WEBVTT

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- Hello, everyone.
Welcome back to Move.

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It is Day 15.

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We are at the halfway mark,

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and it is a beautiful 
day to celebrate

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where we are in this journey,

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but also a remarkable
time to hit the reset button.

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So hop into something
comfy and let's get started.

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(soft upbeat music)

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Okay, we are going to
begin standing today.

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So just come anywhere on
your mat that feels good.

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Feet hip width
apart or feet together.

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We're gonna ease in with a
gentle but powerful reset.

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So if you are
feeling pretty lethargic,

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or you're having a
hard day, don't worry.

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I got your back.

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The important thing
is that you're here.

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Thank you for meeting me here.

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Let's begin in Mountain Pose.

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So stand up nice and tall

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and just check in
with your energy level.

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This is a great moment in
the journey to just check in.

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And you may recognize
that some days you're like

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ready to hit it, right?

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And everything's
falling into place,

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and tears of joy
streaming down your cheeks.

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And some days it's
really hard to show up.

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You think you wanna
throw in the towel.

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Different kind of salty
tear drips down your cheek.

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And this is the
journey that we're on.

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And so this 30 Day
framework really allows us

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to kind of embrace that.

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Remember that
that's a part of life,

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and it gives us a tool set,

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opportunity to really
keep coming back to ourselves.

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So draw the hands together.

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Stand up nice and tall

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and close your eyes
if you haven't already.

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Allow the shoulders to
relax and just check in,

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acknowledging where you are,

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and just noticing 
what it feels like

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to be alive today.

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And let me tell ya,

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I'm so glad you're
alive and you're here.

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Thank you. 
Thank you for being here.

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Let's take a deep breath in.

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And a long breath out.

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Deep breath in.

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And a slow long exhale.

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And deep breath in.
Slow, long inhale,

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just slowing it all down.

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And long breath out.

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Great. Open the eyes.

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Relax your hands
gently at your sides.

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And you're gonna
walk the feet out

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a little bit wider
than hip width apart.

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You're just gonna bend the
knees a little bit left to right

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and start to move your center.

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Actually bring their
fingertips to the belly here,

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to the center of your body,

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and just moving your
center a little back and forth.

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There's no right or wrong here.

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Just kind of getting a
feel for your center today.

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Beautiful Day 15.

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And in celebration of
this glorious halfway mark,

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we're gonna do
Knocking on Heaven's Door,

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which is one of
my favorite tools

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for hitting the reset button.

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So we're
practically almost there,

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here in this little warmup.

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So you're just gonna allow
your hands to fall to the side,

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and then you're gonna start
to sway a little left to right,

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and you'll take the
bounce out of the knees,

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but you'll still
stay really soft

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in this back and forth movement.

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And that of course will
really depend on your feet

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being soft and kind of
malleable on the earth.

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So this movement I call
Knocking on Heaven's Door.

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You start to really notice 
how in your head

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you are, or at least I do, 
start to notice how in my head

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I can be, even when 
I'm like, "I got this."

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Yoga With Adriene, right?

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But my wires are strong.

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So we are moving back
and forth, left to right,

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allowing the weight of
the arms to just swing

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like heavy, heavy noodles.

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And there's this
wonderful invitation

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to kind of give your own
booty or your hip a little

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slap, which can be fun.

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And just notice if
your belly is soft here,

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that's beautiful,

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but see if you can draw it
in just a bit to feel a gentle

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sense of stability in your core.

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So we're not making, we're
not creating tension there,

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but there's just
this little awareness.

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You're engaging
those muscles a bit.

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Notice if the shoulders
have started to creep up here.

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And notice if you started
to get in your head again,

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and you wanna quit, you
wanna bow out of this gesture

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because it feels
foreign or silly.

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The knees are
slightly bent again.

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The feet are kind
of soft and malleable.

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And you can keep
this nice and slow.

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Maybe you started
to find a rhythm.

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Or I will invite you to start to

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pick up the pace a little bit

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and marry it with the breath.

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That's why we're 
here ultimately,

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to move with the breath.

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So you might inhale
as you go to one side

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and exhale on the other.

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Or you might
keep the breath long,

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just like we started 
as we were tuning in

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for this practice.

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Just making it
long as you inhale,

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and long and smooth 
as you exhale.

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Lastly, keep the head
in line with your heart.

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So allow your nose to
kind of track left to right

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as you twist in the spine.

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We're getting a
nice massage internally.

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That is with the actual organs.

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But also energetically,

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and everything in between.

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We're here for three.

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Jump back in if you quit.
We're here for two.

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Knocking on
Heaven's Door for one,

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and then release.

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Allow your hands to
come gently at your side

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and just pause and be still.

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Again notice what it
feels like to be alive today.

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Feel the energy of your body.

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Stay open to shifts,

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whether they are small or large.

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Alright, then
wiggle the fingertips,

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open your eyes 
if you closed them,

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and let's keep moving.

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Bend the elbows.

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You're gonna bring
them shoulder height,

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then we're just
going to keep with this

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left and right movement here.

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So soft knees,

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but this time the feet
are planted, soft knees,

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and we're really keeping 
the hips pretty stable

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still here to begin with.

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So you're not moving at the hips

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like we were in
Knocking on Heaven's Door,

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but we're moving
from the waist up.

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So really keeping 
it in the spine.

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If you're feeling a pinch
in the neck or in the traps,

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just lower your
elbows just a bit.

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We wanna get to this
place where we're maybe

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able to lift them in
line with the shoulders.

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Just check it out.

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So it's like we have
two sponges or two rags,

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and we're just
polishing a surface here

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in line with the
chest or the breastbone.

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Breathe.

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Great. Then the next time your
elbows pulled, excuse me.

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The next time your
left elbow is pulled back.

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So meet me there.

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We'll slow this down to start.

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You're gonna
extend the right arm

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towards the front diagonal here,
front left diagonal.

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I was gonna say front
left corner of the mat,

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but it depends where you are.

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I'm not at the front of my mat.

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wherever you are, it's all good.

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So then we're gonna
bring it back to center,

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kind of cactus arms,
elbows lifted.

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You're gonna start to feel
this in the muscles of the arm,

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these deltoids.

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This is gonna build
beautifully for you,

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create a nice toned shape.

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Not that that matters,

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but hey, might feel nice to
see those muscles accentuate.

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Take it to the other side.

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Extend the left
fingertips all the way out

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as you pull, pull,
pull right shoulder blade,

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right elbow back.

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Alright, then take
it to the other side,

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and then switch.

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And then once you feel
like you have this gesture,

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this movement, 
we will pick up the pace.

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So now your hip points can move.

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In fact, I invite you
to press into your heels,

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press into the ball
joint of your big toe

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and your pinky toe,

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and maybe even lift the
toes for a breath or two

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to make sure you're
not gripping in the toes.

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Breathing deep.

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Neck is nice and long. 
Spine is tall.

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And don't go too fast
that you can't really feel

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the sensation of
what's happening here, right,

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through the whole body.

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So if you need to slow it down,

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in fact, I'm gonna slow mine
down to be a good role model.

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Slow it down. Whew!

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Shoulders, and arms,
and scaps, and chest.

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And let's do this for three,

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and two,

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and on the one release.

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Send both fingertips 
down to come up,

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reach the fingertips
all the way up high.

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Come on to the tippy tip toes.

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Reach, reach, reach,
and then exhale.

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Let it all go
without looking down.

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Keep your chin up, my friend.

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Send your gaze out and
walk to the front of your mat.

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If you're
already there, amazing.

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Then big inhale to reach
the arms all the way up again.

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Exhale to bend the knees,
wiggle the fingertips,

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float it down to a Standing
Forward Fold, Uttanasana.

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Now shake the head
little yes and no.

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Good. Then bend
both knees generously.

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Right fingertips
come down to the earth.

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As you inhale, 
peel the left hip crease up.

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Right knee stays bent.

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We've done this
before in the journey.

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Left fingertips all the
way up towards the sky.

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Right hand can
come on a block here.

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We're strong and
stable through the feet,

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connected through center.

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Go ahead and release. 
Bend both knees.

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Left hand replaces the right.

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Here we go.

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Straightening
through the right leg,

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pulling that
right hip crease up.

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Neck is nice and long.

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Reach the right arm
towards the sky, big breath.

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And then exhale to release.
Plant the palms.

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Walk it all the way out
to Downward Facing Dog.

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When you get there,
bend one knee generously

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and then the other.

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Claw through the fingertips.

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Nice. Then inhale,
lift the right leg up high.

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Exhale, step it all the way up.

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Right into the twist,
left hand to the earth.

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Inhale, right
fingertips to the sky.

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Big breath, big stretch.

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Beautiful. Then slowly 
bring it back down.

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Step the right foot back, 
Downward Facing Dog.

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Right away, inhale,
left leg up high.

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Exhale, step it through.

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On your next breath in,

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left fingertips
reach up towards the sky.

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Big breath. Big twist here.

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Good. Then on the
exhale left hand comes down.

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Step it to Plank Pose,
Plank, inhale.

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Look forward, shift forward.

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Exhale, lower to
the belly slowly.

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Inhale, lift up, Cobra.

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Exhale, soften and fold.

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Come onto the elbows here.

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Take a deep breath in
and release the fingertips.

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As you exhale, draw
your chin into your chest.

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Walk your elbows
underneath your shoulders,

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and yep, curl the toes under,

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lift the hips up, Forearm Plank.

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Reach the heels back.

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You can have your
knees on the ground

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and still feel the
muscles in the front body

00:12:19.640 --> 00:12:21.730
engage tremendously.

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So it's okay to
lower those knees,

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protect your shoulders,
and work on your alignment

00:12:27.270 --> 00:12:28.710
as you build strength.

00:12:28.710 --> 00:12:30.970
If the knees are lifted,
really reach the heels back.

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Everyone, tuck your
chin slightly to broaden

00:12:34.560 --> 00:12:36.240
through the back of
the head, the neck.

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So tuck your chin, lengthen
through the back of the neck,

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crown of the head forward.

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If the knees are lifted,
lower them to kiss the earth

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and then lift them up.

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Lower and lift.

00:12:47.540 --> 00:12:49.190
Lower and lift.

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You have one more. 
Lower and lift.

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Beautiful. From here,
everyone lower the knees.

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Come onto all fours.

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Walk the knees as wide as your
yoga mat, big toes to touch.

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Keep the hands where they are,
shoulder width apart.

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As you inhale, send the
right fingertips up high.

00:13:05.630 --> 00:13:07.630
Big breath, big stretch.

00:13:07.630 --> 00:13:10.410
Exhale, thread the needle here.

00:13:10.410 --> 00:13:12.100
Coming onto the
right shoulder, right ear,

00:13:12.100 --> 00:13:13.740
left fingertips reach forward.

00:13:13.740 --> 00:13:14.890
Breathe in.

00:13:16.547 --> 00:13:17.739
Breathe out.

00:13:19.790 --> 00:13:22.680
Left arm extends all
the way up and over head,

00:13:22.680 --> 00:13:24.640
or you can bend at the elbow,

00:13:24.640 --> 00:13:27.650
or again, taking the hand
to the small of the back.

00:13:27.650 --> 00:13:29.440
We're finding a
little bind here.

00:13:29.440 --> 00:13:31.660
Take one more cycle of breath.

00:13:31.660 --> 00:13:33.460
Think about breathing
deep into your belly,

00:13:33.460 --> 00:13:37.882
that big full balloon breath,
that diaphragmatic breath.

00:13:38.900 --> 00:13:40.953
Yeah, and then 
come back to center,

00:13:40.953 --> 00:13:43.230
hands nice and wide.

00:13:43.230 --> 00:13:44.210
When you're ready, inhale.

00:13:44.210 --> 00:13:47.450
Left fingertips open,
reach to the sky.

00:13:47.450 --> 00:13:49.650
And exhale, thread the needle.

00:13:53.730 --> 00:13:56.830
Find what feels good
with that right hand.

00:13:56.830 --> 00:14:01.373
Resting your head and the
left shoulder here, left ear.

00:14:02.290 --> 00:14:04.420
Spiraling your heart 
up towards the sky,

00:14:04.420 --> 00:14:07.000
as you breathe 
into your belly, breath in.

00:14:08.534 --> 00:14:10.146
And empty it out.

00:14:12.090 --> 00:14:13.820
One more big belly breath here.

00:14:13.820 --> 00:14:18.040
Feel that generous
stretch in the left shoulder,

00:14:18.040 --> 00:14:22.453
the upper back, the mid-back.

00:14:23.270 --> 00:14:26.290
And then exhale, slowly release.

00:14:26.290 --> 00:14:27.970
Come back to center.

00:14:27.970 --> 00:14:30.710
Walk the knees underneath
the hips, curl the toes under.

00:14:30.710 --> 00:14:34.360
Send the hips up high, 
Downward Facing Dog.

00:14:34.360 --> 00:14:37.080
Alright, really, really
take a look at your hands.

00:14:37.080 --> 00:14:38.650
Really, really
spread the fingertips.

00:14:38.650 --> 00:14:42.610
Walk the hands a little bit
wider than shoulder width apart.

00:14:42.610 --> 00:14:44.483
So you have a
nice strong base here.

00:14:45.350 --> 00:14:47.940
Then relax the weight of
the head over, bend your knees,

00:14:47.940 --> 00:14:51.193
lift your hip creases
up high towards the sky.

00:14:52.480 --> 00:14:55.940
Good. Now draw
your navel in and up.

00:14:55.940 --> 00:14:59.549
Draw your low belly
in to meet the center of

00:14:59.549 --> 00:15:01.100
your abdominal wall.

00:15:01.100 --> 00:15:03.160
So we're creating 
that engagement.

00:15:03.160 --> 00:15:05.260
We call this Uddiyana Bandha.

00:15:05.260 --> 00:15:07.190
Navel draws in and up.

00:15:07.190 --> 00:15:09.020
So I'm engaging my abs.

00:15:09.020 --> 00:15:11.890
I'm going to press
into my left hand firmly,

00:15:11.890 --> 00:15:14.300
press into my feet firmly.

00:15:14.300 --> 00:15:18.390
And I'm gonna reach my
right hand over to twist across

00:15:18.390 --> 00:15:20.890
to maybe grab the
outer edge of my left thigh,

00:15:20.890 --> 00:15:22.830
or the outer
edge of my left calf,

00:15:22.830 --> 00:15:24.880
or the outer edge
of my left ankle.

00:15:24.880 --> 00:15:26.550
If this is much too much,

00:15:26.550 --> 00:15:29.570
you can repeat the thread
the needle that we did before

00:15:29.570 --> 00:15:31.189
by coming onto the knees.

00:15:32.500 --> 00:15:35.073
Breathe deep here, 
a little Down Dog Twist.

00:15:36.400 --> 00:15:38.695
Feel the heat, that shake,

00:15:40.180 --> 00:15:41.690
and then slowly release.

00:15:41.690 --> 00:15:42.740
Take a break if you need to.

00:15:42.740 --> 00:15:44.830
Otherwise, right to 
the other side.

00:15:44.830 --> 00:15:46.793
Draw the navel in and up.

00:15:49.140 --> 00:15:52.610
Breathing deep, grabbing the
outer edge of the right thigh,

00:15:52.610 --> 00:15:54.553
right shin or right ankle.

00:15:57.780 --> 00:15:59.560
Big twist in the spine.

00:15:59.560 --> 00:16:01.790
Looking underneath
the right armpit chest.

00:16:01.790 --> 00:16:04.800
If you don't quite make it
to my shape today or any day,

00:16:04.800 --> 00:16:05.633
don't worry.

00:16:05.633 --> 00:16:07.793
Just focus on 
the sensation. Breathe.

00:16:09.020 --> 00:16:10.497
Stay with it.

00:16:12.030 --> 00:16:13.580
And then we'll slowly release.

00:16:13.580 --> 00:16:16.510
Everyone, lift the knees,
come to Downward Dog.

00:16:16.510 --> 00:16:19.953
Take a deep breath in and then
a Lion's Breath, tongue out.

00:16:21.180 --> 00:16:23.000
Big cleansing breath. 
Two more like that.

00:16:23.000 --> 00:16:24.773
Inhale in deeply
through the nose.

00:16:25.690 --> 00:16:27.665
And exhale, 
Lion's Breath, tongue out.

00:16:29.150 --> 00:16:31.098
One more time, deep breath in.

00:16:32.760 --> 00:16:34.713
Lion's Breath, tongue out.

00:16:36.000 --> 00:16:38.690
Slowly lower onto the knees.

00:16:38.690 --> 00:16:43.410
Cross one ankle over the other
and come through to a seat.

00:16:43.410 --> 00:16:44.530
Try not to fidget here.

00:16:44.530 --> 00:16:46.640
Just allow the hands to
rest gently on the knees

00:16:46.640 --> 00:16:47.730
or the thighs.

00:16:47.730 --> 00:16:50.900
Palms face up, palm face down.

00:16:50.900 --> 00:16:53.420
I just fixed my shirt and fidgeted,
and I'm the guide.

00:16:53.420 --> 00:16:55.050
So I'm human. You're human.

00:16:55.050 --> 00:16:57.239
If you're fidgeting,
just notice.

00:16:58.908 --> 00:17:00.240
Coming to stillness here,

00:17:00.240 --> 00:17:02.431
softening the
skin of the forehead.

00:17:04.670 --> 00:17:07.831
Softening through the jaw,
maybe parting the lips.

00:17:10.790 --> 00:17:13.200
Draw the hands
together at the heart.

00:17:13.200 --> 00:17:15.520
Then open the palms like a book.

00:17:15.520 --> 00:17:18.150
Draw the fingertips
in towards your heart,

00:17:18.150 --> 00:17:20.590
and then down and around.

00:17:20.590 --> 00:17:23.790
Palms come together,
in and down and around.

00:17:23.790 --> 00:17:24.623
We've done this before,

00:17:24.623 --> 00:17:27.680
just a little
release for the wrists.

00:17:27.680 --> 00:17:29.042
Nice and easy.

00:17:32.350 --> 00:17:33.920
Good, then
interlace the fingertips,

00:17:33.920 --> 00:17:37.740
press the palms forward,
up and back.

00:17:37.740 --> 00:17:39.340
Reach for the sky.

00:17:39.340 --> 00:17:40.900
Biggest breath
you've taken all day.

00:17:40.900 --> 00:17:43.390
Really lift from the waistline,

00:17:43.390 --> 00:17:46.550
all the way up to the shoulders,
all the way up to the wrists,

00:17:46.550 --> 00:17:50.150
all the way up to the sky.

00:17:50.150 --> 00:17:53.230
Then take your nose,
carve a line with your nose.

00:17:53.230 --> 00:17:54.740
Look up towards your thumbs.

00:17:54.740 --> 00:17:56.510
Take one more
deep breath in here.

00:17:56.510 --> 00:18:00.600
Feel weight in the tops of
your thighs grounding down.

00:18:00.600 --> 00:18:02.820
And then exhale,
release the bind,

00:18:02.820 --> 00:18:06.300
wiggle the fingertips,
and float your hands

00:18:06.300 --> 00:18:08.581
sweetly down to the earth.

00:18:09.600 --> 00:18:11.020
Tuck the chin into the chest,

00:18:11.020 --> 00:18:13.681
close your eyes and
just notice how you feel.

00:18:20.630 --> 00:18:22.640
You do not have
to do this at all,

00:18:22.640 --> 00:18:25.050
but there's an
invitation here to gently lift

00:18:25.050 --> 00:18:27.336
the corners of
the mouth slightly.

00:18:29.650 --> 00:18:31.423
Relax your shoulders.

00:18:32.460 --> 00:18:35.263
And once again, 
I'll just share this question,

00:18:36.470 --> 00:18:38.572
a loving proposal

00:18:40.266 --> 00:18:43.310
for you to 
contemplate or answer.

00:18:43.310 --> 00:18:47.915
What do I want
to move closer to?

00:18:53.240 --> 00:18:54.230
With the eyes closed,

00:18:54.230 --> 00:18:56.650
see if you can align
your head over your heart

00:18:56.650 --> 00:18:58.913
and your heart over your pelvis.

00:19:00.310 --> 00:19:03.059
What do I want
to move closer to?

00:19:09.688 --> 00:19:14.840
And then we'll draw the
hands together and seal practice

00:19:14.840 --> 00:19:16.453
with a final breath.

00:19:18.380 --> 00:19:19.990
Inhaling lots of love in.

00:19:19.990 --> 00:19:21.148
Here we go.

00:19:22.600 --> 00:19:24.700
And exhaling lots of love out

00:19:24.700 --> 00:19:26.996
as we bow the head to the heart.

00:19:28.790 --> 00:19:30.200
Thank you so much.

00:19:30.200 --> 00:19:34.490
I look forward to seeing
you for sweet Day 16 tomorrow.

00:19:34.490 --> 00:19:36.717
'Til then, Namaste.

00:19:39.783 --> 00:19:43.609
(soft upbeat music)