WEBVTT

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- Hi, everyone.
Welcome back to Move.

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It is Day 24, process.

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Hmm.

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Hop into something comfy,
and let's get started.

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(soft upbeat music)

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Alright, go ahead and
come into a comfortable seat.

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I will meet you there.

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So will Benji.

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And let's bring the
palms together to start,

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and start to move them around,

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creating a little friction,

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a little heat as you
sit up nice and tall.

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Allow your shoulders to relax.

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Whatever you're coming
to practice with today,

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it's all good.

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The important thing
is that you are here.

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So whatever your energy is like,

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I am here for it.

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I got your back,

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and really
today's swift practice

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kind of highlights how
this time is valuable,

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no matter how
you're coming to it,

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how you're showing up.

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It is an opportunity 
to create space,

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carve out the time to
allow for processing.

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So you may 
intellectually, like, go,

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"Oh yes, processing mode.
There's so much to process,

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"especially after
the last couple years."

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Or maybe, you know,
things have been bubbling up

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that you're tending to.

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Healing, growth,

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and just taking some
time to allow for processing.

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Moving your body,

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moving your mindset,

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connecting to your breath.

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Okay. On that note, 
inhale in deeply.

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Exhale, allow the hands to
just slowly come together

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as you close your eyes
and we find stillness.

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You might feel a
little vibration,

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a little energy in the palms.

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Let that inspire
you to be present here.

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Just keep an ear
to the ground today.

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Remember all the
beautiful invitations

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that we've shared thus far.

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Inhale in deeply.

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As you exhale, gently bow 
your head to your heart.

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Take your time.

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And inhale in again here,

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feeling that nice stretch
in the back of the neck.

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Draw your shoulders down.

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And then on your
next breath cycle,

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begin to let the eyelashes open.

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Lift the head, 
allow the hands to rest gently

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on the knees or the thighs.

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Just take some soft, easy
stretches here in the neck.

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One ear over one shoulder,
then the other.

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Maybe circles with the nose.

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So I'm going to be
offering a few more invitations.

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You get to really kind of
find the cueing yourself,

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following your breath.

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We'll learn some
new vocabulary too.

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Okay, let that go.

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Let's come
forward onto all fours.

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Drop the belly as
you open the chest.

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Breathe in.

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Press away from your yoga mat.
Get long in the spine.

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And then exhale, 
round through, chin to chest.

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Navel draws up, 
press into your foundation.

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Get long in the spine.

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And inhale, drop the belly.

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Open your heart.
Breathe in.

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Exhale, round the spine.

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Chin to chest.

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Good, inhale to
Tabletop Position.

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Curl the toes under.

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Exhale, lift the knees.

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Let them hover, Hovering Table.

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Upper arm bones
are rotating out.

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The muscles of your
abdominal wall are engaged.

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So the front body
muscles are lifting.

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They're engaged.
Low belly drawing in and up.

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Good, you're here for three.

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Lift the right foot,
on two, lower it.

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Lift the left foot on one.

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Beautiful, Downward Facing Dog.

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Walk the hands out,
send the hips up high.

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Bend your knees.

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If you have on a
baggy shirt like me,

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you get the bonus of
coming into a little cave here,

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but everyone can come into
a little imaginary cave here,

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to process, to breathe,
to move the body.

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Nowhere to go.

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Nothing that you have
to do or succeed, achieve.

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Just being
present with the breath.

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Inhale, lift the
right leg up high.

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Exhale, shift forward.

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Step your right
leg all the way up.

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Inhale, open up 
through the chest.

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Roll your shoulders.

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Remember that undulation
of the spine from yesterday.

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Then exhale, 
lower the back knee,

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pull the right hip crease back.

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Press into the top
of your back foot.

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Flex your right
toes towards your face.

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Inhale to look forward.

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Exhale, shift it through.

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Come back to
your nice low lunge.

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Curl the back toes under,
lift the back knee.

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As you inhale, lift your center,

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reach the right
fingertips for the sky.

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Big twist.

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Good, then exhale,
right hand comes down.

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Step the right toes back,

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option to keep the
right toes lifted here

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as you lower all
the way to the belly.

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Inhale nice and easy.
Slow, steady, baby Cobra.

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Lift up and then exhale,
soft and easy.

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Lower down with control.

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Curl the toes under, inhale in.

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As you exhale,
press up, power up.

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Don't think.
Quietly whisper, "I am strong."

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And after you
whisper that affirmation,

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"I am strong," send the 
hips up high and back,

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Downward Facing Dog.

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Deep breath in.

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Long breath out.

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Inhale, lift the
left leg up high.

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Exhale, shift it forward.

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Keep the back knee
lifted here to start.

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Loop the shoulders.

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Inhale, look forward.

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Nice.

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Slow and steady,
lower the back knee.

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Pull the left hip crease back.

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Press into the
top of your back foot

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to lift here in the hips.

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Find a little lift
through the pelvic floor.

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Peek at me if you need to.

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So here I am collapsed.

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I'm uncurling the toes,

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and I'm pressing away from
the mat to find that lift.

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Flex the left
toes towards the face.

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Inhale, look forward.

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Exhale, roll through 
the left foot.

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Lift the back knee,
right hand to earth.

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Inhale, left fingertips 
to sky as you lift,

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coming into your twist.

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Good, then exhale,
left hand to the earth.

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Step the left toes back, 
Plank Pose.

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Keep the left
leg lifted, option.

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As you exhale, 
slowly lower down to the belly.

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Inhale, we rise up, Cobra.

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Exhale with control.

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Take a second here to
come to your elbows a

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and take a look at the screen.

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Look at Benji.

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This is so cute.
This is silly.

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Alright, draw your hands
in line with your rib cage.

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Press up to all fours.

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Curl the toes under,

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and peel the hip
creases up high.

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Downward Facing Dog.

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Once you're there,
take a deep breath in.

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And exhale, let it all go.

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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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Then bend the knees again.

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Allow the weight
of the head to relax,

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Standing Forward Fold.

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Press into all four
corners of the feet evenly.

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And then when you're ready,
slow and steady bend the knees,

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drop the hips and
we'll slowly roll up to stand.

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Take your time.

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Feel the power in
the legs as you roll up

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as if you were trying
to tear your yoga mat

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right down the middle.

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Kneecaps lift a little,
quads engage.

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We're drawing energy up
from the arches of the feet

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through the inseam.

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Then continue to lift
up through your chest

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as you breathe in.

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Relax down the shoulder blades

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as you breathe out.

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Inhale, lengthen through 
the crown of the head.

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Exhale, fingertips draw 
down to the earth.

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Good, on your next
breath in, spread the fingers.

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Inhale, reach for the sky.

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Exhale, slow and steady
Forward Fold all the way down.

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Inhale, halfway lift,
find length in your spine.

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Exhale, soften and fold.

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Relax the weight of the head.

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Fingertips to the mat.

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We're gonna step
the left foot back.

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Step the left foot back.

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Inhale, we rise up,
fingertips reach up, high lunge.

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Exhale, open up to
the left, Warrior II.

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Inhale,
straighten the front leg,

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right fingertips reach back.

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And we straighten the front leg,

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pressing into all four
corners of the right foot.

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Good, inhale, lift your chin.

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Exhale, cartwheel it 
all the way down

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and right into your twist.

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Follow your breath.

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Inhale, right
fingertips reach up.

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Exhale, right hand comes down.

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We step it back, maybe keeping
the right foot lifted here.

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As we squeeze the elbows in,

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lower all the way
to the belly for Cobra

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or halfway Chaturanga to Up Dog.

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Use an inhale to
lift your heart.

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Use an exhale to
make your way back.

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Everyone inhale in here.

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Exhale, press up to Plank.

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Quietly whisper to yourself,
"I am strong."

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And you are, 
hips up high and back,

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Downward Facing Dog.

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Beautiful.

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Inhale, step the
left foot all the way up.

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Back heel stays lifted.

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We inhale, sweep the fingertips 
forward, up and back,

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high lunge.

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Good, exhale.

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Open up to the right, 
Warrior II,

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pull the pinkies back.

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Good, inhale,
straighten the front leg.

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Reach the left fingertips back.

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Really press into all four
corners of that left foot.

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And that travels
up through the leg.

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Good, inhale, lift the chin.

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Exhale, cartwheel it 
all the way down.

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Find your breath,
find your twist.

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Inhale, reach up.

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And exhale, 
left hand to the earth.

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Find a little flow here,
a little vinyasa.

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Belly to Cobra, or Chaturanga 
to Upward Facing Dog.

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Let's meet in
Downward Facing Dog.

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Bend the knees, 
inhale, look forward.

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

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Inhale lifts you up halfway.

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Exhale to soften and fold.

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Find your breath, stay calm.

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Root to rise here.

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Spread the fingertips, 
inhale, reach for the sky.

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Big breath, big stretch.

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And exhale, fingertips float 
down gently to your sides,

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Mountain Pose.

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Close your eyes
or soften your gaze.

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Notice how you feel.

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Observe your breath.

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Draw the hands
together at the heart.

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Shift your weight
to your left foot.

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Inhale, lift your right knee.

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Nice and easy, slow and steady,

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we're gonna work to
kick the right foot back.

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If this is much too
much we're, you know,

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focusing on the process here,

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so don't worry
about hitting the shape.

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So, modifying is amazing.

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You can keep the
right toes on the ground

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and just drag them out,

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or otherwise they're lifted.

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And then, from center,

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from center, we're gonna
slowly bring it right back

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the way we came,
Standing One-Legged Tadasana.

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So, take a second, 
and then when you're ready,

00:12:08.230 --> 00:12:09.260
let's collect ourselves.

00:12:09.260 --> 00:12:10.770
Palms come together.

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Right knee lifts.

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We're spreading awareness
through all four corners

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of the left feet.

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So lots of mindfulness there.

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Hugging into the midline.

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Slow and steady, 
we begin to kick it back.

00:12:24.090 --> 00:12:26.490
Once you reach the full
expression here with the toes

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on the ground or lifted,

00:12:28.220 --> 00:12:31.030
then we'll slowly
start to reel it in.

00:12:31.030 --> 00:12:32.480
Just like a fishing line.

00:12:33.140 --> 00:12:34.728
And then take it back.

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Make sure you're breathing.

00:12:40.501 --> 00:12:41.891
And bring it in.

00:12:42.830 --> 00:12:46.208
And there's nothing
like a balancing pose,

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let alone a
little balancing flow,

00:12:49.847 --> 00:12:54.063
to remind you that
it's all about the process.

00:12:56.370 --> 00:12:58.220
So, if you fall or
if you're stumbling

00:12:58.220 --> 00:13:01.100
or just can't find it today,
you're in the process,

00:13:01.100 --> 00:13:02.313
which is great.

00:13:03.910 --> 00:13:06.323
If you feel pretty
stable here today,

00:13:07.510 --> 00:13:10.040
keep expanding your awareness.

00:13:10.040 --> 00:13:13.350
What muscles of
center are engaged

00:13:13.350 --> 00:13:15.920
and working efficiently for you?

00:13:15.920 --> 00:13:18.670
Can you keep the chest open?

00:13:18.670 --> 00:13:21.853
Shoulder blades,
back body muscles active.

00:13:23.410 --> 00:13:25.670
The next time
your knee is lifted,

00:13:25.670 --> 00:13:27.920
even if you fell out
of it and you gave up,

00:13:27.920 --> 00:13:29.940
you're like, 
"Okay, I'm in the process."

00:13:29.940 --> 00:13:32.510
Let's come back
to knee lifted here,

00:13:32.510 --> 00:13:34.980
and we're gonna try
crossing the right ankle

00:13:34.980 --> 00:13:35.850
over the left.

00:13:35.850 --> 00:13:38.681
If this is not awesome
for you, then you will do

00:13:38.681 --> 00:13:41.579
IT band stretch
crossing right ankle

00:13:41.579 --> 00:13:43.830
over the left ankle down here,

00:13:43.830 --> 00:13:45.733
and then coming
into a Forward Fold.

00:13:46.820 --> 00:13:47.890
So that's an option.

00:13:47.890 --> 00:13:50.550
Otherwise we're here in
a standing figure four.

00:13:50.550 --> 00:13:52.080
We'll send the fingertips out,

00:13:52.080 --> 00:13:54.550
and we're gonna bend
the left knee slightly

00:13:54.550 --> 00:13:57.350
as we allow the
fingertips to drop down.

00:13:57.350 --> 00:14:01.020
This is of course
bringing lots of awareness

00:14:01.020 --> 00:14:02.010
to the right hip.

00:14:02.010 --> 00:14:04.080
If you can take the
fingertips all the way down

00:14:04.080 --> 00:14:07.123
to the floor or
to blocks, you can.

00:14:08.440 --> 00:14:12.890
And there's even a world
where one day we bring the palms

00:14:12.890 --> 00:14:16.115
to the earth and maybe work
on a little arm balance here.

00:14:19.200 --> 00:14:21.390
That's not
necessarily the end goal.

00:14:21.390 --> 00:14:24.450
It's just a reminder
that we're in process,

00:14:24.450 --> 00:14:26.108
always processing.

00:14:28.050 --> 00:14:30.900
Alright, whether you
are in the criss-cross ankle

00:14:30.900 --> 00:14:32.291
or the figure four,

00:14:32.291 --> 00:14:34.750
let's come all the way back
up to lifting the right knee,

00:14:34.750 --> 00:14:35.970
squeezing and lifting,

00:14:35.970 --> 00:14:39.090
engaging the muscles of
the core for three, two.

00:14:39.090 --> 00:14:41.990
Whew, put it down
with control on the one.

00:14:41.990 --> 00:14:44.840
Inhale, reach for the sky.
Quick rinse.

00:14:44.840 --> 00:14:47.770
Exhale, wiggle the fingertips,
Forward Fold.

00:14:47.770 --> 00:14:50.150
Inhale, halfway lift.

00:14:50.150 --> 00:14:52.310
Exhale, soften and fold.

00:14:52.310 --> 00:14:55.490
Bend the knees, root to rise.
Inhale, reach for the sky.

00:14:55.490 --> 00:14:58.060
Exhale, hands come
together at the heart,

00:14:58.060 --> 00:14:59.260
and we'll switch.

00:14:59.260 --> 00:15:01.740
So shifting the weight to
the right foot, strong focus,

00:15:01.740 --> 00:15:03.043
lift the left knee.

00:15:04.060 --> 00:15:06.930
This may be
where you're at today,

00:15:06.930 --> 00:15:09.440
kind of working on
Standing One-Legged Tadasana.

00:15:09.440 --> 00:15:10.500
Maybe you didn't
even know there was

00:15:10.500 --> 00:15:13.043
a standing one-legged 
Mountain Pose.

00:15:14.290 --> 00:15:16.670
So you can just
work on the pose.

00:15:16.670 --> 00:15:19.790
If you're ready to find a
little flow, take your time.

00:15:19.790 --> 00:15:21.210
Use your tools,

00:15:21.210 --> 00:15:24.460
all the vocabulary that
we've learned thus far,

00:15:24.460 --> 00:15:27.320
the alignment, the action.

00:15:27.320 --> 00:15:30.052
Then of course the breath,
to guide you.

00:15:35.130 --> 00:15:39.252
Finding that stability 
from the core work.

00:15:40.810 --> 00:15:43.040
Bringing that softness in.

00:15:44.660 --> 00:15:46.120
That ease

00:15:48.083 --> 00:15:49.920
to meet it,

00:15:51.580 --> 00:15:53.049
to marry it,

00:15:55.150 --> 00:15:57.678
to make passionate love.
Just kidding, okay.

00:16:06.900 --> 00:16:08.233
Stay with it.

00:16:12.410 --> 00:16:15.053
And the next time
your left knee is lifted,

00:16:17.520 --> 00:16:19.060
lift the chest.

00:16:19.060 --> 00:16:21.500
Maybe cross the 
left ankle over the right,

00:16:21.500 --> 00:16:24.240
or put the left foot 
on the ground.

00:16:24.240 --> 00:16:26.270
Cross it over the right ankle.

00:16:26.270 --> 00:16:28.530
We're here in a Forward Fold.

00:16:28.530 --> 00:16:30.010
Breathing deep,

00:16:30.010 --> 00:16:33.050
or we start to slowly 
keep the chest open,

00:16:33.050 --> 00:16:34.920
left toes nice and active

00:16:34.920 --> 00:16:37.430
as you reach your
fingertips forward,

00:16:37.430 --> 00:16:38.990
and start to melt down.

00:16:38.990 --> 00:16:41.010
And just notice
where you're at today.

00:16:41.010 --> 00:16:45.290
Very, very helpful 
to use the blocks

00:16:45.290 --> 00:16:47.813
in either one of these shapes.

00:16:52.220 --> 00:16:54.773
And if you are struggling,

00:16:56.170 --> 00:16:59.323
remember the breath comes first.

00:17:00.650 --> 00:17:03.030
Be kind, be soft with yourself.

00:17:03.030 --> 00:17:04.237
Be gentle.

00:17:12.425 --> 00:17:16.670
And then slowly root to
rise here, coming back out.

00:17:16.670 --> 00:17:19.960
Let's all lift the left
knee up towards the heart

00:17:19.960 --> 00:17:22.690
for three, Standing
One-Legged Tadasana.

00:17:22.690 --> 00:17:24.528
Come on, now, two.

00:17:24.528 --> 00:17:26.763
And one, lower it 
down with control.

00:17:27.630 --> 00:17:28.463
Beautiful.

00:17:28.463 --> 00:17:31.011
Inhale, reach for
the sky, shake it out.

00:17:31.011 --> 00:17:34.890
And then exhale, 
slow and steady, Forward Fold.

00:17:34.890 --> 00:17:37.480
Great, plant the palms,
step the right foot,

00:17:37.480 --> 00:17:38.880
then the left foot.

00:17:38.880 --> 00:17:41.150
You can take a vinyasa
here or you can skip it,

00:17:41.150 --> 00:17:43.340
take it straight to
Downward Facing Dog.

00:17:43.340 --> 00:17:45.623
Your choice, 
this is our final dog.

00:17:47.000 --> 00:17:48.313
That's where we'll meet.

00:17:49.230 --> 00:17:51.110
Final dog of today,
I should say.

00:17:51.110 --> 00:17:52.370
Take a deep breath in.

00:17:52.370 --> 00:17:55.450
And on an exhale, 
slow descend of the knees down.

00:17:55.450 --> 00:17:57.820
So don't just crash
down and get there.

00:17:57.820 --> 00:17:59.510
Mindful movement.

00:17:59.510 --> 00:18:01.110
How you move matters here.

00:18:01.110 --> 00:18:04.480
Ah, it's like a
beautiful descend.

00:18:04.480 --> 00:18:06.560
Send the legs to one side.

00:18:06.560 --> 00:18:07.658
Any side.

00:18:08.330 --> 00:18:11.457
And come through
to lie on our backs.

00:18:16.450 --> 00:18:20.659
If you are feeling like
a twist or a Happy Baby,

00:18:20.659 --> 00:18:23.290
maybe hugging the
knees into the chest,

00:18:23.290 --> 00:18:26.630
anything at all here, go ahead
and take that movement now.

00:18:26.630 --> 00:18:29.720
Otherwise, meet me in Shavasana,

00:18:29.720 --> 00:18:33.670
the more traditional shape

00:18:33.670 --> 00:18:36.750
with the arms resting
gently at your sides,

00:18:36.750 --> 00:18:39.700
the heels a little bit
wider than hip width apart,

00:18:39.700 --> 00:18:41.633
toes soft, fingertips soft,

00:18:42.730 --> 00:18:45.823
chin tucked slightly so
the neck is nice and long.

00:18:48.850 --> 00:18:49.910
Inhale in deeply.

00:18:49.910 --> 00:18:52.820
As you exhale, 
relax the weight of your body

00:18:52.820 --> 00:18:56.116
completely into the earth,
and close your eyes.

00:18:58.800 --> 00:19:00.090
Let go.

00:19:02.170 --> 00:19:03.517
Relax.

00:19:05.970 --> 00:19:09.039
Take a moment here
to rest everything.

00:19:15.220 --> 00:19:20.601
Allowing, simply allowing
time for processing mode.

00:19:22.640 --> 00:19:24.001
Honoring that.

00:19:25.900 --> 00:19:27.709
And celebrating that.

00:19:38.567 --> 00:19:42.090
Then slowly draw your
hands somewhere on your body,

00:19:42.090 --> 00:19:45.010
your heart, your belly,
tops of the thighs.

00:19:45.010 --> 00:19:47.713
Feel the warmth of
your own hands here.

00:19:50.130 --> 00:19:52.330
Just a couple more
quiet moments here,

00:19:52.330 --> 00:19:55.760
allowing for this
time and space

00:19:58.410 --> 00:20:01.960
for your mind,
your brain, your body

00:20:01.960 --> 00:20:03.236
and your spirit

00:20:04.490 --> 00:20:05.992
to feel

00:20:07.566 --> 00:20:09.620
nourished, connected,

00:20:09.620 --> 00:20:11.970
like you took
some time out to allow

00:20:11.970 --> 00:20:16.203
for whatever needed
to happen, to happen.

00:20:21.870 --> 00:20:24.439
Relax your shoulders.
Surrender.

00:20:32.770 --> 00:20:35.869
And when you're ready,
gently begin to wiggle the toes.

00:20:38.780 --> 00:20:40.100
Take a deep breath in.

00:20:40.100 --> 00:20:43.800
As you exhale, begin to
move the fingers, the hands,

00:20:43.800 --> 00:20:48.577
rotate the wrists,
rotate the ankles.

00:20:50.140 --> 00:20:52.610
Start to move the
arms and the legs.

00:20:52.610 --> 00:20:53.690
And when you're ready,

00:20:53.690 --> 00:20:55.730
bring one knee up, 
then the other.

00:20:55.730 --> 00:20:57.970
Allow the knees
to fall together.

00:21:00.740 --> 00:21:04.078
And then palms come together,
thumbs up to third eye.

00:21:07.540 --> 00:21:12.200
I, honestly, I honor you

00:21:12.200 --> 00:21:15.330
and respect you so
much for showing up here.

00:21:15.330 --> 00:21:16.930
It's why I show up too,

00:21:16.930 --> 00:21:20.273
and each time I show up,
I receive a new gift,

00:21:21.230 --> 00:21:23.740
but a big gift that
I'm starting to recognize

00:21:23.740 --> 00:21:26.670
is how meaningful it
is just to have this time

00:21:26.670 --> 00:21:29.740
as individuals
and as a collective

00:21:29.740 --> 00:21:34.060
to process everything
that we are living through,

00:21:34.060 --> 00:21:37.296
individually and together.

00:21:39.871 --> 00:21:42.053
Whew, deep breath in again.

00:21:43.250 --> 00:21:45.019
Exhale out through the mouth.

00:21:46.230 --> 00:21:48.160
Life is good.

00:21:48.160 --> 00:21:50.435
Love you guys.
Can't wait to see you tomorrow.

00:21:50.435 --> 00:21:51.792
Namaste.

00:21:54.246 --> 00:21:58.206
(soft upbeat music)