WEBVTT

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- Hello, everyone.

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Welcome to Move,
Your 30 Day Yoga Journey.

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It's Day 9,

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and we are so 
happy to have you

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for this curious practice.

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Hop in to something
comfy and let's get started.

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(soft upbeat music)

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Alrighty.

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Hello and welcome.

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We're gonna begin
today in Child's Pose.

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So come on down to the ground.

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Let's take the
knees nice and wide.

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Send the hips back.

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If Child's Pose is not your jam,

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you can start in a nice,
comfortable seat of your choice

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or lying down on your back.

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As you're ready, 
let's take a deep conscious,

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beautiful, curious
breath in. (chuckles)

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And as you exhale, 
close your eyes and land here.

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We've already begun.

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Swift practice to
check in with the body,

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the mind,

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and the heart.

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So rest of your heart here as
you gently deepen your breath.

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Today's session,
reminding us to stay curious,

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to listen

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with a curious ear.

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Pay attention.

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The practice that
inspires us to explore

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and investigate
and ask questions.

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All of that in
one swift practice.

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Why, yes, 
that's the beauty of yoga.

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Inhale, let's rise up.

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We'll walk the knees
underneath the hips here.

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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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Nice and slow.

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Inhale, opening up
through front body.

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Exhale, rounding, opening
up through the back body.

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One more time.

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And then inhale nice,
neutral spine.

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Press into the
top of your left foot,

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press into both palms evenly,

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and we're spreading the
fingertips nice and wide here.

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We're just gonna lift the
right foot up, right knee up.

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Try to keep the hips level.

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So it's okay, if they're
not exactly in the same plane,

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but you wanna work to
kind of create that sensation

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that they are.

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So pull up through the
left hip crease a bit.

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Good, then flex your right foot.

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We're just gonna pulse here,
little baby pulses.

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So really flex the foot, maybe
even spread the right toes.

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Now draw your low belly in.

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Hug your low ribs
up to your back body.

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Keep the neck nice and
long like we've been doing.

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And you're here
for three, pulsing,

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two and one.

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Then take your right knee
all the way over to the right.

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Keep it lifted.

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We're in like a
hydrant here, hydrant pose.

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You get the image?

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And we're here 
for three, two, one.

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Then you're gonna
close and then open.

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Close and open.

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Then spine is nice and long.

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So you're keeping
all the yogic principles,

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the Dunda, 
the stick or the staff

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that is from the
crown of the head

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to the tip of the tailbone here.

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We're finding
that connection to center,

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navel drawing in and up.
We call this Uddiyana Bandha.

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There's a bit of awareness
in the pelvic floor here,

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so we're not just
swinging our leg around

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but it's really
coming from the midline.

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And then slowly lower it down.

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Reset.

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Take a break if you need to.

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You can
interlace the fingertips,

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move the wrists around here,

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or maybe turning
the wrists around here,

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finding gentle circles.

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And then when you're ready,
we'll take it to the other side.

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So strong base to start.

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Then we lift the
left foot up, left knee.

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Flex the left foot and just
little pulses, nice and easy.

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So feeling that connection

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in the hamstring,

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the glute.

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We're not collapsing
into the shoulders here.

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So I'm working pretty hard to
press away from the yoga mat,

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drawing my navel up,

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neck nice and long.

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Baby pulses here, nice and slow.

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Keep it really small.

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You're doin' great.

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Maybe a little soft
bend in the elbows here,

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pressing into the fingertips,

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softening through
the skin of the face.

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Getting curious
about your breath

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and how your relationship
to your breath changes

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as we move through each day.

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Day 9, feeling fine.

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Okay, open it up.

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Left knee opens to the left.

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Pause here. Engage.

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Press into both palms evenly.

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Amazing, amazing.
Breathe in.

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Breathe out and then
slowly lower and lift.

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Lower and lift.

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You got it.

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Waking up the muscles.

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Working to create

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as best we can.
A conscious

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whole body experience.

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We'll do two more and
see if we can really connect

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to the low abdominals 
on these last two.

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Great, and then release.

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Awesome.

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From here, curl the toes under,

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send the hips up high,
Downward Facing Dog,

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take a deep breath in.

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And a long breath out.

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Good, bend the knees,
one and then the other.

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Take pressure out of the wrist

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by really pressing
into the fingerprints,

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pressing into the knuckles,

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engaging between the
index finger and thumb,

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the outer edge of the hand.

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You got this.

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Beautiful.

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Okay, come into
stillness for just a moment.

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Maybe turning the
toes in just a hair.

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Upper arm bones
externally rotate

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inner thighs kind of 
internally rotates.

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We have this
opposition going on.

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Hmm, something
to be curious about

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in life.

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Bend the knees.
Inhale, look forward.

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Exhale, make your 
way to the top.

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Find maybe a new
way to get there today.

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I did tippy tip toes.

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Classic transition.

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Forward Fold, bend your knees
as generously as you like here.

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Bring the hands to the
backs of the calves or the ankles

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or the heels and bend
the elbows left to right.

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Inhale deeply.

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And exhale completely.

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Not gripping in the toes here.

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Inhale deeply.

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And relaxing the 
head as you breathe out.

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Lovely. Bring the hands 
to the waistline now.

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Ground through all
four corners of the feet

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and slowly rise up strong.

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It's like a superhero
moment here, rising up.

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Opening up through the chest,

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lengthening through
the crown of the head.

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Beautiful. From here, 
we're gonna come to

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the center of the mat and 
we're gonna step nice and wide.

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So really take up space here. 
You are worthy.

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And after you've stepped out,

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we're just gonna turn
the toes in one more time,

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finding that internal rotation.

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Think of an upward lift.

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So there's an energetic
lift that kind of help you

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with your posture
here and stability

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where we move up
through your front body.

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You can even take your
arms up through the front body

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and then down
through the back body.

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So again, we're playing,
getting kind of more curious

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about how we find this
balance between opposition.

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It's not a 
bad (chuckles) practice.

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Okay, when you're ready,

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inhale, send the
fingertips out left to right.

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We've done this before.

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Exhale, palms
together at the heart.

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Good, chin to chest,
reach behind.

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Inhale, reach fingertips
all the way up towards the sky.

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Then exhale,
spread the fingertips

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as you float them
all the way down.

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Twice more like that.
Inhale, halfway.

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Legs are strong.

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Exhale, palms together.

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Chin your chest, reach behind.

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As you send the fingertips up,

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think about pressing into
the outer edges of the feet

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and drawing energy
up from your arches.

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So we're engaging
through the inner thighs.

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Good, and then exhale.
Float it down.

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Last one, just with the sound
of the breath, you got this.

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If you feel lost,
you can breathe with me.

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Beautiful.

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Inhale, halfway.

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This time, we're gonna
turn the right heel in,

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so right toes out,
right heel in.

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Back toes turned in.

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Inhale here.

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Exhale, bend the
front knee, Warrior II.

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Inhale,
straighten the front leg.

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Exhale, Warrior II.

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Amazing. Inhale.

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Exhale, Warrior II, stay here.

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Reach behind,
interlace the fingertips.

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Open up through the chest here.

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Bottom half's in
Warrior II, nice and strong.

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If you're maybe coming out
of the bend in that front knee,

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dig in, get in there.

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Good, inhale in here.

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Exhale to release.

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Now we're gonna
straighten the front leg.

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Send the right fingertips,

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up towards the
sky and send it back,

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a little Reverse Triangle.

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Inhale in deeply here.

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And exhale all the
way back to Warrior II.

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Good, inhale.

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Straighten the front leg.

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Send it back.

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And exhale, Warrior II.

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Inhale, send it back,
strong legs.

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And exhale, Warrior II.

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Beautiful. 
Straighten the front leg.

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Turn those right toes in,
turn the left toes out.

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Inhale, nice wide breath here.

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So think about breathing into
all four sides of your torso.

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Exhale, bend that front knee.

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Warrior II, strong and steady.

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Right inner thigh's engaged.

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Beautiful.
Straighten the front leg.

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Inhale. Exhale, bend.

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Now that you know
what you're doing,

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send your focus way
beyond your left fingertips.

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Inhale to straighten,
exhale to bend.

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Beautiful.
Straighten the front leg.

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Inhale, send the
left fingertips back.

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Reverse Triangle, gorgeous.

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And then exhale, Warrior II.

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Inhale, send it back.

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Press away from the yoga mat.

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It's like reaching away and
then exhale, Warrior II.

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Good, inhale reach.

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Exhale, Warrior II.

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Let's do one more on this side.
Inhale, reach.

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And exhale, Warrior II.

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Beautiful.

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Interlace the fingertips behind.

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Draw the knuckles down,
open up through the chest.

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Sink a little deeper
into that front leg.

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Good, then release, Warrior II.

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Straighten the front leg.

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Now, turn the left toes in,
so both toes are turned in now.

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You can back up on
the mat just a little bit

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because we're
gonna go into a

00:12:17.701 --> 00:12:19.830
standing wide-legged 
Forward Fold.

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So inhale in here. Exhale,
hands to the waistline.

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Loop the shoulders,
lift the chest.

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Use your thumbs here to
remind the pelvis to just find

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that alignment right
underneath the heart space.

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You should feel
the abs turn on here.

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Hip points kind of
shining up towards your chin.

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Good.

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Take a deep breath and grow
a little taller in the spine.

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And then exhale slowly
begin to send it forward.

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Keep pressing into all
four corners of the feet,

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lifting some energy
up through the arches.

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So the feet are engaged
nice strong foundation.

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We might bring the
fingertips to the ground here,

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or we might reach for a block
and bring the hand on a block.

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Maybe the hands come down here

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or in time, maybe the forearms.

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If you're ready,

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you can walk the forms or
the hands back a little bit.

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Maybe bring the crown
of the head to the earth.

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So there's lots of
places to be here.

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Stay present with your breath.

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Remember the breath
always comes first.

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And then slow and steady,
we'll make our way back up.

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So hands come to 
the waistline, strong legs.

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Strong, strong legs lift
you up heart over pelvis,

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head over heart.

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Beautiful. Take a 
deep breath in here

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and then exhale
to release the arms.

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We're just gonna heel-toe,
heel-toe,

00:13:51.340 --> 00:13:54.190
move the feet together,
nice and slow.

00:13:54.190 --> 00:13:56.170
And then zip up
through the legs here.

00:13:56.170 --> 00:13:58.176
Inhale, reach for the sky.

00:13:59.080 --> 00:14:01.240
Exhale, hands to heart.

00:14:01.240 --> 00:14:04.773
Shift your weight to your
left foot, lift the right heel.

00:14:05.780 --> 00:14:08.560
So we're gonna start to
layer on more vocabulary here

00:14:08.560 --> 00:14:11.210
in the coming week.
Stay curious.

00:14:11.210 --> 00:14:13.500
Just observe your breath,

00:14:13.500 --> 00:14:17.190
how it changes as we
start to layer things on.

00:14:17.190 --> 00:14:19.470
We're gonna lift the right knee

00:14:19.470 --> 00:14:22.490
as if it were on a marionette
string lift, and then lower.

00:14:22.490 --> 00:14:24.480
You may not lift
as high as I do,

00:14:24.480 --> 00:14:26.363
you may just lift
just a little bit.

00:14:27.200 --> 00:14:30.190
Okay, and just lift and lower,

00:14:30.190 --> 00:14:31.023
lift and lower,

00:14:31.023 --> 00:14:32.780
and see if you can
engage your center,

00:14:32.780 --> 00:14:34.730
your abdominals here
as you lift and lower.

00:14:34.730 --> 00:14:36.680
So we're not
just lifting the leg

00:14:36.680 --> 00:14:38.508
from the front of the hip there.

00:14:39.550 --> 00:14:41.310
Good and the next
time you were lifted,

00:14:41.310 --> 00:14:42.910
we're gonna take this right foot

00:14:42.910 --> 00:14:45.870
and either bring
it to the inner thigh

00:14:45.870 --> 00:14:49.470
or maybe the calf or
maybe toes on the ground even

00:14:49.470 --> 00:14:54.900
by the ankle coming
into a Tree Pose here.

00:14:57.340 --> 00:15:01.620
So use this helpful image
of this kind of upward lift

00:15:01.620 --> 00:15:02.453
through the front body

00:15:02.453 --> 00:15:05.690
and this downward
kind of grounding energy

00:15:05.690 --> 00:15:09.630
through the back body
to find your balance here,

00:15:09.630 --> 00:15:11.039
your version.

00:15:12.350 --> 00:15:13.950
You can keep the palms together,

00:15:13.950 --> 00:15:15.470
hands on the waist,

00:15:15.470 --> 00:15:17.540
or maybe reach the
fingertips all the way up

00:15:17.540 --> 00:15:18.961
towards the sky.

00:15:20.030 --> 00:15:22.360
If you'd like to
challenge yourself a little bit,

00:15:22.360 --> 00:15:25.588
maybe take your 
gaze all the way up

00:15:25.588 --> 00:15:28.631
or even close your eyes.

00:15:30.560 --> 00:15:32.510
Love to close the eyes and fall,

00:15:32.510 --> 00:15:36.392
it's just such a
beautiful part of the process.

00:15:41.350 --> 00:15:43.030
In fact, everyone just
try closing your eyes.

00:15:43.030 --> 00:15:45.140
If you feel safe,
if feel comfortable,

00:15:45.140 --> 00:15:46.350
just try closing
your eyes for a bit.

00:15:46.350 --> 00:15:49.463
So you fall and just 
kind of get out of that

00:15:51.764 --> 00:15:53.620
habit. I feel like 
a lot of us have

00:15:53.620 --> 00:15:55.860
to kind of nail it. (chuckles)

00:15:55.860 --> 00:15:57.790
Of course, it feels 
good to nail it,

00:15:57.790 --> 00:16:02.010
but it's good to also be curious
about the falling, right?

00:16:02.010 --> 00:16:04.960
So that we're really
present for the tumbles

00:16:04.960 --> 00:16:06.173
and the falls as well.

00:16:07.010 --> 00:16:08.450
Alright, let's
switch to the other side.

00:16:08.450 --> 00:16:11.754
If you haven't already,
come back to standing.

00:16:11.754 --> 00:16:13.893
Hands come together.

00:16:16.150 --> 00:16:17.964
And we'll lift the left knee up.

00:16:17.964 --> 00:16:19.822
And then lower.

00:16:19.822 --> 00:16:22.890
Lift it up and lower.

00:16:22.890 --> 00:16:25.660
Lift it up and lower.

00:16:25.660 --> 00:16:26.493
Lift it up,

00:16:26.493 --> 00:16:29.348
this time, finding your
Tree pose on the other side.

00:16:31.810 --> 00:16:34.194
Hugging everything 
into the midline.

00:16:35.920 --> 00:16:39.980
Again, foot can be on the ankle
with the toes on the ground.

00:16:39.980 --> 00:16:44.300
This is a great place to
maybe utilize piece of furniture

00:16:44.300 --> 00:16:47.435
or the wall for a
little stability.

00:16:50.570 --> 00:16:53.830
Right side of the
body's really hugging in

00:16:53.830 --> 00:16:55.530
to meet the left
side of the body.

00:16:57.410 --> 00:17:01.010
Lifting up through the front,
grounding through the back.

00:17:01.010 --> 00:17:04.119
Maybe reaching the arms all
the way up towards the sky.

00:17:05.410 --> 00:17:08.334
Maybe sending your gaze up high.

00:17:11.920 --> 00:17:12.753
Beautiful.

00:17:12.753 --> 00:17:17.400
And then let's do
some fall practice.

00:17:17.400 --> 00:17:19.470
So getting curious of the fall,

00:17:19.470 --> 00:17:21.190
closing your eyes.

00:17:34.610 --> 00:17:37.170
And then letting it all go.

00:17:37.170 --> 00:17:39.820
Bring the feet
back down to the earth.

00:17:39.820 --> 00:17:41.750
We'll walk back to the
front edge of the mat.

00:17:41.750 --> 00:17:43.533
Inhale, sweep the arms up.

00:17:44.620 --> 00:17:46.080
Listen carefully,
bend the knees.

00:17:46.080 --> 00:17:47.958
Exhale, toss the hands back.

00:17:48.840 --> 00:17:49.940
Breathe out.

00:17:49.940 --> 00:17:51.450
Inhale, sweep your arms up.

00:17:52.310 --> 00:17:54.582
Bend the knees, exhale,
toss something back.

00:17:55.140 --> 00:17:56.835
Keep it going.
Inhale, reach up.

00:17:57.820 --> 00:17:59.609
Cleansing breath
as you send it back.

00:18:00.283 --> 00:18:01.477
Inhale, reach up.

00:18:02.360 --> 00:18:03.950
Exhale, cleansing breath.

00:18:03.950 --> 00:18:05.110
Last one, go for it.

00:18:05.110 --> 00:18:06.750
Inhale, reach up.

00:18:06.750 --> 00:18:10.970
Get curious, exhale, toss it
back and release everything,

00:18:10.970 --> 00:18:12.585
nice Forward Fold.

00:18:13.400 --> 00:18:14.233
Good.

00:18:14.233 --> 00:18:17.720
From here, bring fingertips
or palms to the ground.

00:18:17.720 --> 00:18:20.380
Your choice. Bend your knees 
as generously as you need.

00:18:20.380 --> 00:18:23.033
We're gonna walk the
hands to one side, any side,

00:18:23.930 --> 00:18:26.150
breathe in, breathe out,

00:18:26.150 --> 00:18:29.150
and then walk the fingertips
or the hands to the other side.

00:18:30.070 --> 00:18:32.440
Breathe in, breathe out.

00:18:32.440 --> 00:18:35.790
Then walk the hands back
to center, nice and easy.

00:18:35.790 --> 00:18:37.103
Check it out, you're gonna

00:18:37.103 --> 00:18:39.500
walk the feet as 
wide as your mat,

00:18:39.500 --> 00:18:40.750
toes are gonna spill off.

00:18:40.750 --> 00:18:43.960
And then we're gonna
slowly drop down into a squat.

00:18:43.960 --> 00:18:45.710
If this is not
available for you,

00:18:45.710 --> 00:18:49.510
just come to all force
and then come to a seat.

00:18:49.510 --> 00:18:51.640
Otherwise, we're
moving through this squat.

00:18:51.640 --> 00:18:53.440
Heels can lift if they need to,

00:18:53.440 --> 00:18:55.150
otherwise keep them down.

00:18:55.150 --> 00:18:58.030
Then we take one hand
behind then the other

00:18:58.030 --> 00:18:59.400
and we come to a seat.

00:18:59.400 --> 00:19:03.510
Good, shift your weight
back to extend the legs forward.

00:19:03.510 --> 00:19:05.812
Now inhale, reach up.

00:19:06.880 --> 00:19:10.410
Exhale, Forward Fold.

00:19:10.410 --> 00:19:12.710
Seated Forward Fold.
Bend your knees generously,

00:19:12.710 --> 00:19:14.471
close your eyes.

00:19:14.471 --> 00:19:16.836
Breathe into your back body.

00:19:19.270 --> 00:19:23.290
So in the coming
days you might feel,

00:19:23.290 --> 00:19:25.430
or you might've already
felt like not showing up

00:19:25.430 --> 00:19:26.827
for practice.

00:19:28.120 --> 00:19:31.161
Remember your commitment.

00:19:32.670 --> 00:19:34.656
Let's see what happens.

00:19:36.410 --> 00:19:37.991
Carve out the time.

00:19:39.102 --> 00:19:43.180
You can read the texts
that accompanies these videos

00:19:43.180 --> 00:19:45.058
for some inspiration

00:19:46.087 --> 00:19:48.760
to help you gain more curiosity

00:19:48.760 --> 00:19:51.910
about the science of yoga

00:19:53.280 --> 00:19:57.008
and just to support
you in exploring your why.

00:19:58.260 --> 00:20:02.500
You are getting stronger,
more flexible, more resilient.

00:20:02.500 --> 00:20:04.274
Slowly, roll up.

00:20:05.350 --> 00:20:08.520
This opportunity to fall
in Tree pose is so beautiful.

00:20:08.520 --> 00:20:13.210
Just like the opportunity
to kind of fall back in love

00:20:13.210 --> 00:20:16.440
with yourself through
the exploration of movement

00:20:16.440 --> 00:20:17.273
and breath.

00:20:17.273 --> 00:20:21.400
So go ahead and
come on to the ground.

00:20:21.400 --> 00:20:23.310
You can also come into
a seated meditation here.

00:20:23.310 --> 00:20:24.839
Come on to your back.

00:20:27.320 --> 00:20:28.880
Maybe bring the knees in,

00:20:28.880 --> 00:20:32.760
rest the hands gently on
your legs or your belly.

00:20:32.760 --> 00:20:33.890
Close your eyes.

00:20:33.890 --> 00:20:36.270
We're gonna seal this practice
with a couple of breaths.

00:20:36.270 --> 00:20:38.602
So inhale in through the nose.

00:20:40.100 --> 00:20:41.923
And out through the mouth.

00:20:43.430 --> 00:20:45.204
In through the nose.

00:20:46.800 --> 00:20:48.244
Out through the mouth.

00:20:49.200 --> 00:20:51.475
One last time, 
in through the nose.

00:20:53.060 --> 00:20:54.662
And out through the mouth.

00:20:56.440 --> 00:20:58.196
Now just breathe easy.

00:21:00.060 --> 00:21:04.300
So if you have to zip after
this session, that's great.

00:21:04.300 --> 00:21:08.880
If you can find some soft,
easy movement here

00:21:08.880 --> 00:21:10.180
that feels good,

00:21:10.180 --> 00:21:15.150
I'd like to invite you
to just follow that thread.

00:21:15.150 --> 00:21:17.730
Follow that yarn,
that curiosity,

00:21:17.730 --> 00:21:21.480
if there's anything you'd
like to do in your body here

00:21:21.480 --> 00:21:23.363
before you step off the mat,

00:21:24.650 --> 00:21:26.165
take the time,

00:21:27.670 --> 00:21:30.047
listen and stay curious.

00:21:34.332 --> 00:21:37.675
I look forward to seeing
you tomorrow for Day 10.

00:21:38.950 --> 00:21:41.130
'Til then, let's bring 
the palms together,

00:21:41.130 --> 00:21:43.017
thumbs up to third eye.

00:21:44.270 --> 00:21:45.630
Inhale in.

00:21:47.446 --> 00:21:51.820
And exhale with the
invitation to whisper,

00:21:51.820 --> 00:21:53.031
"Namaste."

00:21:55.364 --> 00:21:59.459
(soft upbeat music)