WEBVTT

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hey my friends and welcome to 30 days of

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yoga camp is day 17 and the mantra today

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is I am focused let's get started

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all right let's begin a nice comfortable

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seat ankles crossed sitting up nice and

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tall as you get settled in today we're

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going to start right away with the

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mantra so as I chat for a little bit you

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can start to find movement that feels

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good whether its neck circles circles of

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the nose looping the shoulders we begin

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with the mantra I am focused so you may

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not be focused right away but we use the

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mantra and the connect to the mind the

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thought to kind of unite us with our

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energy in this moment and so we find a

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movement that feels good here and then

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we find breath it feels good here so big

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nice refreshing breath in

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nice easy exhale out

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close your eyes say to yourself I am

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focused and then consider this mantra

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for just a moment here as you continue

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any organic movement it feels good

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continue just kind of teasing that

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conversation with the breath is there an

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area of your life that could use focus

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and then back to the mantra say it out

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loud or repeat quietly to yourself I am

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focused

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and a-line head over heart heart over

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pelvis is sometimes with my eyes closed

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I like to just Rock a little front back

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and even left-to-right just find that

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center spot to expand a little awareness

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and slowly bat your eyelashes open and

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you can of course take a look at the

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video to get the sequence some of you

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have done this dance with me before it's

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actually one of my favorite little flows

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because it's like a little shout-out to

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my teacher so we'll slowly bring the

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fingertips left to right and right away

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press to the pinkies lift up through the

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armpit chest so there's this definite

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dichotomy of energy as you lift lift

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lift up and then find places to ground

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down how many times I said find places

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to lift and lengthen find places to

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ground down so even here and the mantra

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I am focused if that doesn't resonate I

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choose to focus so marrying the breath

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to the movement the movement to the

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breath we inhale spread the fingertips

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super wide stretch through the hands and

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lift the arms half way palms parallel to

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the earth see if you can grow even

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taller here as if you're pressing the

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hands down on a piece of Plexiglas kind

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of like we do with those airplane arms

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and lengthen through the crown

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then inhale spread the fingertips again

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exhale keep the heart lifted but chin to

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chest here as we bring the hands behind

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and then soft rounding of the spine so

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palms come behind again we'll just kind

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of walk around through it and then we'll

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get our groove on stretching through the

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back of the neck the head and just

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letting the weight of the wrist here

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help stretch no need to press or tug

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then on your next inhale slowly begin to

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lift the heart

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the spine nice and long here as you

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continue up through the crown of the

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head fingertips reach towards the sky

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and then use your exhale to float it

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back down to one let's try again

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inhales riding the fingertips reaching

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left to right on the exhale chin to

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chest keep the chest open gentle

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rounding in the spine though so we're

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not totally collapsing here so it's all

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in control palms come behind to this

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little namaste shark fin here then empty

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out all the air and inhale grow tall

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rolling up through the staircase of the

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spine reaching towards the heavens and

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then using the exhale to open the chest

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open the shoulders whoo let's do one

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more inhale halfway lift exhale chin to

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chest reach behind palms together empty

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out all the air then inhale reach lift

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and lengthen and exhale rain it down

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great just give the arms a little break

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here take your nose past your right

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shoulder if you like that image of maybe

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someone kissing you on the left side of

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your neck here take it or leave it and

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drop the chin to the chest rolling

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through or take it to the other side

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drawing the nose past the left shoulder

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here receive your kiss and then come

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back to Center

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all right so I am focused synchronizing

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movement to breath and breath to

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movement we inhale send the fingertips

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out left to right exhale palms together

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at the heart

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nice and slow chin to chest reach behind

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to empty out all the air and then set it

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all away exhale release

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keep it going it'll take a while to get

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this group it's a little Yoga for the

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brain at first and then it also takes a

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while to stay true to your breath

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so you je helps in hell Wu Jie breath

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exhale it's that soft restriction in the

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back of the throat bring the palms in

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chin to chest reach behind and then

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inhale reach it up exhale reining it on

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and pause great open your eyes take a

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look at the video now we're going to add

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an extra layer you can take it or leave

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it

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just to play so we inhale halfway lift

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exhale hands to heart now check it out

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here I just empty out all the air I'm

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going to hold the breath retain the

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breath as I reach back palms together

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retaining the breath retaining the

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breath if you're familiar with woody on

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Abunda here drawing a navel in and then

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inhale fresh breath as you reach up and

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exhale rinse it for me so basically I'm

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just inviting you if you like to play

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with a little breath retention here as

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the palms come in we empty everything

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out navel draws in then we reach behind

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retaining the breath and then inhale

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with that nice booty on Abunda drawing

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the navel in we inhale reach up and

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exhale rain it down so we're gonna do

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this five times together you can watch

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the video once you start getting your

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groove you can maybe soften your gaze

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and begin to really integrate the neck

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okay I am focused fingertips to your

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sides one free breath in exhale laugh

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inhale we flow inhale halfway lift

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exhale palms together at the heart

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namaste chin to chest reach behind

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retain the breath and then inhale gather

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it up reach for the sky the exhale rain

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it down inhale let your breath fuel your

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movement exhale hands to heart

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retain the breath chin to chest reach

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behind inhale all the way up

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exhale rain it down inhale halfway lift

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stay focused

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exhale hands to heart play without you

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je hold the breath retain reach behind

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chin to chest and inhale all the way up

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exhale float it down two more inhale

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halfway lift

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exhale palms together

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chin to chest reach behind inhale all

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the way up exhale down

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last one move with your breath exhale

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chin to chest reach behind and it all

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the way up exhale release

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great relax your shoulders take a second

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to notice how you feel

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repeat the mantra I am focused

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hmmm and slowly drop the chin to the

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chest bat the eyelashes open and we'll

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dive forward onto all fours so keep

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breathing as you make your transition

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we'll take a couple cat cows here

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we'll make our way to downward-facing

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dog stick with your breath stay focused

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on your breath

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hmm a nice little walk up towards the

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front edge negotiate you got it each day

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is a new so stay present forward fold

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bend the knees grab the elbows Rock a

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little side to side stay focused on your

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breath on the sensations and give the

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thinking mind a little brick then

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release the arm so slowly roll it up

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take your time nice long smooth deep

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breaths rise up strong to your mountain

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and go through your checklist here so

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drawing the shoulders away from the ears

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maybe tops of the thighs spiral in today

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lengthen the tailbone down finding that

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strong base strong foundation so in

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Mountain Pose if I were to come up and

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just gently press you on the hips you

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wouldn't just fall over you're engaged

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we're lifting energy up from the arches

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pressing into all four corners of the

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feet and then here we go same thing soft

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knees here so careful not to lock out so

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you've done you've done gone through

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your checklist so you've done the work

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to make sure you have a nice strong base

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here and we return our attention towards

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the vinyasa inhale extend the fingertips

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out left to right halfway so you could

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just lift the arms or you can literally

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reach way beyond your yoga mat beyond

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the physical body energy going out big

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breath in just a little review here

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exhale palms together then chin to chest

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reach behind maybe you retain the breath

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here maybe not and inhale reach it all

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the way up stretch stretch stretch big

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full body stretch here again beyond the

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physical

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body energy reaching up energy grounding

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down so good for you and then exhale

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release back to the mountain so all that

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you decide if its feet hip width apart

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feels more stable secure or maybe you

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come to that four part equal standing

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here we go

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playing with an audible breath or that

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Wu Jie breath which is a video for and

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it takes a little bit of practice but

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it's really nice to focus the mind that

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busy thinking mind and so good for the

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body here we go inhale soft knees inhale

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extend fingertips left to right exhale

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hands to heart

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nice and slow chin to chest reach behind

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inhale press away from the earth as you

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reach up exhale float it down keep it

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going inhale halfway lift exhale hands

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to heart chin to chest reach around

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and he'll reach it up and exhale hands

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float down so I'll stop talking just get

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in the groove here inhale follow your

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breath

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let's do two more especially if you've

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been doing this with me for a while you

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can begin to soften out the hard edges

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and one more when you've complete you're

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around will pause and mountain

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soften the gaze or close your eyes and

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just notice how you feel what that did

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totally blissed me out say no to drugs

00:16:53.350 --> 00:16:58.949
get high on yoga with adriene yoga camp

00:16:58.949 --> 00:17:01.089
drop your chin you just bat your

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eyelashes open just soft movement in the

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hands and feet just kind of move on to

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the next thing and make sure that we're

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not holding too tight so we're coming

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into warrior one so we're just going to

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come into it with the right foot forward

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and the left foot back I'll take a

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second to get into the legs so you might

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just find a couple bends in the knee a

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little awareness and that back foot and

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then when you're ready I'll reach the

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arms all the way up and overhead find

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your posture big breath in and then big

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breath out as you release the fingertips

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down so we're going to move through our

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flow while you're doing three times in

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warrior one on each side so moving

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through our flow start with the

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fingertips down and then turn your

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pinkies towards the front edge of your

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mat so open open through the chest now

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the root of this pose strong in that

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back leg lengthen tailbone heavy down to

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the ground here we go inhale halfway

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lift exhale hands to heart play here

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chin to chest a focus on the breath

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inhale reach for the sky warrior one

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exhale down we go inhale halfway lift

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exhale hands to heart

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hug energy into the midline chin to

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chest reach behind strong legs here you

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got it and Hale all the way up warrior

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one

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look to see if you've come out of that

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front bend exhale rain it down just

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softly release one more time you got it

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inhale halfway lift and exhale stay

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focused hands to heart

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chin to chest reach behind strong in

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that back leg inhale warrior one and

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exhale bringing it down begin to

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straighten through that front leg we'll

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slowly slowly bring the hands to the

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waistline and begin to take the head the

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heart forward nice flat back as long as

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you can and then slow release down to

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the ground fingertips touch the mat and

00:19:12.090 --> 00:19:14.710
we have Lao the head the crown to

00:19:14.710 --> 00:19:18.519
release big breath in here and soften

00:19:18.519 --> 00:19:20.529
through that front knee and we power

00:19:20.529 --> 00:19:25.769
back up warrior one inhale in exhale

00:19:25.769 --> 00:19:27.970
release hands come to the waistline I

00:19:27.970 --> 00:19:30.730
will just turn the right toes in then

00:19:30.730 --> 00:19:32.950
the left toes out to do the same thing

00:19:32.950 --> 00:19:40.470
on the other side so find your footing

00:19:40.889 --> 00:19:43.840
we'll come to warrior one reaching the

00:19:43.840 --> 00:19:45.389
arms all the way up and over the head

00:19:45.389 --> 00:19:47.919
plug the shoulders down lift the heart

00:19:47.919 --> 00:19:52.360
up and when you feel good and strong

00:19:52.360 --> 00:19:54.549
release the arms down and we move into

00:19:54.549 --> 00:19:56.230
our flow big breath in to send the

00:19:56.230 --> 00:19:59.830
fingertips out left to right big breath

00:19:59.830 --> 00:20:04.120
out low hands to heart close to my eyes

00:20:04.120 --> 00:20:08.200
and chin to chest reach behind inhale

00:20:08.200 --> 00:20:13.570
all the way up warrior one exhale take

00:20:13.570 --> 00:20:19.529
it down two more inhale halfway lift

00:20:19.590 --> 00:20:23.250
exhale hands to heart

00:20:23.429 --> 00:20:26.500
chin to chest reach behind

00:20:26.500 --> 00:20:29.700
and then he'll take it all the way up

00:20:29.700 --> 00:20:35.020
exhale all the way down last time I

00:20:35.020 --> 00:20:38.610
won't cue it just move with your breath

00:20:55.120 --> 00:20:57.909
great after you release pull the left

00:20:57.909 --> 00:20:59.320
hip crease back strain through that

00:20:59.320 --> 00:21:00.970
front leg hands come to the waistline

00:21:00.970 --> 00:21:04.360
and we slowly send ahead the heart

00:21:04.360 --> 00:21:06.700
forward flat back position as long as

00:21:06.700 --> 00:21:09.549
you can and stay strong in that back leg

00:21:09.549 --> 00:21:12.850
as you release if you need to bend this

00:21:12.850 --> 00:21:20.860
front knee here please do breathe and

00:21:20.860 --> 00:21:24.039
soften through coming back to your

00:21:24.039 --> 00:21:25.899
warrior one powering through the front

00:21:25.899 --> 00:21:27.759
leg strong bending that front knee you

00:21:27.759 --> 00:21:31.240
reach reach reach and then exhale

00:21:31.240 --> 00:21:33.249
release hands to the waistline we'll

00:21:33.249 --> 00:21:36.249
turn the left toes in and if you want to

00:21:36.249 --> 00:21:37.509
have a little fun day you can hop to the

00:21:37.509 --> 00:21:40.289
center otherwise heel-toe heel-toe

00:21:40.289 --> 00:21:44.200
Mountain release the fingertips stand up

00:21:44.200 --> 00:21:46.619
nice and tall in here man

00:21:46.619 --> 00:21:53.110
exhale release inhale toe heel toe the

00:21:53.110 --> 00:21:54.610
feet hip-width apart we're going to take

00:21:54.610 --> 00:21:56.919
it back down to the ground to relax open

00:21:56.919 --> 00:22:00.309
the toes inhale reach up exhale hands

00:22:00.309 --> 00:22:02.139
down through the midline as you slowly

00:22:02.139 --> 00:22:07.809
lower down come into a yogic squat so if

00:22:07.809 --> 00:22:09.820
the heels come up here allow them to

00:22:09.820 --> 00:22:12.789
come up and maybe keep the fingertips on

00:22:12.789 --> 00:22:15.340
the earth otherwise it's right down into

00:22:15.340 --> 00:22:19.869
this mile asana variation pressing the

00:22:19.869 --> 00:22:22.149
elbows into the legs and squeezing the

00:22:22.149 --> 00:22:25.149
elbows squeezing the legs in towards the

00:22:25.149 --> 00:22:29.499
elbows lift your sternum toward your

00:22:29.499 --> 00:22:33.039
thumbs lift through the crown stay here

00:22:33.039 --> 00:22:36.539
for a couple breaths nice long smooth

00:22:36.539 --> 00:22:38.769
focused breaths

00:22:38.769 --> 00:22:41.919
if you want to release the palms down

00:22:41.919 --> 00:22:44.649
for little crow practice but Kaasen up

00:22:44.649 --> 00:22:48.820
please do nice focus keeping that

00:22:48.820 --> 00:22:53.220
Drishti right out in front that focus

00:22:58.900 --> 00:23:01.950
good then we'll slowly begin to release

00:23:01.950 --> 00:23:06.600
gently bring the palms back behind you

00:23:06.600 --> 00:23:10.780
sending your bum to the earth we're just

00:23:10.780 --> 00:23:12.520
going to take a second to windshield

00:23:12.520 --> 00:23:15.250
wiper the legs so sending the knees over

00:23:15.250 --> 00:23:17.980
towards one side lifting up through the

00:23:17.980 --> 00:23:22.030
heart and then rocking through one leg

00:23:22.030 --> 00:23:27.190
at a time feels best here and over lift

00:23:27.190 --> 00:23:32.070
your heart and one more time you say

00:23:37.980 --> 00:23:42.340
cool walking the feet back in and coming

00:23:42.340 --> 00:23:46.200
to flat back interlace the fingertips

00:23:46.200 --> 00:23:49.480
bring them behind the head I am focused

00:23:49.480 --> 00:23:51.670
let's connect to the center remember

00:23:51.670 --> 00:23:53.920
your mantra scoop the tailbone up yogi

00:23:53.920 --> 00:23:55.900
bicycles today press up off the toes

00:23:55.900 --> 00:23:57.400
shins parallel this is what we're ending

00:23:57.400 --> 00:23:58.780
with so give it your all here we go

00:23:58.780 --> 00:24:02.100
inhale in exhale peel the head the neck

00:24:02.100 --> 00:24:04.740
your shoulders up keep the elbows wide

00:24:04.740 --> 00:24:07.240
extend the right leg out long cross

00:24:07.240 --> 00:24:11.470
right elbow to left knee inhale back to

00:24:11.470 --> 00:24:14.440
Center exhale left elbow to right knee

00:24:14.440 --> 00:24:17.320
extend through the left leg inhale back

00:24:17.320 --> 00:24:19.480
to Center keep it going keep it lots of

00:24:19.480 --> 00:24:22.290
space between the chin in the chest

00:24:22.290 --> 00:24:25.870
inhale back to Center exhale cross it

00:24:25.870 --> 00:24:27.520
over now you can take away that Center

00:24:27.520 --> 00:24:30.010
and just move through the bicycles but I

00:24:30.010 --> 00:24:32.020
think you should still be really mindful

00:24:32.020 --> 00:24:33.880
that lower back remember I have

00:24:33.880 --> 00:24:36.300
supported

00:24:41.680 --> 00:24:50.020
five more seconds you got it awesome

00:24:50.020 --> 00:24:53.830
even it out and then release give

00:24:53.830 --> 00:24:56.620
yourself a big hug point and flex the

00:24:56.620 --> 00:25:02.590
feet and slowly release draw the

00:25:02.590 --> 00:25:05.050
shoulder blades underneath and we're

00:25:05.050 --> 00:25:06.400
going to walk the left foot into the

00:25:06.400 --> 00:25:09.070
center and cross the right leg over like

00:25:09.070 --> 00:25:13.090
Eagle legs and send the arms out wide

00:25:13.090 --> 00:25:15.970
and Texas teeth and slowly with your

00:25:15.970 --> 00:25:18.370
Eagle legs melt towards the left nice

00:25:18.370 --> 00:25:20.320
and easy so you should get a nice

00:25:20.320 --> 00:25:23.380
massage in the left glute and we twist

00:25:23.380 --> 00:25:26.080
if this is too much you know you can

00:25:26.080 --> 00:25:36.850
always do recline twist and then back to

00:25:36.850 --> 00:25:37.480
Center

00:25:37.480 --> 00:25:40.180
and cross the legs take the left leg

00:25:40.180 --> 00:25:42.370
over the right hook the ankles maybe

00:25:42.370 --> 00:25:46.030
Eagle legs inhale in exhale gently melt

00:25:46.030 --> 00:25:55.900
them over to the right breathe carefully

00:25:55.900 --> 00:25:58.780
unravel come back to Center we inhale

00:25:58.780 --> 00:26:01.000
send the legs up reach the fingertips

00:26:01.000 --> 00:26:03.970
towards the outer edges of your feet we

00:26:03.970 --> 00:26:06.370
hover here you might find a little

00:26:06.370 --> 00:26:08.740
movement you might find the pulses you

00:26:08.740 --> 00:26:11.320
might take Simba and reach him over the

00:26:11.320 --> 00:26:18.520
cliff one way and then the other so

00:26:18.520 --> 00:26:19.780
giving the lower back some love just

00:26:19.780 --> 00:26:21.070
kind of neutralizing through the spine

00:26:21.070 --> 00:26:22.390
one more breath here wherever you are

00:26:22.390 --> 00:26:27.570
and then exhale release everything

00:26:29.520 --> 00:26:31.540
awesome

00:26:31.540 --> 00:26:35.320
center yourself on your yoga mat or not

00:26:35.320 --> 00:26:42.790
I am blue send the legs out long find

00:26:42.790 --> 00:26:44.620
what feels good here get situated so

00:26:44.620 --> 00:26:46.150
that you can take a moment to be at

00:26:46.150 --> 00:26:54.700
peace and relax let go so this moment is

00:26:54.700 --> 00:26:58.470
important this moment is about surrender

00:27:00.120 --> 00:27:02.650
let your breath return to its natural

00:27:02.650 --> 00:27:05.980
rhythm stay here as long as time allows

00:27:05.980 --> 00:27:08.170
otherwise I know time is precious thank

00:27:08.170 --> 00:27:09.700
you for sharing your time with me I hope

00:27:09.700 --> 00:27:14.730
you have an awesome day namaste