WEBVTT

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- Hey everyone and welcome to
your 31 Day Yoga Revolution.

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It's day 20.

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And today's practice 
is about peace or shanti.

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This is an important one.

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Let's get started.

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(lively orchestral music)

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Alright my friends, 
let's begin seated.

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Today I recommend 
grabbing a little blanky

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if you have one or a towel.

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It's totally not necessary,
but if you have one on hand,

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you can pause the 
video and grab it now.

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I'm sitting up on a 
little blanket to lift my hips

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and I'm gonna take my 
left hand in front of my heart

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and then I'm gonna 
place my right hand

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right on top of it.

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Then I'm gonna loop my 
shoulders, anchor down through

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the elbows, and just 
place my hands gently in my lap.

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Welcome back to the mat.

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Thanks so much for being here.

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Today is going 
to be a smooth ride,

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bringing peace of mind 
and just kind of reminding us

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of the powerful 
tools of the breath,

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of a conscious thought 
or a conscious language,

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that self-talk, and then of
course using the physical

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practice to kind of clear 
the mind and bring clarity.

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So, we're gonna start 
with the breath as always,

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tuning in to 
what's going on today,

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but really more than 
ever, I love that the birds

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are just going crazy today for
our peace or shanti practice,

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really more than ever 
today, see if you can get

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really involved with 
the sound of your breath.

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By the end of practice, can
we just be totally absorbed

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by the sound of our breath?

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Let's find out.

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Sit up nice and tall.

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Get to a place where 
you can really feel length

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from the base of 
the spine all the way up

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through the crown.

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And you may be 
tempted to pause the video,

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not enough going on 
here at the beginning

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or maybe forward, 
but do not, my friend.

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This is part of your practice.

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Take a moment to just listen
to the sound of your breath.

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Give yourself permission to
just drop the day thus far.

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Let go of our desire and 
our ambition to accomplish,

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to do things, to get 'er done.

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And practice being at peace.

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With yourself.

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You might tap 
into that inner smile.

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And as you 
continue to stoke this fire

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or start a little 
conversation, it's like pouring

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your favorite libation, 
getting ready for a nice,

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juicy conversation 
with your breath,

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I'd like to bring 
back my favorite mantra,

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one of my mom's mantras,

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and it is this,

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everything is as it should be.

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So whisper or repeat this 
mantra quietly to yourself

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as you listen to the 
sound of your breath.

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Everything is as it should be.

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Draw the hands together at
the heart, prayer position.

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Anjali mudra, and then again,
you decide what sort of flavor

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or rasa you bring to that,

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bring to this today.

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Then listen to 
your breath, big inhale.

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Exhale, bow the 
head to the heart,

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the mind intelligence 
to the body intelligence.

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At the very least, 
starting to get a nice stretch

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in the back of the neck.

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We're starting to 
calm the nervous system.

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Free your mind.

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And one more big inhale here.

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Then exhale, release, 
open your eyes, lift your chin

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parallel to the earth 
and open your hands.

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Awesome, alright, so 
we're gonna start with a nice,

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conscious breath today, 
even more than maybe

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we've done in the past, really
finding that Ujjayi breath,

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so I wanna make sure that
we all are on the same page,

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so quick little recap.

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We're gonna inhale in.

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Bring one hand to your 
mouth and just (exhales),

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exhale with a little huh sound.

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Feel the warmth on your hand
and it's the image of course

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of maybe fogging up a 
window, so give it a try.

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(exhaling breaths)

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Couple more times.

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It's also a good opportunity
for you to check your breath.

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Stupid joke, sorry.
Shut up, Adriene.

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Inhale.

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And one more time.

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Now release your hand 
and let's repeat that,

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but this time seal 
the lips, big breath in.

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And, (exhales).

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All this expansive 
inhaling we've been doing,

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play with that here.

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And then exhale, draw it in.

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Then see if you can 
bring the tip of your tongue

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to the roof of your mouth.

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We create a soft restriction
in the back of the throat,

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and then we're gonna try 
to create that hissing sound

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on both the inhalation 
and the exhalation.

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Let's give it a try, here we go.

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Just practice on your own.

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(inhaling and exhaling)

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So there are tutorials for
Ujjayi breath on my channel,

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you can go check 
them out if you like.

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You can even pause this 
video and go check it out now

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if you really want to do
that, but just find an audible

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breath, that soft restriction
in the back of the throat

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really helps, and 
then for those of you

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who have been practicing for
a while, but for everyone,

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see if you can work to 
create one continuous breath

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as we move today, okay?

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And if you're 
really new to the practice,

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or you got that monkey 
mind today, just ease into it

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and we'll see what unfolds 
with the breath, alright.

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Big inhale, Ujjayi breath
as you squeeze the shoulders

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up to the ears.

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Exhale, float 
the shoulders down.

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Let the breath 
fuel the movement.

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And if you can really 
start to focus your mind

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on this action, one, it already
brings this sort of calming,

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cooling energy to the body,

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really great for 
the nervous system,

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really great for anxiety,

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but I encourage 
you to slow it down,

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so we're just gonna 
do this for a couple more

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breaths on your own.

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See if you can 
really slow it down,

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and if you can 
really slow the tempo,

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I think you'll find how 
yummy it can really be,

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so here we go.

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Sometimes less is more, right?

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We inhale, here we go.

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And you can access some of
yesterday's light practice.

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Let's do one more.

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Awesome, close your eyes 
and observe how you feel.

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Wonderful, bring the 
palms together, give 'em a rub.

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Create a little friction, 
a little heat.

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And see if you can do this and
still keep your heart lifted.

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So if the spine has 
started to collapse,

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that's your habitual self.

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This is where we sit a lot,
so we're working to again,

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create a whole body awareness.

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And often if you're looking
for a little peace of mind,

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or if something is going on
around you or in the world

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that you really are like, "I
don't know where to turn."

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There's no resemblance of peace.

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Often just a little bit of
yoga practice really helps,

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because the awareness 
of breath and body

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occupy that space of worry,

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of fear, of confusion.

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Alright, take this, go 
even faster, even faster,

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even faster, 
even faster, even faster.

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And then release, palms face
up on your knees or thighs.

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Close your eyes, 
soften your jaw.

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And notice the sensations.

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Bat the eyelashes 
open and come forward

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onto all fours, 
tabletop position.

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If you have a blanky or a
towel, you might as well use it.

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You can use it 
today to pad the knees.

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Move with a kindness and listen
to the sound of your breath

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even as you move.

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When you're ready, 
inhale, drop the belly.

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Let the breath 
fuel the movement.

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The movement 
moves with the breath.

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Inhale.

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And exhale, rounding through.

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Inhale.

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Sync up with 
your breath, exhale.

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One more time, inhale.

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This time curl your toes under

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and on the exhale, Downward Dog.

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Inhale, drop the knees.

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Lower the belly, 
open your heart.

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Cow Pose.

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Toes are curled under, 
exhale, rounding through.

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Downward Facing Dog.

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Inhale with control, 
lowering down,

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use your breath to move you.

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Listen to the sound.

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And exhale, rounding through.

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And then up to Down Dog.

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Two more times, moving with
the breath, stick with it.

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Claw into your fingertips.

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And one more time.

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And this time, in 
Downward Dog, take your dog

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for a little walk, 
soft and easy.

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Let your breath move you.

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Again, the goal of 
today's practice is to become

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absorbed in the 
sound of your breath.

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You're gonna feel amazing when
you step off the mat today,

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but you gotta do 
the work, stay present.

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No one expects you to 
be perfect or peaceful

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when you step on the mat.

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Alright, one more big 
breath here in Down Dog,

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and then slowly 
lowering the knees

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to the mat or the blanket.

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If you need to take a moment
to come off the wrists here,

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by all means, you're in charge.

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And when you're ready, 
we really hug the lower ribs in,

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lift up through 
the upper back body.

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Find your foundation.

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And then we'll extend 
the right leg out long.

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Turn the right toes down.

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And just baby pulses here.

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So I'd like for you to 
really focus on the sound

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of your breath, 
the sensations in the body.

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Notice if you're 
shifting too far to the left.

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Great for leg 
strength, booty strength.

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Find length in 
the back of the neck.

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Become absorbed with 
the sensations of the body,

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the sound of the breath.

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Give the thinking mind a break.

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Again, right, free your mind.

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And the rest will follow.

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You know I was dying 
to sing that earlier.

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Okay, keep going here, 
baby pulses,

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and you can adjust 
the sound of your breath

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to support the movement.

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Maybe it's (exhaling breaths).

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Here we go, five more seconds.

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Can you maintain length 
in the neck the whole time?

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Then bend your right 
knee and keep it going.

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You can flex the 
foot or point the toes.

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So going beyond our edge here.

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Getting out of the 
thinking mind today.

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Building strength.

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Sticking with the breath.

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Moving the prana or the 
energy throughout the body.

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Toning the muscles 
of the arms, the core.

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Press into your left 
foot for stability here.

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We're here for five.

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Breathe.

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Fabulous and release.

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Curl the toes under.

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Take a second here 
to come off the wrists.

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Send the hips back 
and you just take a moment

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either hands in prayer 
or you can do wrist circles,

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or palms face up, 
as you breathe.

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And then we'll 
come back to all fours,

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moving with the breath.

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Find length in the neck.

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Tug the shoulders back.

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So go through your checklist.

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There's no rush here.

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And then you can 
use this body awareness

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and breath awareness in 
all of your other workouts,

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in all of your other classes,

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and really every 
aspect of life if you ask me.

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So when you're ready, inhale.

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Extend the left leg out long,

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but after you 
have your foundation,

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turn left toes down.

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And we pulse.

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And so we're not just 
isolating the left glute

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or the right glute, or the legs,

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we're drawing 
the navel up and in.

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We're pressing 
away from the yoga mat.

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We're creating 
length in the spine.

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We're not chickening 
out by stacking the hips,

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we're turning 
those left toes down.

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Soft bend in the 
elbows, not locked.

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So especially if 
you are hypermobile,

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soften those elbows,

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lengthen through the crown.

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We're pulsing, we're breathing.

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We want to give up, 
the mind wants to give up

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before the body, 
so keep breathing.

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Find that joy 
or the lightness,

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yes, be thoughtful.

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Pay attention 
to your foundation.

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Be nice and kind to your joints.

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And we're here for five.

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Breathe deep.

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And then bend the left knee.

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You can point the left 
toes or flex the left foot

00:15:49.782 --> 00:15:53.519
as if you're kicking 
up to a wall, and pulse.

00:15:54.954 --> 00:15:57.423
I'm not shifting all my 
weight into my right hand,

00:15:57.423 --> 00:16:01.460
but equally pressing through
both palms, you got this.

00:16:01.460 --> 00:16:04.363
(exhaling breaths)

00:16:06.799 --> 00:16:07.920
Five more.

00:16:11.771 --> 00:16:12.839
And release.

00:16:12.839 --> 00:16:15.775
Great, this time uncurl 
the toes if they are curled.

00:16:15.775 --> 00:16:19.378
So press into the tops 
of the feet and sit back.

00:16:19.378 --> 00:16:21.414
Again, you can take 
wrist circles or you can bring

00:16:21.414 --> 00:16:25.084
the palms face up, 
just feel the blood flow,

00:16:26.052 --> 00:16:28.763
the energy shift.

00:16:32.525 --> 00:16:35.361
And I find closing the 
eyes really helps me tune in

00:16:35.361 --> 00:16:36.929
to what's going on.

00:16:44.370 --> 00:16:46.205
Fabulous work, stay present.

00:16:46.205 --> 00:16:47.707
We'll take the hands, 
come forward,

00:16:47.707 --> 00:16:51.770
all the way onto all fours,

00:16:51.770 --> 00:16:53.980
tabletop position once again.

00:16:53.980 --> 00:16:58.985
And then find your foundation,
lengthen through the crown.

00:16:58.985 --> 00:17:00.820
And when you're ready, we're
gonna draw the right toes

00:17:00.820 --> 00:17:02.411
all the way up towards the sky.

00:17:02.411 --> 00:17:03.890
Keep the right knee bent.

00:17:03.890 --> 00:17:07.193
Again, you can point or 
flex here, yogi's choice.

00:17:07.193 --> 00:17:10.229
And then I'm gonna swim 
the left fingertips forward

00:17:10.229 --> 00:17:13.799
and then reach 
around, touch my right toes.

00:17:15.367 --> 00:17:17.369
So I'm not grab, I mean 
you can grab here and kick,

00:17:17.369 --> 00:17:20.373
but really I'm working to open
up the chest and the core.

00:17:20.373 --> 00:17:22.540
Alright, then inhale, 
extend the right leg,

00:17:22.540 --> 00:17:24.210
extend the left arm.

00:17:25.278 --> 00:17:26.846
Listen carefully, exhale.

00:17:26.846 --> 00:17:29.181
Bend, touch your right toes.

00:17:29.181 --> 00:17:30.950
Open through the chest.

00:17:30.950 --> 00:17:33.486
Tendency to collapse 
here, so find length.

00:17:33.486 --> 00:17:34.754
Give the thinking mind a break.

00:17:34.754 --> 00:17:38.024
You gotta focus here,
mind-body coordination.

00:17:38.024 --> 00:17:41.807
Inhale to expand, 
exhale to touch.

00:17:41.807 --> 00:17:43.195
Twist and touch.

00:17:43.195 --> 00:17:45.064
Great, working 
the left glute here.

00:17:45.064 --> 00:17:46.966
Full body 
strengthener as you inhale.

00:17:46.966 --> 00:17:49.635
Again exhale, 
working on that coordination.

00:17:49.635 --> 00:17:51.871
Moving with the breath.

00:17:51.871 --> 00:17:55.007
Let's do one more, 
inhale, extend.

00:17:55.007 --> 00:17:57.343
And exhale, touch your toes.

00:17:59.045 --> 00:18:01.047
Inhale, extend.

00:18:01.047 --> 00:18:02.982
And exhale to 
release, other side.

00:18:02.982 --> 00:18:03.816
Right to it.

00:18:03.816 --> 00:18:07.219
Press into your foundation 
and extend the left leg

00:18:07.219 --> 00:18:10.056
out long when you're ready.

00:18:10.056 --> 00:18:12.858
Don't collapse in the 
shoulders, here we go.

00:18:12.858 --> 00:18:14.427
Bend the left knee.

00:18:16.896 --> 00:18:19.598
Find your foundation 
and inhale, reach the right

00:18:19.598 --> 00:18:21.634
fingertips forward.

00:18:21.634 --> 00:18:23.836
Exhale, reach to 
the right, try to touch

00:18:23.836 --> 00:18:25.738
your toes or your heel.

00:18:26.973 --> 00:18:28.641
Then inhale, extend.

00:18:29.675 --> 00:18:31.410
Exhale, twist.

00:18:31.410 --> 00:18:34.714
Don't rush this, so 
take the muscles of the belly

00:18:34.714 --> 00:18:37.149
inward and upward to 
support the lower back.

00:18:37.149 --> 00:18:38.417
Inhale, extend.

00:18:39.251 --> 00:18:41.454
Energy through 
the fingers and toes.

00:18:41.454 --> 00:18:45.625
And exhale, turn and twist,
nice and slow, you got this.

00:18:46.492 --> 00:18:47.893
Inhale to extend.

00:18:49.495 --> 00:18:50.859
Then exhale.

00:18:52.865 --> 00:18:54.166
Let's do two more, we got this.

00:18:54.166 --> 00:18:56.635
Press into your 
foundation firmly.

00:18:56.635 --> 00:18:57.837
Lift up your heart space.

00:18:57.837 --> 00:18:59.171
Let it be light.

00:19:00.439 --> 00:19:01.674
And one more, you got this,

00:19:01.674 --> 00:19:04.410
welcome that heat, 
that strength.

00:19:06.545 --> 00:19:09.682
Then inhale, extend, 
radiate through the fingertips

00:19:09.682 --> 00:19:13.302
and toes, and release, 
awesome work.

00:19:13.302 --> 00:19:15.187
Child's Pose.

00:19:15.187 --> 00:19:17.590
Knees wide, big toes to touch.

00:19:17.590 --> 00:19:21.927
Take a namaste shark fin 
here, so you bring the, yes,

00:19:21.927 --> 00:19:23.396
yes I did say that.

00:19:23.396 --> 00:19:25.598
Bring the palms together 
and then you walk the elbows

00:19:25.598 --> 00:19:28.167
forward, should 
feel really great.

00:19:28.167 --> 00:19:30.503
And then bring the 
hands just behind the head

00:19:30.503 --> 00:19:31.871
or the neck here.

00:19:31.871 --> 00:19:33.939
Rest your head, rest your heart.

00:19:33.939 --> 00:19:37.009
Listen to the 
sound of your breath.

00:19:37.009 --> 00:19:40.346
(inhaling and exhaling)

00:20:02.702 --> 00:20:05.471
And then slowly release.

00:20:05.471 --> 00:20:08.174
And come back to all fours.

00:20:08.174 --> 00:20:09.375
If you have a blanky here,

00:20:09.375 --> 00:20:13.546
actually go ahead and take
it and move it to the side.

00:20:14.780 --> 00:20:15.714
Benji hair!

00:20:16.649 --> 00:20:18.751
And we'll come to a seat.

00:20:20.252 --> 00:20:23.322
And so, sit up 
nice and tall here.

00:20:23.322 --> 00:20:24.657
This will be a little 
different for everyone.

00:20:24.657 --> 00:20:27.326
So, first modification 
or first bus stop

00:20:27.326 --> 00:20:30.529
will be to clasp the 
hands behind the thighs

00:20:30.529 --> 00:20:33.732
and sit up nice and tall here.

00:20:33.732 --> 00:20:36.936
Honoring your beautiful body.

00:20:36.936 --> 00:20:40.460
Its shape and its energy level.

00:20:41.597 --> 00:20:43.909
You might be able to 
walk the feet a little closer

00:20:43.909 --> 00:20:48.481
and grab on the shins 
instead of behind the thighs.

00:20:48.481 --> 00:20:50.750
And then wherever you are,
just depending on your body,

00:20:50.750 --> 00:20:54.487
you're gonna loop the 
shoulders, lift your heart,

00:20:54.487 --> 00:20:56.589
and exhale, round forward.

00:20:56.589 --> 00:20:59.191
So this'll look and feel a
little different for everyone,

00:20:59.191 --> 00:21:00.593
it could be here.

00:21:02.228 --> 00:21:03.896
Or it could be here.

00:21:06.765 --> 00:21:08.367
And so, this is 
great for the spine,

00:21:08.367 --> 00:21:09.969
but this is a test.

00:21:10.970 --> 00:21:13.739
A loving test, 
where does your mind go?

00:21:13.739 --> 00:21:16.511
Where do your thoughts go?

00:21:18.711 --> 00:21:22.648
Please reconnect with 
the sound of your breath.

00:21:32.258 --> 00:21:33.292
You're fabulous.

00:21:33.292 --> 00:21:35.227
Tuck the chin, 
slowly roll it up.

00:21:35.227 --> 00:21:36.095
Beautiful.

00:21:36.095 --> 00:21:37.730
Alright, we're gonna 
bring the right knee in,

00:21:37.730 --> 00:21:38.898
send the left leg out.

00:21:38.898 --> 00:21:41.133
If you want to sit up on 
your blanket here, you can.

00:21:41.133 --> 00:21:44.603
We're gonna take that 
right foot into the left hand

00:21:44.603 --> 00:21:46.672
and we're gonna 
just cradle that leg.

00:21:46.672 --> 00:21:48.174
You're gonna rock front.

00:21:48.174 --> 00:21:49.909
You're gonna rock side-to-side.

00:21:49.909 --> 00:21:51.443
You're gonna rock front, 
you're gonna rock back,

00:21:51.443 --> 00:21:52.511
you're gonna rock side-to-side.

00:21:52.511 --> 00:21:54.847
You can also take that 
foot into the elbow here

00:21:54.847 --> 00:21:56.615
for a little deeper stretch.

00:21:56.615 --> 00:21:58.717
(laughs)

00:22:00.619 --> 00:22:01.754
Anyway.

00:22:01.754 --> 00:22:02.555
Gettin' into it.

00:22:02.555 --> 00:22:04.390
Sometimes it's hard to, 
I get really present

00:22:04.390 --> 00:22:07.393
into the yoga and my brain 
and my mouth keep going,

00:22:07.393 --> 00:22:09.962
and they have to sync up again.

00:22:12.364 --> 00:22:15.167
So we're rocking
side-to-side or front to back

00:22:15.167 --> 00:22:17.506
with your little leg baby.

00:22:20.139 --> 00:22:23.309
♫ I'm just a leg baby

00:22:24.543 --> 00:22:28.681
♫ Walkin' on my tired feet

00:22:28.681 --> 00:22:32.918
Great, now this video's gonna
get flagged for music rights.

00:22:32.918 --> 00:22:34.653
For that amazing 
song, just kidding.

00:22:34.653 --> 00:22:37.256
Okay, take your leg baby.

00:22:37.256 --> 00:22:40.426
Take your leg baby 
and pull it back now.

00:22:40.426 --> 00:22:42.795
You can use your left hand
right away for more stability,

00:22:42.795 --> 00:22:44.763
and you're grabbing the 
outer edge of your right foot

00:22:44.763 --> 00:22:48.534
and pulling that 
sucker back, not with force.

00:22:49.902 --> 00:22:52.238
This is a shanti practice, 
a peace practice,

00:22:52.238 --> 00:22:53.839
so just see what's up.

00:22:53.839 --> 00:22:55.574
You're just gonna pull it back,
almost as if you're pulling

00:22:55.574 --> 00:22:56.909
a bow and arrow.

00:22:57.776 --> 00:23:00.546
And, it took me a 
long time to be able to get

00:23:00.546 --> 00:23:03.582
even my thighbone 
anywhere near to perpendicular,

00:23:04.581 --> 00:23:09.080
and maybe never, so just be
kind, enjoy the playfulness.

00:23:09.080 --> 00:23:11.257
Give your thinking mind a break.

00:23:11.257 --> 00:23:13.692
And just stay present.

00:23:13.692 --> 00:23:17.596
Option here to maybe 
bring that arm underneath.

00:23:17.596 --> 00:23:18.497
Plant the palm.

00:23:18.497 --> 00:23:20.332
Maybe try to get 
that foot up a little bit.

00:23:20.332 --> 00:23:22.134
But this is as far 
as we're going today,

00:23:22.134 --> 00:23:24.970
so just playing here, breathing.

00:23:24.970 --> 00:23:26.839
And if there's other variations
here you want to play with,

00:23:26.839 --> 00:23:28.941
already today you can.

00:23:28.941 --> 00:23:30.376
Otherwise, we're 
just working on opening up

00:23:30.376 --> 00:23:31.710
through the hip.

00:23:35.047 --> 00:23:37.149
Fabuloso, then release.

00:23:37.149 --> 00:23:38.751
Extend that leg out long.

00:23:38.751 --> 00:23:40.786
And then we'll 
take the left foot in.

00:23:40.786 --> 00:23:43.455
Find leg baby on the other side.

00:23:44.523 --> 00:23:48.961
That was "Broadway Baby" 
in case anybody was curious.

00:23:48.961 --> 00:23:51.563
And then maybe that foot
comes into the elbow crevice,

00:23:51.563 --> 00:23:54.066
but maybe not, 
maybe another day,

00:23:54.066 --> 00:23:57.356
another year, another life.

00:23:59.505 --> 00:24:01.073
Rock front to back.

00:24:02.341 --> 00:24:03.809
Rock side-to-side.

00:24:07.379 --> 00:24:10.182
This time is for you, 
so let's start to drop in.

00:24:10.182 --> 00:24:12.284
If you've been 
struggling at all today,

00:24:12.284 --> 00:24:16.288
listen to the sound of 
your breath, and remember,

00:24:16.288 --> 00:24:18.290
it's supposed to be fun.

00:24:22.494 --> 00:24:24.063
Alright, here we go, 
grab the outer edge

00:24:24.063 --> 00:24:25.064
of your left foot.

00:24:25.064 --> 00:24:26.865
You can use your right hand
on the earth for stability,

00:24:26.865 --> 00:24:28.867
a little reminder to 
sit up nice and tall.

00:24:28.867 --> 00:24:32.271
And then pull it on 
back, just play here.

00:24:39.144 --> 00:24:42.047
And then maybe, just 
maybe, we work to get that leg

00:24:42.047 --> 00:24:43.816
all the way up 
and over the shoulder,

00:24:43.816 --> 00:24:46.085
we just check in, just maybe.

00:24:46.085 --> 00:24:48.754
A little elephant 
posture of sorts here.

00:24:48.754 --> 00:24:51.323
If you want to lift up 
or do any variations here,

00:24:51.323 --> 00:24:53.392
you can today, but this 
is as far as we're going,

00:24:53.392 --> 00:24:57.162
just playing, 
exploring, giving our brain

00:24:57.162 --> 00:24:59.508
something to anchor in.

00:25:01.633 --> 00:25:03.369
So if there's anything that
you've been worried about,

00:25:03.369 --> 00:25:06.138
this is a good 
practice for you today.

00:25:06.138 --> 00:25:09.074
Clear your mind, 
clear the cookies.

00:25:10.142 --> 00:25:12.177
Alright, then 
gently release that leg

00:25:12.177 --> 00:25:15.047
and we're gonna come 
all the way onto our backs.

00:25:15.047 --> 00:25:16.382
Take your time.

00:25:16.382 --> 00:25:18.817
Still listening to 
the sound of your breath.

00:25:18.817 --> 00:25:21.987
Take my invitation, 
get absorbed in the sound

00:25:21.987 --> 00:25:24.690
of your breath, sing out.

00:25:24.690 --> 00:25:26.258
Sing out, Louise!

00:25:26.258 --> 00:25:28.861
Whoa, lots of musical 
theater references coming in

00:25:28.861 --> 00:25:30.229
on this day 20.

00:25:30.229 --> 00:25:33.699
Walk your heels to the bottom
left corner of your mat.

00:25:33.699 --> 00:25:37.302
Please be mindful of what's
going on in your lower back,

00:25:37.302 --> 00:25:40.973
in particular, the 
side joint, that sacrum,

00:25:40.973 --> 00:25:43.542
right where your 
tailbone is and just above it.

00:25:43.542 --> 00:25:45.210
Be mindful.

00:25:45.210 --> 00:25:47.579
And then you're gonna 
walk the head, the neck,

00:25:47.579 --> 00:25:50.416
and the shoulders, your 
chest, up towards the top,

00:25:50.416 --> 00:25:51.417
left corner of your mat.

00:25:51.417 --> 00:25:53.952
So you're creating 
this beautiful curvature

00:25:53.952 --> 00:25:56.789
or this crescent 
moon in the body.

00:25:56.789 --> 00:25:59.825
And reach your arms all 
the way up and overhead.

00:25:59.825 --> 00:26:02.795
Left hand grabs the right
wrist and we stretch out here,

00:26:02.795 --> 00:26:05.764
and you might cross your 
right ankle over the left.

00:26:05.764 --> 00:26:08.567
Feel the power of 
the breath move you.

00:26:08.567 --> 00:26:12.538
Literally, feel your 
breath stretch your skin here

00:26:12.538 --> 00:26:13.772
as you breathe.

00:26:13.772 --> 00:26:17.843
You can keep the gaze 
soft here, the eyes closed.

00:26:27.786 --> 00:26:30.289
And then one more full breath.

00:26:30.289 --> 00:26:33.525
And then use your exhale to
gently move through center,

00:26:33.525 --> 00:26:35.594
and you'll start with the feet.

00:26:35.594 --> 00:26:38.730
So heels go to the 
bottom right corner.

00:26:38.730 --> 00:26:41.366
Again, mindful of 
the hips, the sacrum,

00:26:41.366 --> 00:26:43.936
and as you walk the head 
and the shoulders towards

00:26:43.936 --> 00:26:46.972
the top, right corner, you
might feel a great stretch here.

00:26:46.972 --> 00:26:49.107
and even keep the 
hands on your ribs.

00:26:49.107 --> 00:26:51.577
Otherwise, for a little more, 
reach all the way up

00:26:51.577 --> 00:26:54.279
and feel, pay attention 
to the sensations,

00:26:54.279 --> 00:26:56.748
the super awesome stretch here

00:26:56.748 --> 00:26:59.518
as you grab the 
left wrist and gently

00:26:59.518 --> 00:27:01.787
tug it towards the right.

00:27:01.787 --> 00:27:02.955
Nice and easy.

00:27:04.122 --> 00:27:06.024
And I love this, and 
we're ending with this today,

00:27:06.024 --> 00:27:08.327
because, you can cross 
the left ankle over the right

00:27:08.327 --> 00:27:12.498
for more too, because 
this is a perfect example,

00:27:12.498 --> 00:27:14.833
a very gentle, passive pose,

00:27:16.301 --> 00:27:19.104
where you can occupy 
your mind with the sound

00:27:19.104 --> 00:27:22.608
of your breath, and 
where your breath can literally

00:27:22.608 --> 00:27:24.543
do the work for you, move you.

00:27:24.543 --> 00:27:27.713
You can feel, as you 
inhale, a big expansion

00:27:27.713 --> 00:27:29.381
in the long stretch.

00:27:47.366 --> 00:27:49.468
And take one more inhale in.

00:27:49.468 --> 00:27:53.038
And use your exhale 
to come back to center.

00:27:54.573 --> 00:27:58.343
Strengthening and lengthening,
the balance of the two.

00:27:58.343 --> 00:28:01.813
And we talk about the asana
and the body as a metaphor,

00:28:01.813 --> 00:28:04.650
and so it's good that we have
this long journey together

00:28:04.650 --> 00:28:07.252
to just kind of play 
with passing the ball

00:28:07.252 --> 00:28:10.822
back and forth 
between those two things.

00:28:10.822 --> 00:28:14.493
Alright, if you have a blanky,
I have a nice, heavy one too.

00:28:14.493 --> 00:28:15.561
(clicks tongue)

00:28:15.561 --> 00:28:17.663
Hey-o (laughs), 
doesn't even make sense.

00:28:17.663 --> 00:28:19.298
If you have a blanky, 
it might feel nice today

00:28:19.298 --> 00:28:22.725
to put it over the hips,

00:28:22.725 --> 00:28:26.435
right where 
your pelvis area is.

00:28:27.906 --> 00:28:28.907
It might feel great.

00:28:28.907 --> 00:28:30.442
You can also use 
it to pillow the head

00:28:30.442 --> 00:28:32.544
or roll it up behind 
the backs of the knees.

00:28:32.544 --> 00:28:33.946
Take your arms out wide.

00:28:33.946 --> 00:28:35.447
Wiggle your toes.

00:28:35.447 --> 00:28:37.716
Take a deep breath in.

00:28:37.716 --> 00:28:41.887
And exhale, sigh it out 
with a little bit of sound.

00:28:44.122 --> 00:28:48.126
Lick your lips, soften 
your tongue and your mouth.

00:28:48.126 --> 00:28:49.461
Soften your jaw.

00:28:51.196 --> 00:28:54.166
And come into a 
moment of stillness.

00:28:55.500 --> 00:28:57.002
A sweet surrender.

00:29:00.205 --> 00:29:04.522
And we finish by 
saying the mantra quietly,

00:29:06.378 --> 00:29:08.880
everything is as it should be.

00:29:16.722 --> 00:29:19.024
Thank you so much 
for sharing your time,

00:29:19.024 --> 00:29:22.394
your energy, and your practice.

00:29:22.394 --> 00:29:25.697
I truly believe that 
the more we practice yoga

00:29:25.697 --> 00:29:30.068
or these mindful practices, 
then the more peace

00:29:30.068 --> 00:29:33.238
we are able to put 
out into the world.

00:29:34.172 --> 00:29:37.142
So instead of namaste 
today, or instead of hands

00:29:37.142 --> 00:29:39.077
together at the heart, 
rather, we're gonna bring

00:29:39.077 --> 00:29:43.148
the two peace fingers 
out for this special mudra.

00:29:44.416 --> 00:29:48.685
And we'll end by 
simply saying, peace.

00:29:50.222 --> 00:29:51.657
Peace out.

00:29:51.657 --> 00:29:55.827
(lively orchestral music)