WEBVTT

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- Hello, everyone.

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Welcome back to Move,
your 30 Day Yoga Journey.

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It's Day 10

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and we're so
excited to have you back.

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Today, we are going to uplift.

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Hop into something
comfy and let's get started.

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(soft upbeat music)

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Alright, let's begin

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in a seat.

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Draw the hands together here

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at the heart right away.

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Close your eyes,
relax your shoulders

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and let's dive right in.

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Take a deep breath
in through the nose.

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And exhale out through the
nose or mouth, your choice.

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Tuck the chin slightly

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lengthen through
the back of the neck.

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Breathe in.

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And exhale, release.

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Now, bow the head a
little deeper, head to heart.

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Mind intelligence to
the body intelligence.

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Deep breath in, deepest breath.

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Oh, have some
allergies too, and exhale.

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Slowly release.

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Beautiful. Lift the head. 
Open your eyes.

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Come forward to all
fours. You made it.

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Hardest part is over.

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I'm so glad you're here.

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Let's get to it.

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Spread the fingertips wide,

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mindfully place
the palms on the earth.

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So lots of attention
to detail here today

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and really moving forward.

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Knees underneath the hips.
Press into the tops of the feet.

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So, we're gonna move slow
in this spinal flexion today.

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So, drop the belly. 
As you inhale, look forward.

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Pause here.
Keep breathing in this shape

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as you just work to
experience something new,

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whatever that means to you.

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Maybe it's really rooting
through index finger and thumb.

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Maybe it's spreading
the sits bones wide.

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Maybe you find

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that you can engage the
muscles of the back body here.

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Maybe it's
relaxing the forehead.

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Broadening
through the collarbone.

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Collarbones.

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And then, take one
more deep breath in.

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Feel that inhale
stretch the skin of the belly.

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Nice. And then, exhale.

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Round through the spine.

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Take it in the
opposite direction.

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And same thing, we're gonna 
pause here and explore.

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Bring that
curiosity from yesterday.

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Maybe engaging the
muscles of the front body

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a little more here.

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Maybe you use your eyeballs
to notice your toes have come in

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or splayed out.
See if you can be specific.

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Find some specificity
here today and moving forward

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in how we place the body,

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how we set ourselves up to
move throughout the practice,

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and throughout our life.
Okay.

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Now, let's flow the
breath nice and slow.

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Inhale, drop the belly.

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Open the chest, look forward.

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Exhale, round through the spine.

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Chin to chest, engage the
muscles in the front body.

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Inhale, drop the belly.

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Exhale, round the spine.

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One more with the
sound of your breath.

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And then, inhale to a
nice Tabletop Position.

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Walk the hands forward,
curl the toes under,

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send the hips up high and back.

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Down Dog.

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Tune into the sound
of your breath here

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as you pedal it out.

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Just notice how you feel today.

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If you're feeling a little tired,
heavy, discouraged,

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it's all good.

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I promise you. Trust me.

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You are not
alone in that feeling.

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So let's see if we can remove
it today with our practice.

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Inhale, lift the
right leg up high.

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Exhale, bring it
all the way forward.

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Lower the left
knee to the earth.

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Good. Take a
couple breaths here.

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Fingertips on the mat.

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Front knee, over front ankle.

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Just getting a
little more specific,

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whatever that means to you.

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Just fine tuning our awareness,
our attention.

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Beautiful. Then, check it out.

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You're gonna take the left
foot over to the right here.

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So, the right side of the mat.

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Left toes over towards
the right side of the mat.

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Keep the front knee bent,

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and we're gonna, from our core,

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just pop up right elbow to
the top of the right thigh.

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Good. Then, inhale.

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Send the left
fingertips forward,

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up, around, and back.

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Again, inhale, reach forward,

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up, around, and back.

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And one more time.
Inhale, forward,

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up, around, and back.

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The next time you're back,

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you're gonna reach
the left fingertips back,

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send the right
fingertips forward.

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So, you're in a bit of a
Half Warrior here. Half Warrior.

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Beautiful, inhale in.

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(Adriene clears throat)
Excuse me.

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Exhale, left fingertips 
come to the ground.

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Right fingertips to the sky.

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And then, we're gonna just
inch the right toes forward.

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Straighten the right leg.

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Beautiful. Now, 
turn the right toes in.

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Press into the outer
edge of your right foot.

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Good. Inhale, wiggle
the right fingertips.

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Exhale, right fingertips
go all the way up

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towards the back
edge of your mat.

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And then, we're
gonna bend the right knee.

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Right fingertips come
through the left side here.

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And we're just gonna
slowly shift our weight

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all the way back to
that nice low lunge.

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Good. Inhale in.

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Exhale, lift the left knee.

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Then, plant the
palms and step it back.

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Downward Facing Dog.

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Take a deep breath in.

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Empty it out.

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Nice. Inhale, lift the
left leg up high.

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Exhale, step it all the
way forward, nice and slow.

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Gently lower the
right knee to the earth.

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Breathe here.

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You might walk your
right knee back a little bit

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for a deeper stretch.

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Front knee over front ankle.

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Just getting into our
bodies here right away.

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Breathing deep,
sending that belly, excuse me,

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sending that
breath down to the belly.

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Nice. Then nice and easy,
take the right toes

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over towards the
left side of the mat.

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Front knee over front ankle.

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Make any adjustments 
you might need.

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Then, from your center.

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That's where the
movement comes from.

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So, we're not
pushing ourselves around

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but we're kind of moving
from the middle to begin with,

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we'll lift up.

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Left elbow to the
top of the left thigh.

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And then here we go, reaching
right fingertips forward.

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Big stretch. 
So, big gesture here.

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Big breath.

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Around and back.

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Inhale, reach it forward,

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up, around, and back.

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Feel the connection here

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as you move from the right
fingertips to the right hip,

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to the right knee.

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Beautiful. And one more time.

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Reaching all the way up.

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And the next time you're back,

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go ahead and lift up a
little Half Warrior II here.

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Breathe.

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And you can really
kind of maybe get a sense

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of what's happening in
the spine, in the midline.

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See if you can stack head
over heart, heart of her pelvis.

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Pull the pinkies back.

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Good. Then, inhale in.

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Exhale.

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Hold on to your core

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as you send the right
fingertips down to the earth

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or to a block.

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Left fingertips
up towards the sky.

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We straighten
through the left leg.

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And then finally,
turn the left toes in.

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Press into the outer
edge of that left foot.

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So, you feel the inseam,

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your left inner thigh,
really engage.

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Neck is nice and long.

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Breathing deep here.

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Good. Then, look up 
at your left fingertips.

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Wiggle your left fingertips.

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Inhale, send the left arm all
the way up and overhead.

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Big stretch from the left
heel to the left fingertips.

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Good. And then, navel draws in.

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We bend through the front leg.

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We bring the left fingertips

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through the
right side of the mat,

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and we come all the way
back to our nice low lunge.

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Excuse me, Benji.

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Alright. Lift the right knee up.

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Take a deep breath in.

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Exhale. Plant the palms.

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Step it to Downward Facing Dog.

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Inhale in deeply.

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And exhale completely.

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Good. Bend your knees.
Inhale to look forward.

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Exhale, make your way
to the top of your mat.

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Criss-cross steps,
maybe a rag doll.

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We'll meet there.

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Feet hip width apart,
toes pointing forward.

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Inhale lots of love in here.

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As you exhale, bend your knees.

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Shake the head gently,
yes and no. Lots of love out.

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Good, slowly roll it up.

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Grounding through all
four corners of the feet.

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Really feeling this connection,

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whatever this means
to you, from your feet

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to the muscles of the legs,

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all the way up 
through the torso.

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All the way up to
the crown of the head.

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Mountain Pose, Tadasana.

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Bring the hands together.

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Take a deep breath in here.

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And as you exhale,

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find that downward
energy through the back body.

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So, you can make
some physical adjustments

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or you can just
use the visualization.

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Move that downward
energy through the back.

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This lift up through the front.

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Lifting the
sternum to the thumbs.

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Then try to keep
this lift in the heart

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as you inhale,

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reach the fingertips all
the way up towards the sky.

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Then, right hand is
gonna grab the left wrist.

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As you exhale slowly,

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tilt to the right, 
send the hips to the left.

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Big stretch here. Pressing 
into booth heels evenly.

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Good. Then, inhale, 
come all the way back up.

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We'll switch, exhale.

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Left hand to right wrist

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and we take it to the left,

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bumping the hips to the right,

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Neck is nice and long.
Pressing into both feet evenly.

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And just notice if the core
is kind of not engaged here.

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Maybe we hug the ribs in

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and gently bring the
pelvis underneath us.

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Okay, inhale in.

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Exhale, release.

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We're gonna release the
arms all the way back down.

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And this time, interlace.

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Just notice what
thumb's on top here.

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Draw the knuckles down and away.

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Opening up through the chest.

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Drawing the chin down

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maybe for a deeper stretch here.

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You can use your eyeballs to
just kind of look at your feet.

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Notice if the toes are
turned in or turned out.

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Maybe one in, one out.

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See if you can just be
a little more specific,

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aware with your foot placement.

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Great. Then, find soft 
bend in the knees.

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Take a deep breath in.

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As you exhale, 
keep your bind in the fingers

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as you slowly melt
your heart forward.

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We are coming
into a Forward Fold.

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Reaching the knuckles
high up towards the sky.

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Now, bend your
knees a little more.

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Belly comes towards
the tops of the thighs

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as we reach the knuckles
up and maybe over the head.

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Don't push it.
Be mindful. Breathe deep.

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We're not holding in
the head or neck here.

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We're not gripping in the toes.

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Think about all four
corners of your foot

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rooting down here
to help stabilize you.

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Now, check it out. 
Keep your bind.

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You're gonna keep the
right knee generously bent

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as you work to
straighten the left leg

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and open up to the left side.

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Knuckles reach away.

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Nice and then, 
come through center.

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You got this.

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Bend the left knee generously.

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Work to straighten
through the right leg

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as you send the knuckles

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towards the back
left corner of your mat.

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Remember the neck is an
extension of the spine here.

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Lots of awareness in the neck.

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Bring it back to center.

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Inhale in.

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Exhale with control.

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Gently release the arms. 
Should feel good.

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Let everything hang.

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Inhale in deeply.

00:12:45.680 --> 00:12:47.279
Exhale, sigh it out.

00:12:48.610 --> 00:12:52.080
Nice. From here,
fingertips come to the mat.

00:12:52.080 --> 00:12:55.550
We're gonna step the left
foot back, just the left foot.

00:12:55.550 --> 00:12:57.020
This time knee stays lifted

00:12:57.020 --> 00:12:58.910
unless you choose
to lower it here.

00:12:58.910 --> 00:13:00.410
Front knee, over front ankle.

00:13:00.410 --> 00:13:03.460
Inhale, sweep the arms 
forward, around, and back.

00:13:03.460 --> 00:13:04.830
We will interlace here.

00:13:04.830 --> 00:13:06.530
Opening up through the chest.

00:13:06.530 --> 00:13:09.203
Find that lift up
from the pelvic floor.

00:13:10.350 --> 00:13:13.410
Good, then we're gonna
pivot on the back foot.

00:13:13.410 --> 00:13:14.960
Strong legs. Inhale in.

00:13:14.960 --> 00:13:18.470
Exhale, slowly begin to pull
the right hip crease back

00:13:18.470 --> 00:13:20.783
and melt your heart forward.

00:13:22.520 --> 00:13:23.987
Good. You can stay here,

00:13:23.987 --> 00:13:25.790
strong and steady 
in that back leg.

00:13:25.790 --> 00:13:28.690
Maybe we continue the
journey down with breath.

00:13:28.690 --> 00:13:30.710
Crown of the head
towards the earth.

00:13:30.710 --> 00:13:31.570
Humble Warrior.

00:13:31.570 --> 00:13:34.393
Don't push it here.
Just nice and easy.

00:13:35.820 --> 00:13:37.810
Testing the limits.
Engaging the muscles.

00:13:37.810 --> 00:13:39.580
Inhale, we rise up.

00:13:39.580 --> 00:13:41.460
We're gonna
release the fingertips.

00:13:41.460 --> 00:13:43.220
Reach them all the
way up towards the sky.

00:13:43.220 --> 00:13:46.400
Deep breath in, and
then exhale, Warrior II.

00:13:46.400 --> 00:13:48.380
Front knee stays bent
here for one more breath.

00:13:48.380 --> 00:13:49.933
You got this.
Building strength.

00:13:50.980 --> 00:13:52.080
Good. Then, inhale.

00:13:52.080 --> 00:13:53.863
Reverse it.
Straighten the legs,

00:13:53.863 --> 00:13:55.630
send the right
fingertips all the way back.

00:13:55.630 --> 00:13:57.280
Reverse Triangle.

00:13:57.280 --> 00:14:00.820
And then, exhale,
cartwheel all the way down.

00:14:00.820 --> 00:14:03.440
Inhale for your twist. 
Big breath, big stretch.

00:14:03.440 --> 00:14:05.440
Right fingertips to the sky.

00:14:05.440 --> 00:14:07.340
Exhale.

00:14:07.340 --> 00:14:09.870
Right hand back
down to the earth.

00:14:09.870 --> 00:14:11.690
Here we go.
Step the right toes back.

00:14:11.690 --> 00:14:12.950
Take a deep breath in here.

00:14:12.950 --> 00:14:15.730
Doming through the 
upper back body, Plank Pose.

00:14:15.730 --> 00:14:17.830
And then, exhale.

00:14:17.830 --> 00:14:20.651
Downward Facing Dog.
Hips up high and back.

00:14:22.490 --> 00:14:23.323
Beautiful.

00:14:23.323 --> 00:14:24.713
Two more breaths here.

00:14:25.900 --> 00:14:27.825
Noticing how you feel.

00:14:33.730 --> 00:14:34.820
When you're ready,

00:14:34.820 --> 00:14:37.500
stepping the left
foot now, all the way up.

00:14:37.500 --> 00:14:39.440
Keeping that back
knee lifted if you choose.

00:14:39.440 --> 00:14:40.650
Otherwise, lowering down.

00:14:40.650 --> 00:14:44.220
We can do this whole
bit with the knee down.

00:14:44.220 --> 00:14:46.210
When you're ready,
take a deep breath in.

00:14:46.210 --> 00:14:48.770
Swim the fingertips forward,
around, and back.

00:14:48.770 --> 00:14:49.990
Take the opposite bind.

00:14:49.990 --> 00:14:52.270
So, opposite thumb 
on top this time.

00:14:52.270 --> 00:14:54.370
Make sure you can
see your front big toes.

00:14:55.270 --> 00:14:57.100
And we start to open
up through the chest.

00:14:57.100 --> 00:15:00.374
Lift the heart, lengthen
through the crown of the head.

00:15:01.077 --> 00:15:02.320
Inhale in.

00:15:02.320 --> 00:15:03.840
Exhale, pivot on the back foot.

00:15:03.840 --> 00:15:04.880
It's just a small move.

00:15:04.880 --> 00:15:07.170
Press in to the outer
edge of that back foot.

00:15:07.170 --> 00:15:08.360
Lengthen tailbone down.

00:15:08.360 --> 00:15:10.490
Pull the left hip crease back.

00:15:10.490 --> 00:15:12.270
And here we go, slow and steady.

00:15:12.270 --> 00:15:16.180
Let the root of this movement
really be in that back foot.

00:15:16.180 --> 00:15:18.720
So, grounding
through that back foot.

00:15:18.720 --> 00:15:20.410
You don't need to come
into a crazy shape here.

00:15:20.410 --> 00:15:22.270
Just feel it out.

00:15:22.270 --> 00:15:23.830
Maybe we stop here.

00:15:23.830 --> 00:15:26.010
Keeping the neck nice and long.

00:15:26.010 --> 00:15:27.850
Spine, nice and long.

00:15:27.850 --> 00:15:29.620
Or maybe we explore.

00:15:29.620 --> 00:15:30.790
Bringing the head down.

00:15:30.790 --> 00:15:33.940
Letting the knuckles come
all the way up and overhead.

00:15:33.940 --> 00:15:35.119
Breathe deep.

00:15:36.130 --> 00:15:38.560
Press in to the outer
edge of that back foot.

00:15:41.550 --> 00:15:42.850
Great, strong legs.

00:15:42.850 --> 00:15:44.950
Engage your core to
come all the way up.

00:15:44.950 --> 00:15:46.330
Inhale in.

00:15:46.330 --> 00:15:48.520
Good, exhale, release.

00:15:48.520 --> 00:15:50.000
Send the the
fingertips out long.

00:15:50.000 --> 00:15:51.340
Warrior II.

00:15:51.340 --> 00:15:54.243
Keep the front knee bent. 
Pull the pinkies back.

00:15:56.060 --> 00:15:57.726
Good. Now, we'll straighten
through the front leg,

00:15:57.726 --> 00:15:59.460
send the left
fingertips up high and back.

00:15:59.460 --> 00:16:01.290
Big breath, big stretch.

00:16:01.290 --> 00:16:03.230
Take up space here.

00:16:03.230 --> 00:16:04.570
And then, exhale.

00:16:04.570 --> 00:16:08.480
Cartwheel it all the
way back to your lunge.

00:16:08.480 --> 00:16:12.050
Inhale for your twist.
Big breath into your belly.

00:16:12.050 --> 00:16:13.440
Yes. And then, exhale.

00:16:13.440 --> 00:16:15.040
Bring it all the
way down. Awesome.

00:16:15.040 --> 00:16:16.860
Plant the palm. Step it back.

00:16:16.860 --> 00:16:19.810
Plank Pose or lower the
knees for Half Plank.

00:16:19.810 --> 00:16:22.270
Lift up through
the upper back body.

00:16:22.270 --> 00:16:24.003
Engage your abdominals.

00:16:25.340 --> 00:16:27.470
Excellent and then 
right knee kisses right elbow.

00:16:27.470 --> 00:16:28.910
You got this.

00:16:28.910 --> 00:16:31.810
Left knee kisses left elbow.

00:16:31.810 --> 00:16:35.303
Right knee kisses
right elbow. And left.

00:16:36.140 --> 00:16:40.313
Three more. Right. 
And left.

00:16:42.120 --> 00:16:45.090
You got it. Right and left.

00:16:45.090 --> 00:16:47.890
Press away from your mat
for this last round. Right.

00:16:47.890 --> 00:16:49.420
You got it.

00:16:49.420 --> 00:16:50.740
And left.

00:16:50.740 --> 00:16:52.540
And Downward Facing Dog we go.

00:16:52.540 --> 00:16:54.980
Here we go.
Inhale in deeply.

00:16:56.270 --> 00:16:59.075
And nice cleansing breath
out through the mouth.

00:17:01.670 --> 00:17:02.920
Beautiful. Bend the knees.

00:17:02.920 --> 00:17:04.510
Inhale, look forward.

00:17:04.510 --> 00:17:06.010
Exhale, make
your way to the top.

00:17:06.010 --> 00:17:07.001
Forward Fold.

00:17:07.926 --> 00:17:08.850
(Benji sighs)
(Adriene laughing)

00:17:08.850 --> 00:17:10.790
Shake the head a
little yes, a little no.

00:17:10.790 --> 00:17:12.572
Benji's getting cozy here.

00:17:14.470 --> 00:17:15.960
Then, bend your
knees generously.

00:17:15.960 --> 00:17:17.580
Sweep the arms forward.

00:17:17.580 --> 00:17:19.620
Ground through all four
corners of the feet and inhale,

00:17:19.620 --> 00:17:21.370
rise up all the way to standing.

00:17:21.370 --> 00:17:23.260
Big breath, big stretch here.

00:17:23.260 --> 00:17:24.770
Maybe a slight back bend.

00:17:24.770 --> 00:17:26.490
And then, exhale,

00:17:26.490 --> 00:17:29.160
bring it all into center,
palms at your heart.

00:17:29.160 --> 00:17:31.410
Close your eyes
and just observe.

00:17:31.410 --> 00:17:33.640
Keep a gentle lift in the heart.

00:17:38.280 --> 00:17:41.280
Good. Inhale. Reach the
fingertips all the way up.

00:17:41.280 --> 00:17:42.940
Exhale, slow and steady,

00:17:42.940 --> 00:17:45.620
send the fingertips back as
you lead with your heart now

00:17:45.620 --> 00:17:46.869
to Forward Fold.

00:17:47.810 --> 00:17:50.310
Inhale, halfway Lift,
your version.

00:17:50.310 --> 00:17:52.410
Maybe now bringing
fingertips to the mat

00:17:52.410 --> 00:17:54.313
to find an extension.

00:17:55.260 --> 00:17:57.002
And then, exhale to let it go.

00:17:58.000 --> 00:17:59.770
Great. From here, 
plant the palms.

00:17:59.770 --> 00:18:02.183
Step one foot back,
then the other.

00:18:03.110 --> 00:18:04.330
Lower the knees.

00:18:04.330 --> 00:18:06.010
Draw the hands
underneath the wrists.

00:18:06.010 --> 00:18:07.878
Press in to the
tops of the feet.

00:18:08.810 --> 00:18:11.860
On your next inhale,
lift the right toes up.

00:18:11.860 --> 00:18:12.820
Lift the right knee.

00:18:12.820 --> 00:18:16.330
We're gonna keep the toes
pointed today here for this one.

00:18:16.330 --> 00:18:18.063
Inhale, drop the 
belly as you send

00:18:18.063 --> 00:18:20.600
the toes up towards the sky.
Look forward.

00:18:20.600 --> 00:18:22.819
Exhale, knee to nose, round it in.

00:18:24.050 --> 00:18:25.800
Inhale, drop the belly.

00:18:25.800 --> 00:18:26.872
Look forward.

00:18:27.840 --> 00:18:29.150
Right toes towards the sky.

00:18:29.150 --> 00:18:32.060
Exhale, knee to nose, 
bring it in.

00:18:32.060 --> 00:18:33.857
One more time, inhale.

00:18:34.820 --> 00:18:37.130
And then this time,
maybe we just stay here

00:18:37.130 --> 00:18:38.840
working on the connection,

00:18:38.840 --> 00:18:40.843
engaging the
muscles of the back body.

00:18:41.760 --> 00:18:45.470
Pressing into our hands,
into the top of the left foot.

00:18:45.470 --> 00:18:48.090
Or we reach the
left fingertips forward,

00:18:48.090 --> 00:18:50.090
swim it around,
take it around,

00:18:50.090 --> 00:18:53.523
and maybe grab the top of
that right foot or the ankle.

00:18:55.560 --> 00:18:56.393
Let's check it out.

00:18:56.393 --> 00:18:58.240
If you are able to
reach there today,

00:18:58.240 --> 00:19:01.130
then slowly open up
through the left shoulder.

00:19:01.130 --> 00:19:05.670
Kick out with the right toes,
breathing deep here.

00:19:05.670 --> 00:19:08.053
Everyone engaging the
muscles of the back body.

00:19:09.450 --> 00:19:10.720
Inhale in.

00:19:10.720 --> 00:19:14.070
And then, exhale with
control to slowly release.

00:19:14.070 --> 00:19:16.090
Alright, curl the toes under.

00:19:16.090 --> 00:19:17.600
Interlace the fingertips,

00:19:17.600 --> 00:19:20.953
and just take a second
here to release the wrist.

00:19:23.620 --> 00:19:25.150
Alright, back to all fours.

00:19:25.150 --> 00:19:26.780
Press into the
tops of the feet.

00:19:26.780 --> 00:19:28.510
When you're ready,
lift the left knee.

00:19:28.510 --> 00:19:30.169
Left toes up towards the sky.

00:19:30.920 --> 00:19:34.020
Engage those
muscles of the low belly.

00:19:34.020 --> 00:19:34.960
You got it.

00:19:34.960 --> 00:19:39.230
Press away from your yoga mat. 
Slight bend in the elbows.

00:19:39.230 --> 00:19:41.593
Inhale, drop the belly.
Open the chest.

00:19:41.593 --> 00:19:43.180
Kick the left toes
up a little higher.

00:19:43.180 --> 00:19:44.540
Feel the glute engage.

00:19:44.540 --> 00:19:47.600
Exhale, round through the spine.

00:19:47.600 --> 00:19:49.580
Muscles of the
front body engage.

00:19:49.580 --> 00:19:51.353
Inhale, open.

00:19:52.690 --> 00:19:54.797
And exhale, round.

00:19:56.080 --> 00:19:57.670
Inhale, open.

00:19:58.900 --> 00:20:00.453
And exhale, round.

00:20:01.180 --> 00:20:02.650
Inhale, open.

00:20:02.650 --> 00:20:05.603
Maybe you stay here,
pressing into your foundation.

00:20:07.030 --> 00:20:08.390
Shoulder blades coming together.

00:20:08.390 --> 00:20:10.490
We're really engaging the
muscles of the back here.

00:20:10.490 --> 00:20:11.970
Pressing away
from the fingertips,

00:20:11.970 --> 00:20:14.500
maybe right
fingertips reach forward.

00:20:14.500 --> 00:20:16.420
Maybe we swim the
right fingertips around,

00:20:16.420 --> 00:20:18.820
and maybe we grab the
top of that left foot.

00:20:18.820 --> 00:20:21.750
If you are able to catch it,

00:20:21.750 --> 00:20:22.980
then kick out
with the left foot,

00:20:22.980 --> 00:20:25.133
open up through
the right shoulder.

00:20:26.790 --> 00:20:29.550
And everyone, no collapsing
into the yoga mat here.

00:20:29.550 --> 00:20:32.790
So, really pressing
away wherever you are here.

00:20:32.790 --> 00:20:35.594
Finding your breath.
Letting it move you.

00:20:40.580 --> 00:20:43.590
Beautiful. 
Then, slowly release.

00:20:43.590 --> 00:20:46.400
Walk the knees as
wide as the yoga mat.

00:20:46.400 --> 00:20:49.830
Send the hips back, 
Child's Pose.

00:20:49.830 --> 00:20:52.209
Deep breath in.
Close your eyes.

00:20:53.910 --> 00:20:55.436
And a long breath out.

00:20:57.190 --> 00:20:58.508
Deep breath in.

00:21:00.110 --> 00:21:02.210
And a long breath out.

00:21:02.210 --> 00:21:05.480
On your next inhale,
slowly guide the heart forward.

00:21:05.480 --> 00:21:08.730
Walk the knees together,
all the way together.

00:21:08.730 --> 00:21:11.602
And then, melt down
onto your belly here.

00:21:13.750 --> 00:21:18.073
Good. Swim the fingertips 
forward, around, and back.

00:21:18.700 --> 00:21:22.840
Knuckles drawing
towards the heels.

00:21:22.840 --> 00:21:24.580
Interlace the fingertips, 
knuckles drawing towards the

00:21:24.580 --> 00:21:26.710
heels as you start to pull the
shoulders away from the ears,

00:21:26.710 --> 00:21:28.430
keep it really low here.

00:21:28.430 --> 00:21:30.210
Nice and low.

00:21:30.210 --> 00:21:33.535
Gaze straight down.
Tuck the chin to the chest.

00:21:34.870 --> 00:21:37.170
Great. Press into the
tops of the feet firmly,

00:21:37.170 --> 00:21:39.357
you might find a
little more extension.

00:21:40.550 --> 00:21:41.720
Inhale in deeply.

00:21:41.720 --> 00:21:42.553
And then, exhale.

00:21:42.553 --> 00:21:44.670
Maybe just maybe, 
we start to lift the legs

00:21:44.670 --> 00:21:47.630
just a bit. It doesn't
have to be super high.

00:21:47.630 --> 00:21:49.670
Good. Breathe here.
Tuck the chin.

00:21:49.670 --> 00:21:51.750
Back of the neck
is nice and long.

00:21:51.750 --> 00:21:55.340
Here for three, lift, two,

00:21:55.340 --> 00:21:57.500
lift, one, and release.

00:21:57.500 --> 00:21:58.820
Awesome. Beautiful.

00:21:58.820 --> 00:22:00.350
Curl the toes under.

00:22:00.350 --> 00:22:03.840
Press up to Plank or all fours.

00:22:03.840 --> 00:22:05.700
And then, Downward Facing Dog.

00:22:05.700 --> 00:22:07.770
Beautiful work.

00:22:07.770 --> 00:22:10.495
Bend one knee then the other.

00:22:12.850 --> 00:22:14.780
And then, slowly
lower to the knees.

00:22:14.780 --> 00:22:17.150
Cross one ankle in
front of the other.

00:22:17.150 --> 00:22:18.460
We'll come through to a seat.

00:22:18.460 --> 00:22:20.460
Send the legs out long.

00:22:20.460 --> 00:22:22.800
Inhale, reach for the sky.

00:22:22.800 --> 00:22:24.640
Bend your knees and exhale.

00:22:24.640 --> 00:22:27.860
Think up. Really lift 
your heart up and over

00:22:27.860 --> 00:22:30.853
as you come into this
seated Forward Fold today.

00:22:31.920 --> 00:22:34.474
In time, working to
straighten the legs.

00:22:36.230 --> 00:22:38.750
Okay, three to 
five breaths here.

00:22:38.750 --> 00:22:41.343
Closing your eyes
and paying attention.

00:22:46.060 --> 00:22:49.793
Notice the thoughts
that start to trickle in.

00:22:50.690 --> 00:22:52.670
And you know what to do,
but I'll just remind you.

00:22:52.670 --> 00:22:54.297
Just acknowledge them,

00:22:55.480 --> 00:22:57.320
and then come back to
the sound of your breath.

00:22:57.320 --> 00:22:59.805
See if you can
extend that inhalation.

00:23:01.240 --> 00:23:03.590
And then, really
extend that exhale.

00:23:03.590 --> 00:23:05.751
Empty, empty, empty it out.

00:23:08.070 --> 00:23:12.687
Deepening this
relationship with your breath.

00:23:15.400 --> 00:23:20.470
And allowing it to
influence and shift, change,

00:23:20.470 --> 00:23:24.818
transform the way
you move on your mat

00:23:27.880 --> 00:23:28.900
and in your life.

00:23:28.900 --> 00:23:31.680
Okay. Slowly release.

00:23:31.680 --> 00:23:35.063
Come back up and
let's lie down on the back.

00:23:37.350 --> 00:23:41.130
Walk the hands
underneath the bum her

00:23:41.130 --> 00:23:43.420
and straighten the legs.

00:23:43.420 --> 00:23:46.280
So, shoulder blades
are kind of creeping down

00:23:46.280 --> 00:23:47.200
towards the hips.

00:23:47.200 --> 00:23:50.180
So, you really feel this
nice opening through the chest

00:23:50.180 --> 00:23:52.430
as we've been doing
throughout this practice.

00:23:53.470 --> 00:23:55.410
Inhale, lift one leg up, 
then the other.

00:23:55.410 --> 00:23:56.616
Just check it out.

00:23:57.760 --> 00:24:00.210
Hands are
underneath to the hips.

00:24:00.210 --> 00:24:03.610
And then, slowly
lower both legs down

00:24:03.610 --> 00:24:04.992
and lift them up.

00:24:05.860 --> 00:24:07.433
With control, lower.

00:24:08.830 --> 00:24:10.000
And lift.

00:24:11.210 --> 00:24:12.159
Lower.

00:24:12.940 --> 00:24:14.606
And lift.
Breathe.

00:24:14.606 --> 00:24:16.753
Lower.
And lift.

00:24:16.753 --> 00:24:19.370
If this is much too much,
keep it really small.

00:24:19.370 --> 00:24:23.420
It can be very, very subtle.
Lower and lift.

00:24:23.420 --> 00:24:26.089
Really emphasizing 
the lift here.

00:24:27.180 --> 00:24:29.810
The tailbone, 
you can start to feel

00:24:29.810 --> 00:24:32.443
that warmth in the low belly.

00:24:34.400 --> 00:24:35.770
Another option for modifying

00:24:35.770 --> 00:24:37.853
would be to just
do one leg at a time.

00:24:38.740 --> 00:24:41.050
Lower and lift.

00:24:41.050 --> 00:24:42.460
Lower and lift.

00:24:42.460 --> 00:24:43.799
We're here for three.

00:24:45.370 --> 00:24:46.731
We're here for two.

00:24:48.540 --> 00:24:51.253
We're here for one last lift.

00:24:52.250 --> 00:24:55.220
And then slowly lower
the legs all the way down.

00:24:55.220 --> 00:24:56.670
Keep the hands where they are.

00:24:56.670 --> 00:24:58.910
Draw the shoulder blades 
together, really together.

00:24:58.910 --> 00:25:02.050
And we're gonna lift
up onto the elbows here.

00:25:02.050 --> 00:25:05.700
So peek at me if you're new
to this posture, Fish Pose.

00:25:05.700 --> 00:25:07.510
I'm gonna squeeze
the legs together.

00:25:07.510 --> 00:25:09.690
Point the toes.
Press up onto the elbows.

00:25:09.690 --> 00:25:11.090
I'm not gonna jerk
myself around here.

00:25:11.090 --> 00:25:13.890
I'm moving with control
from my center, even here.

00:25:13.890 --> 00:25:15.680
So, I lift the chest

00:25:15.680 --> 00:25:18.580
and I may come to the
top of the head here,

00:25:18.580 --> 00:25:22.820
breathing slowly, nice and easy.

00:25:22.820 --> 00:25:24.543
Strong foundation.

00:25:25.550 --> 00:25:27.404
Heart lifting up.

00:25:28.476 --> 00:25:32.303
And then slowly with
control from center, releasing.

00:25:33.510 --> 00:25:35.293
Releasing my arms.

00:25:36.640 --> 00:25:38.210
And then, bending one knee

00:25:39.250 --> 00:25:40.430
and then the other.

00:25:41.480 --> 00:25:44.210
Good. Walk the feet 
as wide as the mat.

00:25:44.210 --> 00:25:46.950
It's coming to a nice
constructive rest posture here.

00:25:46.950 --> 00:25:49.900
So, find internal
rotation with the thighs

00:25:49.900 --> 00:25:52.350
by allowing the
knees to kiss together.

00:25:52.350 --> 00:25:55.710
Let the palms be soft and heavy.

00:25:55.710 --> 00:25:59.516
Close your eyes
and inhale in deeply.

00:26:02.030 --> 00:26:04.449
And exhale completely.

00:26:06.830 --> 00:26:07.860
And one more time.

00:26:07.860 --> 00:26:10.129
Inhale, lots of love in.

00:26:11.920 --> 00:26:14.180
And with intention
this time as you exhale,

00:26:14.180 --> 00:26:15.851
just let everything go.

00:26:19.520 --> 00:26:21.093
A surrender.

00:26:33.190 --> 00:26:35.547
And just really present here

00:26:36.730 --> 00:26:39.268
with whatever you're feeling.

00:26:42.960 --> 00:26:44.909
Just observing.

00:26:52.430 --> 00:26:53.900
And also in some sense,

00:26:53.900 --> 00:26:56.300
I always feel like
when I just allow myself

00:26:56.300 --> 00:27:00.910
to sit back at
the end of practice

00:27:00.910 --> 00:27:04.210
and observe it also, 
somehow, always magically

00:27:04.210 --> 00:27:07.821
feels like a way of honoring.

00:27:12.960 --> 00:27:14.360
I just think that's so beautiful

00:27:14.360 --> 00:27:17.850
that when I reside in
the role of the observer,

00:27:20.850 --> 00:27:25.020
I usually end up feeling
like I'm just honoring myself

00:27:27.320 --> 00:27:29.202
and what is my neighbor,

00:27:29.202 --> 00:27:32.607
and all of our 
collective beliefs.

00:27:43.703 --> 00:27:49.133
And while you may not always
feel uplifted after practice,

00:27:50.260 --> 00:27:52.340
we can definitely acknowledge

00:27:53.650 --> 00:27:57.920
how practice has
the power to move us

00:27:59.000 --> 00:28:00.490
in new direction,

00:28:00.490 --> 00:28:02.716
or sometimes even in
the opposite direction

00:28:02.716 --> 00:28:06.817
than how we were feeling
when we stepped on the mat.

00:28:15.290 --> 00:28:17.720
Begin to move the fingers,
taking your thumb

00:28:17.720 --> 00:28:20.990
maybe to the index finger,
and the next finger,

00:28:20.990 --> 00:28:23.580
and the next finger.
Just really slow.

00:28:27.380 --> 00:28:29.240
And then, find a
little tenderness

00:28:29.240 --> 00:28:31.923
as you start to
walk the feet together.

00:28:33.040 --> 00:28:36.326
Take a deep breath in.
Hug the knees into the chest.

00:28:41.930 --> 00:28:44.260
And then, turn to one side

00:28:44.260 --> 00:28:46.980
and press your way
up to the same seat

00:28:46.980 --> 00:28:50.648
that you began class in.

00:28:54.580 --> 00:28:55.980
Draw the hands to the heart,

00:28:55.980 --> 00:28:57.520
lifting the
sternum to the thumbs.

00:28:57.520 --> 00:29:00.280
May you keep
this uplifted heart,

00:29:00.280 --> 00:29:02.940
this gentle lift
in the chest with you

00:29:04.260 --> 00:29:05.670
well beyond this practice.

00:29:05.670 --> 00:29:06.960
Thank you so much for sharing

00:29:06.960 --> 00:29:09.380
your valuable time
and energy with me.

00:29:09.380 --> 00:29:10.950
You rock.

00:29:10.950 --> 00:29:12.840
Inhale in.

00:29:12.840 --> 00:29:14.970
Lift the heart a little more.

00:29:14.970 --> 00:29:17.223
And exhale to close.

00:29:18.100 --> 00:29:20.510
Take good care.
See you tomorrow.

00:29:20.510 --> 00:29:21.560
Namaste.

00:29:23.367 --> 00:29:27.473
(soft upbeat music)