WEBVTT

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- Hello my sweet 
friends and welcome to your

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31 Day Yoga Revolution.

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It's day 29, my 
lucky number, and today,

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(toenails tapping against floor)

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welcome Benji,

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we connect to our truth.

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Let's get started.

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(lively orchestral music)

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Alright, welcome.

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(toenails tapping against floor)

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And welcome.

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We're gonna start in a 
nice, comfortable seat.

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Sit up nice and tall.

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Find length through the spine.

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Today's practice is a 
short moving meditation.

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Well-earned and important.

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Today I ask you 
to deepen your breath

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and think of 
something that is true.

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What does that mean, Adriene?

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Well, close your eyes 
and just mediate on that.

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What is one thing 
that is true for me?

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And really, it can be anything.

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And then just notice 
where your thoughts went

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and what you landed on.

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That's it, that's the practice.

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See if you can 
think of something else

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that is true here, now,

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as you gently begin 
to deepen your breath

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and, again, find 
length up through the spine.

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Alright, so start to listen

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to the sound of 
your breath here.

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Just connecting to 
the power of our word

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and the power of thought here

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as we think about what is true.

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Often, we have 
thoughts about our bodies

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or about ourselves and others.

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(laughing) We'll 
start with the self.

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We have to be able 
to exercise the muscles

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that acknowledge 
whether it is true or not.

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So today's 
practice is soft and easy.

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We just take some time to


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connect to the 
power of our word.

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Remember the oh so 
powerful thought.

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I love the four agreements.

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I love that, be 
impeccable with your word.

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So when we move 
from a place of truth

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we're able to feel good

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but I also think this is where

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the do good in 
the world comes from.

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You know, being 
impeccable with your word

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and being honest 
about the way you feel.

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♫ And the way you 
move through life ♫

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Let's start to move.

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Left hand comes to the earth

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and we just reach the 
right fingertips up and over.

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Side body stretch.

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Soft and easy.

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Connect to your center.

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Lift your heart and 
take it to the other side.

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Inhale, come back to center.

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Stretch all the 
way up and overhead.

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Back to center 
and opposite side.

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Now come to center.

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Bring the hands to rest 
on the tops of the thighs,

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or the knees, or on your dog.

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And we're gonna start opening
up through the throat area.

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So really kind of getting into
this area of the body today

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as we consider what it 
means, what it looks like,

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what it feels like 
to speak our truth.

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Careful not to clench 
the back of the neck.

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We'll start by nodding the head

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and a great way 
to think about this

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is to draw a line with the
nose rather than rocking out.

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Another time for that, 
we'll do that another day.

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So draw a line with 
the nose up and down.

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(exhaling)

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Opening up through 
the throat, of course,

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as you lift your chin.

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Then draw a line side to 
side, stretching sides neck.

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Activating the upper back body.

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Starting to find a 
nice conscious breath.

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Wonderful, then 
come back to center.

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Squeeze the 
shoulders up to the ears

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and then exhale, let it go.

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(exhaling)

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Squeeze the 
shoulders up to the ears.

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(inhaling)

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And exhale, let it go.

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(exhaling)

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One more time, squeeze and lift.

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(inhaling)

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And exhale out 
through the mouth.

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(exhaling loudly)

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Wonderful.

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Alright, take your left heel in,

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right foot comes 
in front of the left.

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We've been here before.

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Then I'll turn to the side here,

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I'm just gonna 
walk the fingertips out.

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'Sup?

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And we've been here before

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and you're gonna focus 
on soft, easy movement here

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so you can come 
onto the forearms

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but you might walk to 
one side and then the other,

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stretching out the 
lower back and the right hip.

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Start to listen to the sound
of your breath even more.

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And so we take this idea of
fluid, soft, natural movement

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and then we apply it 
to a soft practice today,

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a more cooling practice.

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As to where 
yesterday we have the fluidity

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but in a more fire practice, 
so we balance it out.

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After a couple of breaths 
here go ahead and unravel.

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Swim the fingertips around.

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Fingers are gonna 
face in towards your body

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and then lift up 
through the armpit chest

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and we start to find this
connect up through the spine.

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So we find the length

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but also we're 
engaging from the pelvic floor.

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We have this lower body,
lower belly connect.

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Upper abdominals, 
solar plexus connect.

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Heart lift and now we 
move through the throat area.

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So here we go.

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Loop the shoulders.

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Your palms can come to 
the earth, too, if they reach.

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Draw the chin to the 
chest, so nice and slow here,

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chin to chest.

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Yeah?

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And then draw your throat back.

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Heart's lifting.

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Draw your throat back even
more, even more, even more.

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Then chin down 
and back even more.

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And then slowly draw a line
with your nose to look up.

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Great, we're on the 
fingertips, or the hands,

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we can stay here or 
slowly lift the hips up.

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Lifting your chin towards the
sky, nose towards the sky,

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pressing into your foundation,

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opening up through the throat.

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Take a deep breath in.

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Find length through the crown.

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♫ Hip crease is forward ♫

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And then slow, and 
with control, we release.

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Awesome, take 
Thriller arms as a counter

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and then exhale.

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Right heel comes in, same
little ditty on the other side.

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Left heel snuggles 
up to the right leg.

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Alright, taking it forward.

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Opening up through 
the lower back, the hip.

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Find soft, easy 
movement that feels good.

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Of all places ya 
gotta lay right here, right?

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Oh, it's okay.

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(exhaling)

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Soft, easy movement.

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And then when 
you're ready, roll it up.

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Swim the fingertips behind.

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Fingers face in 
towards your bod.

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Loop the shoulders.

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Lift up, lower belly, 
navel, heart.

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Then we'll slowly draw 
the throat back, chin back.

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And then when you're 
ready, nose up and back.

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Stay here or inhale in, 
exhale, press into the palms

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and lift the hips forward.

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Press into your knuckles,
press into your fingerprints.

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Lift up through the
armpit chest.

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♫ Open that throat ♫

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What do you wanna say this year?

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What is your truth?

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What needs to be unleashed?

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What needs to be cultivated, 
nurtured, strengthened?

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Take a deep breath in

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and then exhale, slowly release.

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Awesome, come back.

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Beautiful Thriller 
arms to counter here

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and then give yourself a 
big hug, right arm on top.

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(deep breathing)

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And then release.

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Cross it over.

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(deep breathing)

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Alright, one 
Downward Dog today and it's

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♫ Right here, right now ♫

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Take your time getting there.

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(deep breathing)

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I love it when whatever 
shirt you're wearing for yoga

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becomes like a 
little private love cave

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when you come into Downward Dog.

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It's the little things.

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Take a couple breaths here.

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(deep breathing)

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And then slowly release.

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(exhaling)

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Nice work.

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Cross the ankles, 
send the legs forward.

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All the way out, Dandasana.

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(shuffling)

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Benji.

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Fingertips to the mat, 
or palms to the mat.

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Alright, here we go.

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This is our last 
posture for the day

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so sit up nice and tall.

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Amazing, right?

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You can always do more if you
want or save it for tomorrow.

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Alright, send the legs out long.

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Dandasana, here we go.

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Deep breath in.

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(inhaling)

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Long breath out.

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(exhaling)

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Then inhale, reach the 
arms up, bend the knees.

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And then exhale, 
drape your body forward.

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Pashimottanasana.

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I encourage you to 
bend the knees here.

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You can work to straighten
the legs if you like from here

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with the belly on 
the tops of the thighs.

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Then tug the shoulders back,
find integrity in the neck

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and then you can play 
here for a couple breaths.

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Chillin' out.

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Drawing the chin to the chest.

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(inhaling)

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Finding length in 
the back of the neck.

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(deep breathing)

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Listen to the 
sound of your breath

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and let this 
practice of listening

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to the sound of your breath

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be a practice of listening 
to your voice, your truth.

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At the very least today's 
a nice rest day to chill,

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recalibrate, 
remember why you're here,

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why you set out on this journey.

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But if you're willing, listen
to the sound of your voice.

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This is your breath.

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The thing that keeps you 
alive, your heart pumping.

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(deep breathing)

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Blood flowin'.

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Alright, couple 
more breaths here.

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If you wanna find 
some soft, easy movement

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swaying side to side you can.

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If you're working to 
straighten the legs out

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really firm down 
through the thigh bones

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but keep length in the spine.

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Swell, take a deep breath in.

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(inhaling)

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And use your exhale to 
tuck the chin into the chest.

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Slowly roll up.

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Press the hands into the earth.

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And throat back, chin back,

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and head back as 
your heart lifts.

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Nose up towards the sky.

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Inhale in.

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(inhaling)

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And exhale to release.

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Come back to Sukhasana

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or come onto your 
back for the Corpse Pose.

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And then we're 
gonna do three sighs

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so this is your chant.

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If you wanna chant om you can.

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If you wanna chant 
hallelujah you can.

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If you wanna chant 
praise Jah you can.

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If you wanna chant Benji for
president you totally can

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but what we're looking 
for is the little vibration.

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Okay, okay.

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Or a lot of vibration.

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So we'll inhale in deeply.

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(inhaling)

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And exhale to release.

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(exhaling)

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We're gonna do this three times.

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Inhale in.

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(inhaling)

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And then exhale out with 
any sort of sound or chant.

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It can just be ah.

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(exhaling loudly)

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(chuckling)

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Two more times.

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Hear the sound, just trust me.

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Join the 
practice, it's a practice.

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Inhale.

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(inhaling)

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Surprise yourself.

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(exhaling loudly)

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Just see what comes out.

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Last chance, here we go.

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Deep breath in.

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Scare the person next 
to you in the other room

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if there's anyone.

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(inhaling)

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And exhale, let it go.

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(exhaling loudly)

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It's crazy, sometimes I do that

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and it just doesn't
even sound like me

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and then I'm like, 
"Oh, well, that is you."

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Connecting to movement, breath,

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and sound here on this journey

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as a way of 
uncovering our truth.

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Amazing.

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Draw the palms 
together wherever you are.

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Deep breath in.

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(deep breathing)

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Long breath out.

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(exhaling)

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To my truth, to your truth.

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See you tomorrow, day 30.

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Namaste.

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(lively orchestral music)