, look forward.

00:22:06.292 --> 00:22:08.360
And exhale, Downward Dog.

00:22:10.663 --> 00:22:11.897
Deep breath in.

00:22:13.465 --> 00:22:14.800
Long breath out.

00:22:16.969 --> 00:22:18.037
Fabulous.

00:22:18.037 --> 00:22:20.506
This time, inhale, 
lift the right leg up high.

00:22:20.506 --> 00:22:23.209
And exhale, bring it 
all the way up and through

00:22:23.209 --> 00:22:25.644
for One-legged Pigeon.

00:22:25.644 --> 00:22:27.213
So we'll come onto 
the top of the back foot,

00:22:27.213 --> 00:22:29.081
go ahead and look 
back at your foot.

00:22:29.081 --> 00:22:30.516
Make sure it 
comes onto the ground.

00:22:30.516 --> 00:22:32.518
Lift from the left inner thigh.

00:22:32.518 --> 00:22:35.421
And then you'll 
either keep your right heel

00:22:35.421 --> 00:22:37.590
close to your center 
line or begin to walk it out,

00:22:37.590 --> 00:22:39.024
feel it out here.

00:22:39.024 --> 00:22:42.428
And we wanna come 
head and heart lifted.

00:22:42.428 --> 00:22:44.263
So we don't want to be 
sinking onto the outer edge

00:22:44.263 --> 00:22:46.131
of the right hip here, 
so you might need

00:22:46.131 --> 00:22:47.600
to bring your 
heel in so that you can

00:22:47.600 --> 00:22:50.336
come back to the midline.

00:22:50.336 --> 00:22:55.293
And big inhale to find that
buoyancy, lift up, expand.

00:22:55.293 --> 00:22:58.077
Lift up through 
the armpit chest.

00:22:58.077 --> 00:22:59.745
And then use your 
exhale to contract.

00:22:59.745 --> 00:23:02.181
Draw the navel in, so 
we're supporting the whole body

00:23:02.181 --> 00:23:03.749
here with the breath.

00:23:03.749 --> 00:23:06.852
Maybe we come all the way down.

00:23:06.852 --> 00:23:09.588
Maybe forehead comes to the mat.

00:23:09.588 --> 00:23:12.238
Or elbows, forearm down.

00:23:12.238 --> 00:23:14.627
Keep active through both feet.

00:23:14.627 --> 00:23:17.363
Close your eyes 
here and breathe.

00:23:19.031 --> 00:23:22.101
Send some love to 
someone who could use it.

00:23:22.101 --> 00:23:24.570
Say a little prayer 
or listen to the powerful

00:23:24.570 --> 00:23:26.639
sound of your 
breath here, don't give up.

00:23:26.639 --> 00:23:27.806
Stick with it.

00:23:42.655 --> 00:23:43.489
Fabulous.

00:23:43.489 --> 00:23:44.857
Then press into the 
top of the back foot

00:23:44.857 --> 00:23:49.662
and slowly roll it up, 
nice and slow, take your time.

00:23:49.662 --> 00:23:52.464
And then plant the palms, 
loop the shoulders.

00:23:52.464 --> 00:23:53.766
Connect.

00:23:53.766 --> 00:23:55.734
Then big inhale in here.

00:23:55.734 --> 00:23:57.936
Exhale, draw 
the navel in and up.

00:23:57.936 --> 00:23:59.271
Curl the back toes under.

00:23:59.271 --> 00:24:03.509
Lift the right foot all the
way back up, Three-legged Dog.

00:24:03.509 --> 00:24:04.843
Now check it out.

00:24:04.843 --> 00:24:07.046
I'm gonna soften my left knee.

00:24:07.046 --> 00:24:08.514
I'm gonna bring my 
right toes to the ground

00:24:08.514 --> 00:24:10.683
and then I'm gonna 
open up a little semicircle

00:24:10.683 --> 00:24:13.786
over to the left as I 
come to flip my dog here,

00:24:13.786 --> 00:24:16.622
opening up 
through the front body.

00:24:16.622 --> 00:24:18.357
Then I might 
straighten the left leg,

00:24:18.357 --> 00:24:22.227
reach my right 
fingertips forward, wild thing,

00:24:22.227 --> 00:24:24.363
or a flip dog variation.

00:24:24.363 --> 00:24:27.566
And then use an exhale to 
come all the way back down.

00:24:27.566 --> 00:24:29.735
This is optional, of course, 
we'll meet back

00:24:29.735 --> 00:24:32.438
in Downward Facing Dog.

00:24:32.438 --> 00:24:34.306
Big breath in.

00:24:34.306 --> 00:24:35.441
Big breath out.

00:24:35.441 --> 00:24:37.409
Anchor through the right heel.

00:24:37.409 --> 00:24:40.145
Inhale, lift the 
left leg up high.

00:24:40.145 --> 00:24:42.815
Exhale all the way through.

00:24:42.815 --> 00:24:45.551
Pigeon on the other side, 
so really take a look back

00:24:45.551 --> 00:24:49.221
at your right foot 
and root down firmly.

00:24:49.221 --> 00:24:50.990
And then we'll 
sort ourself out here

00:24:50.990 --> 00:24:53.759
with that right foot 
firmly pressing into the ground.

00:24:53.759 --> 00:24:57.329
Find what feels good here as
you inch the left toes out,

00:24:57.329 --> 00:24:59.498
careful not to 
collapse onto the left hip.

00:24:59.498 --> 00:25:03.615
So if you have to snuggle

00:25:03.615 --> 00:25:05.595
a little something (laughs),

00:25:07.139 --> 00:25:08.574
a pillow or a 
little support there,

00:25:08.574 --> 00:25:11.543
then that might feel good.

00:25:11.543 --> 00:25:13.779
Inhale, lift your heart, 
lift your chest.

00:25:13.779 --> 00:25:15.681
Use your breath to really embody

00:25:15.681 --> 00:25:19.318
the posture, 
the stretch, the sensation.

00:25:19.318 --> 00:25:21.487
And then exhale to soften.

00:25:23.689 --> 00:25:26.125
Soften your gaze 
or close your eyes

00:25:26.125 --> 00:25:28.160
and take a couple breaths, 
really hear the sound

00:25:28.160 --> 00:25:31.997
of your breath, 
honoring your soul,

00:25:33.399 --> 00:25:35.734
your song,

00:25:35.734 --> 00:25:37.562
your voice,

00:25:38.877 --> 00:25:41.439
the energy that is you.

00:25:46.578 --> 00:25:50.282
We have an opportunity to
get strong and toned and fit,

00:25:50.282 --> 00:25:53.385
and just totally 
baller through yoga,

00:25:55.821 --> 00:25:58.557
but it's not 
just on the surface.

00:26:00.426 --> 00:26:03.796
Some of these times 
that we take for ourselves,

00:26:03.796 --> 00:26:09.119
it really is worth it to listen
to the sound of your breath,

00:26:09.119 --> 00:26:12.981
to listen to your song, 
to not take this,

00:26:12.981 --> 00:26:16.942
any of this for granted, your
body, your breath, this time.

00:26:31.223 --> 00:26:33.525
Take one more big inhale in.

00:26:34.426 --> 00:26:38.163
Then use your exhale 
to slide the hands down,

00:26:39.064 --> 00:26:40.833
press up, big breath.

00:26:42.468 --> 00:26:46.271
And then exhale, 
really find your hands firmly,

00:26:46.271 --> 00:26:48.941
and then use an exhale, 
so wherever you are

00:26:48.941 --> 00:26:51.310
with your breath, use your
exhale to curl the back toes

00:26:51.310 --> 00:26:55.447
under, draw the navel in, and
lift up to Three-legged Dog.

00:26:56.782 --> 00:26:59.051
Then, if you're 
practicing the flip dog,

00:26:59.051 --> 00:27:02.988
you'll lift the left leg up 
high, then just for beginners,

00:27:02.988 --> 00:27:05.390
this is a great tip, draw
the left toes to the ground,

00:27:05.390 --> 00:27:07.226
soften through your right knee

00:27:07.226 --> 00:27:09.995
and then draw a 
semicircle with your left toes.

00:27:09.995 --> 00:27:12.731
As you press up, remember that
bow and arrow we did earlier.

00:27:12.731 --> 00:27:14.800
You open up through the chest,

00:27:14.800 --> 00:27:17.236
straighten the right leg, 
lift the hip points.

00:27:17.236 --> 00:27:19.571
Breathe, and we have a 
whole video just on this pose

00:27:19.571 --> 00:27:21.473
if you want to 
break it down with me.

00:27:21.473 --> 00:27:22.341
You know I got you.

00:27:22.341 --> 00:27:25.477
Big breath in, find expansion.

00:27:25.477 --> 00:27:28.180
And then exhale, all 
the way back to your dog.

00:27:28.180 --> 00:27:33.018
That's where we'll meet everyone
for one more big breath in.

00:27:33.018 --> 00:27:34.586
And big breath out.

00:27:36.855 --> 00:27:40.692
Wonderful, come onto 
your knees nice and slow.

00:27:42.123 --> 00:27:44.296
And we'll cross the ankles.

00:27:44.296 --> 00:27:49.101
And then use your hands 
to come all the way through

00:27:49.101 --> 00:27:51.537
and send the legs out long.

00:27:51.537 --> 00:27:53.639
And send it on down home.

00:27:55.541 --> 00:27:57.175
That means come onto your back.

00:27:57.175 --> 00:27:58.710
(laughing)

00:27:58.710 --> 00:28:00.465
Oh, Adriene.

00:28:01.813 --> 00:28:03.615
But we're comin' home.

00:28:06.351 --> 00:28:10.556
So we'll send the legs 
out long right away here.

00:28:10.556 --> 00:28:12.257
And inhale, reach 
the arms all the way up

00:28:12.257 --> 00:28:14.660
for a big, full body stretch.

00:28:16.295 --> 00:28:18.964
Opening everything, 
walk the ankles out,

00:28:18.964 --> 00:28:20.933
spread the fingertips.

00:28:20.933 --> 00:28:21.767
Inhale in.

00:28:23.302 --> 00:28:26.338
And then exhale, float the
hands down gently at your sides

00:28:26.338 --> 00:28:27.875
for Corpse Pose.

00:28:31.343 --> 00:28:34.976
Take a moment to be still.

00:28:35.581 --> 00:28:38.917
Close your eyes and 
try not to fidget here.

00:28:38.917 --> 00:28:41.453
See if you can 
really just feel your body

00:28:41.453 --> 00:28:45.198
and practice this

00:28:45.198 --> 00:28:48.628
idea of exquisite stillness.

00:28:50.195 --> 00:28:52.464
Let your head become heavy,

00:28:53.899 --> 00:28:57.017
your joints, your muscles.

00:29:07.145 --> 00:29:11.316
Then whisper the mantra
quietly to yourself, I am open.

00:29:13.619 --> 00:29:15.487
And then watch what happens.

00:29:15.487 --> 00:29:17.723
Have an amazing 
rest of your day.

00:29:17.723 --> 00:29:19.524
Thanks for sharing 
your time, your energy,

00:29:19.524 --> 00:29:21.126
and your practice with me.

00:29:21.126 --> 00:29:23.128
I'll see ya tomorrow.

00:29:23.128 --> 00:29:24.730
Namaste.

00:29:24.730 --> 00:29:28.867
(lively, chiming 
orchestral music)