WEBVTT

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- Hello, everyone.

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Welcome to Move,
your 30 Day Yoga Journey.

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I'm Adriene, this is Benji,

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and we're so glad
you're back for Day 4.

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Let's flow.

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(soft upbeat music)

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Alright, we're gonna
start standing today,

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anywhere on your mat,

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just a nice comfortable position

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between me and you.

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Benji's here getting settled in

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with his head 
on the window sill.

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I can't with that. (chuckles)

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And we're gonna start
in a nice Mountain Pose,

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so send the feet at
least hip width apart,

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but maybe even just
slightly wider here to start,

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just so you feel that
foot-to-earth connection.

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Take a look down at your feet,

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lift your toes up,

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and then just slowly,

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maybe start with the outer toes,

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and just slowly
mindfully put them down.

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We don't have to spend too
much time on this foot technique,

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but just creating more awareness

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of the feet here in our
practice and in our life.

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So drawing up from
whatever your base is,

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that could be your feet,

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or if you're modifying,

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maybe it's from the
base of your spine here.

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And we'll find
length in the spine.

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And gently bring the hands,

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both palms to the chest,

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and just feel the warmth
of your hands on your chest,

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lift the sternum,
close your eyes.

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Make a wish.

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Okay, and relax the shoulders.

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So you have arrived,
we're here, open mind,

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stretching not just

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the muscular body, right?

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But energetically,

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even philosophically,
landing here,

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ready and available

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to move.

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If you've been
reading the accompaniment

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that comes with
this physical practice,

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the written accompaniment,

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you know there's this question,

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what do you want to move toward?

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And I love a Flow practice,

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because it really guides me to

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mindfully move
through sensation,

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feedback, challenge,

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versus sometimes
that instinct to retreat

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or quit or move
around something.

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Just remember the
breath always comes first,

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the breath will
lead this Flow practice.

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Take breaks when you need to.

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Remember this time is for you

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to connect back to you,

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so there's no
right or wrong here.

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Enjoy. Bend the knees, 
open the eyes,

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and we'll release the
fingertips down to come up,

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just take a deep breath in

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as you reach high
up towards the sky.

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And then exhale, take up
space as you float the palms

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and the fingertips down.

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Twice more like that big inhale,

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reaching all the way up,

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and slow exhale
all the way down.

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Last one, inhale,
reach all the way up,

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spread the fingertips,
ground through the feet.

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And exhale, float it down.

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Beautiful. If you're not 
already at the top of your mat,

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go ahead and step to the top.

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No need to look
down at the ground

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as you walk to the
front edge of your mat,

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because you know
it's there, you got this.

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And then when you're ready,

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feet come together,
really together as we inhale,

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reach up towards the sky.

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Slow exhale, as you slowly
fold forward, bend the knees.

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Good, inhale.

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Today, send your
fingertips out behind you,

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airplane arms as
you look forward,

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lengthen through the neck.

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And then exhale, 
let everything go, Forward Fold.

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Step one foot back,
then the other, Plank Pose.

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Inhale in here,
exhale to all fours,

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inhale to drop
the belly, Cow Pose.

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Exhale, round through 
the spine, Cat.

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Inhale, drop the belly,

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wrists underneath the shoulders.

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And exhale, just make sure 
knees are underneath the hips.

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One more time, inhale,
drop the belly.

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Exhale, round through the spine.

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Good, then lift one
knee then the other,

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send your gaze straight down,
neck is nice and long.

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We're just gonna keep the
hands where they are,

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we're just gonna tick-tock
the heels a little left to right.

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Waking up
through those obliques.

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Back and forth, back and forth,

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creating a little heat and
then slowly come to center,

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lower the knees and then
the belly and the chest,

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press into the tops of the feet,

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squeeze the elbows in,

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inhale, we lift up for Cobra.

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Take a couple moments
here to find what feels

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good, soft, easy movement.

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And then release
whenever you're ready.

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and let's meet in
Downward Facing Dog.

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When you get there,
pedal it out.

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Connect to center.

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So that's bringing awareness
to the front of your body

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to meet the back of your body.

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Stretching through the feet,
the ankles, the calves,

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lifting the hip
creases up high.

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And then anchor
through the left heel,

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inhale, lift the
right like up high.

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Exhale, step it
forward all the way.

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Lower the back
knee on a big inhale.

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Slowly, gently, there's no rush,

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sweep the fingertips
forward, up and back.

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Good.

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Slowly, interlace the
fingertips behind the head,

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you can extend the thumbs
here to kind of cradle the neck,

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uncurl the back toes,
lift up from the pelvic floor,

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so come out of the posture,

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so you're not sinking in,

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lift up from the 
pelvic floor a bit,

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squeeze the inner thighs,

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and we'll just gonna
lift the chest to the chin

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and then chin to the sky here.

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Feel the head
heavy in your hands.

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Good, inhale in here.

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Exhale, release everything.

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Come back to
your nice low lunge.

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Lift the back leg,
step the right foot back.

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We're gonna tick-tock the 
heels a little left to right.

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Try to keep pressing
into both palms evenly here.

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We're just waking 
things up here.

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You're doing great.

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Alright, come back to center.

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You can keep the
knees lifted or lowered,

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slowly lower all
the way to the belly.

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Here we go, Cobra on an inhale.

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And soften and
release with the exhale.

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Curl the toes under, inhale in,

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draw your navel up to your
spine as you start to exhale,

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press up, power up, Plank Pose.

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Quietly whisper to yourself,
"I am strong."

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See what happens 
if you actually do it.

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I am strong.

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And then send the
hips high and back,

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Downward Facing Dog.

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Good, on your next breath in,
lift the left leg up high.

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Exhale, step it
all the way forward.

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Good, lower your back knee.

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Inhale, send the fingertips 
forward, up and back.

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Bend the elbows,

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interlace the fingertips
opposite bind this time,

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so the opposite thumb,

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sorry we extended the thumbs,

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but still opposite bind.

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You're like, "What?" (chuckles)

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Press into the top 
of your back foot,

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use that to help root you to
lift up from the pelvic floor.

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Open the elbows wide,

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shoulder blades, 
scaps kind of dropping down.

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You got this.

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Lifting up, up, up.
Chest to chin, chin to sky.

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Head is heavy.
We're pressing firmly

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into the ball joint
of that left big toe.

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Lovely, and then
release everything.

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Bring it back down,
lift the right knee,

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step the left foot back.

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Alright, this time we're
gonna shift forward on the toes,

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inhale to look forward,
shift forward.

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You might lower
just halfway now,

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Chaturanga, and lift
up to Upward Facing Dog,

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otherwise you're just
doing Cobra and enjoying that

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as your heart opener here.

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Wherever you are, inhale in.

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Use your exhale to guide it
back to Downward Facing Dog.

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So you can interchange
between Cobra and Up Dog.

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Listen to your body.

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Follow your breath.

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Bend your knees, 
inhale, look forward.

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Exhale, we're gonna take
one step to the middle,

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then another step to the middle

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and then another step to the top

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and another step to the top.

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So you just took four steps,

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if you need to
take more, please do.

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Forward Fold.

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Alright, here come
the airplane arms.

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Inhale, lift halfway.

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Find that length
through the neck,

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hug the low ribs in.

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And exhale, release.

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Great, walk the feet together,
if they're not here

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and here we go, bend the knees,

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send the hips back, keep
the knees bent generously

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as you send your
fingertips forward

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and sit back into a Chair.

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Lift the toes
ground through the feet,

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so your
fingertips don't have to go

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all the way up towards the sky,

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in fact, you can send
them out in diagonal,

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kind of beyond the
crown of the head.

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Thumbs facing up, pinkies down.

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Imagine you're holding
a big beach ball here.

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Sink a little lower,
you got this.

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Draw your navel in and up.

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Good, then press
through the feet.

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Inhale, reach for the sky.

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Capture something up
and overhead and exhale,

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bring the palms together,
back down to your heart.

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Good. Inhale, 
full cycle of breath here.

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Exhale to release the fingertips,
Mountain Pose.

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Good, inhale, reach to the sky.

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Exhale, wiggle the
fingertips this time

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as you float it down.

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Inhale, halfway
airplane arms, just play.

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Exhale, soften and fold.

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Good, inhale,
step both feet back,

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Plank Pose, exhale,
listen carefully,

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Downward Facing Dog,
hips up high.

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Good, inhale, lift the
right foot all the way up.

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Exhale, send it forward.

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High lunge here, squeeze
the inner thighs to the midline.

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Inhale, scoop the fingertips 
forward, up and back.

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Reaching up high,

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dropping the shoulders down,
strong legs here.

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Inhale, carve a line
with your nose to look up.

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As you exhale,
pivot on the back foot,

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open it up to the left
Warrior II, lift the chest.

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Good, inhale, Peaceful Warrior,

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just like we did in
our previous practice.

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And this time exhale, cartwheel,

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all the way down to your lunge

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and right into your twist,

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pivoting on the back foot.

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Inhale, send the right
fingertips up high, good.

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Exhale, bring it back down.

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Here we go, stepping
the right foot back.

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Chaturanga to Upward
Facing Dog or Cobra.

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Inhale to open your heart,

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and use your exhale
to make your way back,

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Downward Facing Dog.

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Take a deep breath in
and a long breath out.

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Then when you're ready,

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inhale, lift the
left leg up high.

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Exhale, step it all the way up.

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Squeeze the inner
thighs towards the midline,

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so we're finding that
lift up from the pelvic floor,

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finding that stability
before you scoop the fingertips

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forward on a breath in.

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And then all the
way up towards the sky.

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Strong high lunge here,
you got this.

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Squeezing the inner
thighs towards the midline,

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so you feel that lift
up from the pelvic floor.

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Beautiful.

00:12:23.340 --> 00:12:26.600
Lifting the chest,
lifting the chin.

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Take a deep breath in.

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And then exhale, 
open it, Warrior II,

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to the right this time.

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Head over heart,
heart over pelvis.

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Bending that front knee.

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Good, inhale, left fingertips,
reach all the way up,

00:12:42.010 --> 00:12:44.550
lengthen and then back,
Peaceful Warrior,

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front knee stays bent.

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And then enjoy this
move as you cartwheel,

00:12:48.370 --> 00:12:51.100
leading with the left
fingertips all the way down,

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right hand comes to follow,

00:12:52.880 --> 00:12:55.550
big twist as you bring
the right hand to the ground,

00:12:55.550 --> 00:12:57.170
left fingertips
up towards the sky.

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Back heel is lifted, inhale.
Reach, reach, reach.

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And exhale, left hand all
the way back down to the earth.

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Step the left foot back,
Plank Pose or Half Plank.

00:13:08.120 --> 00:13:09.610
Find a vinyasa here,

00:13:09.610 --> 00:13:11.550
a little flow
that works for you.

00:13:11.550 --> 00:13:14.900
Using the inhale
to open the chest.

00:13:14.900 --> 00:13:17.910
And then the exhale 
to feel your way

00:13:17.910 --> 00:13:21.570
back down and through to 
Downward Facing Dog.

00:13:21.570 --> 00:13:24.710
You got this.
When you get to your Down Dog,

00:13:24.710 --> 00:13:27.560
try not to think too
hard here and get ahead,

00:13:27.560 --> 00:13:29.810
just stay in the present moment,
use your breath,

00:13:29.810 --> 00:13:31.383
inhaling in deeply.

00:13:33.060 --> 00:13:35.657
Then maybe letting out
a nice cleansing breath.

00:13:38.710 --> 00:13:41.093
Good, inhale, 
lift the right leg up high.

00:13:42.170 --> 00:13:44.055
Exhale, step it forward.

00:13:45.230 --> 00:13:48.670
Inhale, reach for the sky,
same thing, high lunge.

00:13:48.670 --> 00:13:50.480
Exhale, Warrior II.

00:13:51.620 --> 00:13:53.920
Inhale, send the right
fingertips up and back,

00:13:53.920 --> 00:13:55.654
Peaceful Warrior.

00:13:55.654 --> 00:13:58.250
Exhale, cartwheel it 
all the way forward,

00:13:58.250 --> 00:14:00.160
find your twist.

00:14:00.160 --> 00:14:01.870
Inhale, reach for the sky,

00:14:01.870 --> 00:14:04.800
right fingertips
wiggle and reach.

00:14:04.800 --> 00:14:06.330
Exhale, bring them down.

00:14:06.330 --> 00:14:09.170
This time option to
keep the right leg lifted

00:14:09.170 --> 00:14:10.430
in your vinyasa.

00:14:10.430 --> 00:14:13.363
So inhale, exhale, lower.

00:14:15.420 --> 00:14:17.523
Inhale for Cobra or Up Dog.

00:14:18.810 --> 00:14:20.810
And exhale to
Downward Facing Dog,

00:14:20.810 --> 00:14:24.183
you're doing great.
Stay present, do your best.

00:14:25.610 --> 00:14:28.551
When you're ready, inhale,
lift the left leg of up high.

00:14:29.380 --> 00:14:31.233
Exhale, send it forward.

00:14:32.300 --> 00:14:34.566
Strong legs, connect it center.

00:14:34.566 --> 00:14:38.081
Inhale, we rise up, high lunge.

00:14:38.081 --> 00:14:41.700
Exhale, open up to 
the right, Warrior II.

00:14:41.700 --> 00:14:44.280
Good, inhale, left fingertips 
reach up and back,

00:14:44.280 --> 00:14:46.118
Peaceful Warrior.

00:14:46.118 --> 00:14:49.300
And exhale, cartwheel it 
all the way forward.

00:14:49.300 --> 00:14:50.790
Pivot on the back foot,

00:14:50.790 --> 00:14:52.830
inhale, left knee squeezes in

00:14:52.830 --> 00:14:56.370
as we reach the left
fingertips up high, wiggle.

00:14:56.370 --> 00:14:58.500
Breathe in, breathe out,

00:14:58.500 --> 00:15:00.140
it comes back all the way down.

00:15:00.140 --> 00:15:02.020
Maybe we keep the
left foot lifted here

00:15:02.020 --> 00:15:05.770
for this little flow.
Nice and easy.

00:15:05.770 --> 00:15:08.612
Inhale, open the chest.

00:15:08.612 --> 00:15:10.350
Exhale to soften and release.

00:15:10.350 --> 00:15:14.483
Check it out, this time
inhale up to all fours.

00:15:15.510 --> 00:15:17.680
And exhale, Child's Pose.

00:15:17.680 --> 00:15:20.460
Knees together or wide,
your choice.

00:15:20.460 --> 00:15:23.360
Take three breaths here,
you got this.

00:15:23.360 --> 00:15:25.313
Enjoy, close your eyes.

00:15:26.220 --> 00:15:28.188
Soften through the jaw.

00:15:30.360 --> 00:15:32.563
Stay present in this moment.

00:15:33.470 --> 00:15:35.374
Try not to get ahead.

00:15:47.400 --> 00:15:50.080
Alright, press into the palms,

00:15:50.080 --> 00:15:52.023
slowly, lift back up.

00:15:52.950 --> 00:15:55.830
We're gonna walk
the knees into center,

00:15:55.830 --> 00:15:58.020
cross one ankle over the other,

00:15:58.020 --> 00:16:00.897
and you're gonna
come through to a seat.

00:16:04.930 --> 00:16:07.280
So you can sit up on a
blanket if you like here

00:16:08.550 --> 00:16:09.980
and you can face any direction,

00:16:09.980 --> 00:16:12.870
but if you wanna
orient to the video,

00:16:12.870 --> 00:16:16.113
so you can see me for
this next little ditty,

00:16:17.640 --> 00:16:18.843
please do.

00:16:21.200 --> 00:16:23.940
So head over heart,
heart over pelvis.

00:16:23.940 --> 00:16:25.840
If you find that
you're collapsed here,

00:16:25.840 --> 00:16:28.990
it might be a good idea to go
ahead and sit up on something,

00:16:28.990 --> 00:16:31.513
just to help find some length,

00:16:33.020 --> 00:16:34.804
help you sit up nice and tall.

00:16:36.200 --> 00:16:39.770
Alright, fingertips 
come to the earth.

00:16:39.770 --> 00:16:40.603
And we're gonna inhale,

00:16:40.603 --> 00:16:44.023
send the fingertips halfway,
palm face down.

00:16:45.330 --> 00:16:49.873
Exhale with energy, bring the
palms together at your heart.

00:16:51.540 --> 00:16:55.050
Then drop the chin to the
chest as you retain the breath,

00:16:55.050 --> 00:16:56.300
palms reach behind,

00:16:56.300 --> 00:16:58.890
feel free to peek
at me if this is new.

00:16:58.890 --> 00:17:02.740
And then inhale, reach the
fingertips all the way up.

00:17:02.740 --> 00:17:04.230
And then exhale,

00:17:04.230 --> 00:17:06.520
press as if you're
pressing some clouds

00:17:06.520 --> 00:17:08.733
or something down, down,
down with energy.

00:17:09.870 --> 00:17:12.610
So trying to kind
of share that Flow

00:17:12.610 --> 00:17:14.640
isn't always a style of yoga,

00:17:14.640 --> 00:17:17.220
it's falling into this

00:17:17.220 --> 00:17:21.493
beautiful, loving, trusting,

00:17:23.060 --> 00:17:26.630
almost romantic
relationship with your breath.

00:17:26.630 --> 00:17:31.080
And that can be with
any sort of movement,

00:17:31.080 --> 00:17:32.270
whether it's subtle body

00:17:32.270 --> 00:17:36.433
or big, you know,
gross body, big gestures.

00:17:37.680 --> 00:17:39.960
So let's play here,
fingertips on the ground,

00:17:39.960 --> 00:17:42.400
and if you've done this
little sequence with me before,

00:17:42.400 --> 00:17:46.400
see if you can like
romance it a little.

00:17:46.400 --> 00:17:47.620
Whatever that means to you.

00:17:47.620 --> 00:17:49.060
Okay, here we go.

00:17:49.060 --> 00:17:51.283
So lift up through the sternum.

00:17:52.560 --> 00:17:54.330
If you're familiar
with Ujjayi Breath,

00:17:54.330 --> 00:17:55.410
you might use it here,

00:17:55.410 --> 00:17:57.160
or if you're not
familiar with Ujjayi Breath,

00:17:57.160 --> 00:17:59.920
you can check
out a video on that,

00:17:59.920 --> 00:18:01.720
on Yoga With Adriene channel,

00:18:01.720 --> 00:18:05.370
but you can also just
create an audible breath,

00:18:05.370 --> 00:18:07.410
something that
you can hear kind of,

00:18:07.410 --> 00:18:09.253
and let it be
your soundtrack, okay.

00:18:10.480 --> 00:18:14.783
Inhale, send the fingertips
out in line with the shoulders.

00:18:15.650 --> 00:18:16.812
Full breath.

00:18:17.630 --> 00:18:20.070
Exhale slowly,
press the palms together,

00:18:20.070 --> 00:18:21.460
listen to the
sound of your breath,

00:18:21.460 --> 00:18:24.470
slow, slow, slow, empty,
empty, empty, empty.

00:18:24.470 --> 00:18:26.150
Good, chin to chest,

00:18:26.150 --> 00:18:28.134
reach behind, inhale,

00:18:28.134 --> 00:18:31.419
fingertips float up, 
breathe in.

00:18:33.900 --> 00:18:36.590
Exhale, slow and steady,
really milk it

00:18:36.590 --> 00:18:39.572
as you float the
fingertips down.

00:18:43.430 --> 00:18:46.480
If you feel like you have
this little flow already,

00:18:46.480 --> 00:18:47.313
close your eyes,

00:18:47.313 --> 00:18:49.830
if you still wanna keep
eyes open, or soft gaze,

00:18:49.830 --> 00:18:52.134
follow me, here we go, inhale.

00:18:54.240 --> 00:18:56.775
Wrists in line with
the shoulders, exhale.

00:18:58.360 --> 00:19:00.097
Palms together at the heart.

00:19:01.170 --> 00:19:05.002
Chin to chest, reach behind,
inhale, lift up.

00:19:09.030 --> 00:19:11.154
Exhale, float it down.

00:19:16.360 --> 00:19:18.505
Again, inhale, halfway lift.

00:19:21.930 --> 00:19:24.013
Exhale, hands to heart.

00:19:27.020 --> 00:19:30.069
Chin to chest,
reach behind, inhale.

00:19:34.000 --> 00:19:35.843
And exhale, float it down.

00:19:38.200 --> 00:19:41.400
So we're gonna do two
more without me talking.

00:19:41.400 --> 00:19:43.217
Here we go.

00:20:24.120 --> 00:20:27.163
When you get to the
bottom pause, be still.

00:20:29.520 --> 00:20:32.449
Allow your breath
to move you gently.

00:20:44.020 --> 00:20:44.853
Beautiful.

00:20:44.853 --> 00:20:46.570
Then open your eyes
if you haven't already

00:20:46.570 --> 00:20:48.863
and we're gonna come
forward onto all fours.

00:20:51.270 --> 00:20:52.490
Curl the toes under,

00:20:52.490 --> 00:20:55.602
send the hips up high
and back, deep breath in.

00:20:57.370 --> 00:20:59.686
Nice audible exhale out.

00:21:02.370 --> 00:21:03.760
Now, let's go
again with the breath.

00:21:03.760 --> 00:21:05.824
Inhale, lift the
right leg up high.

00:21:08.820 --> 00:21:10.957
Exhale, step it forward.

00:21:13.360 --> 00:21:16.092
With that audible breath,
inhale, high lunge.

00:21:18.480 --> 00:21:21.018
Exhale, open, Warrior II.

00:21:23.040 --> 00:21:24.940
Good, inhale,
reach it up and back,

00:21:24.940 --> 00:21:26.943
front knee stays bent,
Peaceful Warrior.

00:21:29.670 --> 00:21:33.469
Exhale, cartwheel it all the
way back down to your lunge.

00:21:35.410 --> 00:21:37.070
Inhale, follow the breath,

00:21:37.070 --> 00:21:39.013
right fingertips
reach up, big twist.

00:21:41.230 --> 00:21:43.497
Exhale, float it
down with the breath.

00:21:45.110 --> 00:21:46.040
Beautiful.

00:21:46.040 --> 00:21:48.770
From here, step it right
back to Downward Facing Dog.

00:21:48.770 --> 00:21:50.391
Take a deep breath in.

00:21:52.000 --> 00:21:53.328
Empty it out.

00:21:55.260 --> 00:21:57.129
Left leg lifts up, inhale.

00:21:58.880 --> 00:22:00.579
Exhale, step it forward.

00:22:02.480 --> 00:22:05.415
High lunge, inhale
with the breath, rise up.

00:22:07.900 --> 00:22:09.876
Exhale, Warrior II.

00:22:11.960 --> 00:22:14.530
Good, inhale, Peaceful
Warrior with the breath.

00:22:16.450 --> 00:22:19.590
Exhale, cartwheel it
all the way back down.

00:22:21.660 --> 00:22:23.410
The breath fuels the movement,

00:22:23.410 --> 00:22:25.653
inhale, left
fingertips reach up.

00:22:27.930 --> 00:22:29.914
And exhale back down.

00:22:31.760 --> 00:22:34.622
Back to Downward
Facing Dog, deep breath in.

00:22:36.370 --> 00:22:39.140
And exhale slowly,
lower the knees,

00:22:39.140 --> 00:22:40.700
this time cross the ankles,

00:22:40.700 --> 00:22:44.340
but do the one that
feels less comfortable,

00:22:44.340 --> 00:22:47.170
so the weird cross.

00:22:47.170 --> 00:22:50.760
Woo, and then that should
leave you in a cross-legged seat

00:22:50.760 --> 00:22:54.083
that's not your
normal dominant front leg.

00:22:54.950 --> 00:22:56.210
Dominant front leg,
whatever that means,

00:22:56.210 --> 00:22:57.860
but not, you know,
it feels kind of wonky,

00:22:57.860 --> 00:23:01.412
just notice if you feel

00:23:02.439 --> 00:23:04.770
good about this
or a little weird about this.

00:23:04.770 --> 00:23:09.510
It's all part of our
practice here, our exploration.

00:23:09.510 --> 00:23:11.940
We're gonna take the
left hand to the right knee,

00:23:11.940 --> 00:23:15.000
right fingertips behind,
just gentle twist here.

00:23:15.000 --> 00:23:16.236
Breathe in.

00:23:18.270 --> 00:23:19.546
Breathe out.

00:23:20.757 --> 00:23:21.890
And then do the other side,

00:23:21.890 --> 00:23:24.454
inhale, sit up nice
and tall, breathe in.

00:23:26.270 --> 00:23:27.586
Breathe out.

00:23:29.880 --> 00:23:33.593
Beautiful. From here, 
we're gonna uncross the legs,

00:23:35.600 --> 00:23:37.470
send the fingertips forward,

00:23:37.470 --> 00:23:39.630
start at the tailbone,
start to tuck the tailbone

00:23:39.630 --> 00:23:42.820
and slowly, slowly,
slowly roll down.

00:23:42.820 --> 00:23:44.760
So if you have a moment

00:23:44.760 --> 00:23:46.370
where you just kind
of crash on your back,

00:23:46.370 --> 00:23:48.340
just know that you
got to start somewhere,

00:23:48.340 --> 00:23:49.890
we're building strength,

00:23:49.890 --> 00:23:53.880
really fierce, strong,
beautiful strength

00:23:53.880 --> 00:23:55.920
in our core
throughout this practice,

00:23:55.920 --> 00:23:58.910
so just be patient with yourself,
give yourself grace.

00:23:58.910 --> 00:24:00.680
Okay, when you
come onto your back,

00:24:00.680 --> 00:24:03.890
interlace your
fingertips behind the head

00:24:05.060 --> 00:24:07.080
and we'll lift the knees up,

00:24:07.080 --> 00:24:10.200
so we're in a little Tabletop 
Position but on our backs.

00:24:10.200 --> 00:24:12.790
Inhale in, exhale,
lift the head to the neck,

00:24:12.790 --> 00:24:14.700
the shoulders up.

00:24:14.700 --> 00:24:17.570
Alright, from here, we're
gonna straighten both legs,

00:24:17.570 --> 00:24:20.170
so one is it a diagonal
and one is straight up,

00:24:20.170 --> 00:24:22.960
if the knees are 
bent generously, all good,

00:24:22.960 --> 00:24:24.860
you don't have to
have super straight legs,

00:24:24.860 --> 00:24:26.180
but it's just the intention,

00:24:26.180 --> 00:24:28.420
the energy as you
point through the toes.

00:24:28.420 --> 00:24:30.160
Alright, keep the
head and neck lifted,

00:24:30.160 --> 00:24:33.500
we're just gonna
switch here and switch.

00:24:33.500 --> 00:24:35.710
Switch and switch.

00:24:35.710 --> 00:24:40.180
Elbow stay wide, 
head is heavy in the hands.

00:24:40.180 --> 00:24:44.860
Feel that connection
through your abdominal wall.

00:24:44.860 --> 00:24:46.700
Alright, now we're
gonna turn the toes in,

00:24:46.700 --> 00:24:51.700
but keep this like gentle
scissor of the legs going.

00:24:52.060 --> 00:24:54.730
So internal rotation,
good, good, good,

00:24:54.730 --> 00:24:57.223
and external
rotation now, turn them out.

00:24:58.880 --> 00:25:01.000
You're here for three,

00:25:01.000 --> 00:25:02.680
you're here for two,

00:25:02.680 --> 00:25:04.923
now back to parallel for three,

00:25:06.000 --> 00:25:09.260
two, and release.

00:25:09.260 --> 00:25:12.570
Bring the feet together,
open the knees wide,

00:25:12.570 --> 00:25:14.760
bring the hands to your belly.

00:25:14.760 --> 00:25:18.110
Close your eyes, inhale,
breathe into your belly,

00:25:18.110 --> 00:25:21.240
feel the breath literally
move your hands, right?

00:25:21.240 --> 00:25:24.760
This rise as you inhale

00:25:24.760 --> 00:25:27.223
and this fall, as you exhale.

00:25:28.310 --> 00:25:30.380
Feel free to kind
of exaggerate it,

00:25:30.380 --> 00:25:32.170
if this is new for you,

00:25:32.170 --> 00:25:35.123
just to get a sense of
feeling of this kind of,

00:25:36.073 --> 00:25:38.420
what I like to call,
the kid's balloon breath,

00:25:38.420 --> 00:25:40.520
but I think it
works for all of us.

00:25:40.520 --> 00:25:42.860
For the kid in all of us.

00:25:42.860 --> 00:25:44.900
So feel free to
really exaggerate it,

00:25:44.900 --> 00:25:47.733
feel that rise and fall
just to get in the habit.

00:25:48.820 --> 00:25:51.850
Alright, we'll start to
get a little quiet here,

00:25:51.850 --> 00:25:53.323
close your eyes.

00:25:54.410 --> 00:25:59.760
Breathe. Send some good 
(laughs) awareness to your hips

00:25:59.760 --> 00:26:01.920
that are probably
speaking to you,

00:26:01.920 --> 00:26:03.914
whispering to you right now.

00:26:11.060 --> 00:26:13.650
So for me, Flow is not

00:26:15.030 --> 00:26:17.224
a style of yoga

00:26:19.600 --> 00:26:22.524
a flavor, I mean sure it is.

00:26:22.524 --> 00:26:24.943
For me, it's

00:26:29.380 --> 00:26:33.032
about alignment.
It's about knowing

00:26:34.620 --> 00:26:36.720
what you are allowing

00:26:36.720 --> 00:26:40.250
to guide you and control you,

00:26:40.250 --> 00:26:43.100
and what you're inviting

00:26:45.020 --> 00:26:47.803
to be a leader,

00:26:49.370 --> 00:26:51.059
a guide in your life.

00:26:52.960 --> 00:26:56.030
So when we think about
where movement comes from

00:26:56.030 --> 00:26:58.360
and where our actions come from,

00:26:58.360 --> 00:26:59.790
we really need
to take a step back

00:26:59.790 --> 00:27:03.757
and think about
our values, (laughs)

00:27:03.757 --> 00:27:08.820
and what is
really guiding the way,

00:27:08.820 --> 00:27:11.120
so this is a really
a great opportunity

00:27:12.220 --> 00:27:14.253
through our daily practice

00:27:15.950 --> 00:27:17.908
to come back to the breath.

00:27:22.340 --> 00:27:25.640
And discover or
rediscover just how meaningful

00:27:25.640 --> 00:27:28.079
that relationship can be.

00:27:33.990 --> 00:27:35.890
Gently, take your fingertips

00:27:35.890 --> 00:27:37.780
and bring them to the
outer edges of your legs

00:27:37.780 --> 00:27:41.263
and just guide the
knees back together.

00:27:42.340 --> 00:27:44.830
Then walk the feet
as wide as your yoga mat,

00:27:44.830 --> 00:27:48.136
and allow the knees to
fall in towards each other.

00:27:51.250 --> 00:27:54.100
And then, send both
knees over to the right,

00:27:54.100 --> 00:27:57.090
cross the right ankle over
the top of the left thigh,

00:27:57.090 --> 00:27:58.405
breathe in.

00:28:00.110 --> 00:28:02.339
And sigh, breathe out.

00:28:02.960 --> 00:28:06.190
And then bring it
over to the left.

00:28:06.190 --> 00:28:09.810
Cross the left ankle over
the top of the right thigh,

00:28:09.810 --> 00:28:11.193
and breathe in.

00:28:13.336 --> 00:28:15.508
And sigh it out, breathe out.

00:28:16.820 --> 00:28:18.080
Awesome.

00:28:18.080 --> 00:28:20.930
And then we'll
extend both legs long,

00:28:20.930 --> 00:28:24.730
and you can rest here for
a bit longer in Shavasana,

00:28:24.730 --> 00:28:29.460
or you can sit up
for a nice little

00:28:29.460 --> 00:28:32.540
meditation, even if it's quick.

00:28:32.540 --> 00:28:34.700
But I will be
signing off here for now,

00:28:34.700 --> 00:28:36.750
sending you all my
love and gratitude.

00:28:36.750 --> 00:28:40.360
Thank you so much for
showing up for practice today.

00:28:40.360 --> 00:28:44.520
I will see you tomorrow for
Day 5, always a fun day.

00:28:44.520 --> 00:28:46.810
So 'til then, take good care.

00:28:46.810 --> 00:28:48.800
Let's bring the palms together,

00:28:48.800 --> 00:28:50.900
thumbs up towards the third eye,

00:28:50.900 --> 00:28:52.343
inhale in deeply.

00:28:54.250 --> 00:28:56.350
And exhale.

00:28:56.350 --> 00:28:57.582
Namaste.

00:29:00.057 --> 00:29:04.329
(soft upbeat music)