WEBVTT

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- What's up everyone?
Welcome to Yoga With Adriene.

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I'm Adriene
and this is Benji

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and today we have a 
fiery practice for courage

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so hop into
something comfy

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and let's get started.

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(light music)

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Okey doke my friends,
let's begin in

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a nice comfortable
seat of your choice.

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We're just gonna take a
quick second to tune in.

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Sit up nice and tall.

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Draw your hands together

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in a Prayer Position 
right at your heart

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and just right away go ahead

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and bow your head
down to your hands.

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You start to feel a nice
stretch in the back of the neck.

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Take a deep breath
in and as you exhale,

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relax your shoulders down.

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Close your eyes, continue
to gently deepen your breath.

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We're just gonna
jump right in, right?

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The courage to show up, that's
where it starts and here we are.

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So thank you for
showing up here today,

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for sharing your practice
with me and with Benji.

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Take a moment here to set
a little intention if that

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feels right for you today.

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Seeing if you can
elongate your inhalations.

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Maybe extend your exhalations.

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And then we'll take a
deep breath in together.

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Here we go, inhale.

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And use your exhale
to relax your shoulders and

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slowly lift your head back up.

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You can open your eyes.

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And here we go, we're gonna draw
just some small gentle circles

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with a nose one way.

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And then the other.

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Might notice some
sound effects here.

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Just move nice and easy 
one way and then the other.

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Bye, Benji, peace.

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And then bring
it back to center.

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We're gonna squeeze the
shoulders up to the ears,

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take a deep breath in.

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And on an exhale drop 'em down.

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Again, squeeze and lift, 
big inhale.

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And exhale, drop 'em down.

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One more time,
big squeeze, big breath.

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And exhale to drop it down.

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Awesome. We're gonna come
forward now on to all fours.

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Spread your
fingertips wide right away,

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finding a strong
hand-to-earth connection.

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Tabletop Position.

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On an inhale, drop the belly,
open the chest.

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Really feel the muscles of
the abdominal wall stretch here.

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So pause here, breathe.

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Claw through the fingertips.

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And then on your next exhale,
follow the breath as you round

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through the spine,
chin to chest,

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take a couple
breaths here in Cat Pose.

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Just feeling the back
of the neck get long.

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We're pressing
into the fingerprints.

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We're pressing into
the tops of the feet.

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And now flowing with the breath,

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inhale drop the belly,
open the chest, look forward.

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Exhale, rounding through
chin to chest, navel draws up.

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Inhale, drop the belly, 
open the heart.

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Let your heart energy just
shine forward, forward, forward.

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And then exhale,
round through,

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opposite direction,
navel draws up.

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One more time with the
sound of your breath.

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Then inhale to
neutral Tabletop Position.

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Nice long, beautiful neck
here, so we're not collapsing.

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We'll curl the toes
under and when you're ready,

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peel it up to
Downward Facing Dog.

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If you're wearing a
baggy shirt like me,

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you might come into your own
private little love cave here.

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Bend the knees.
Find what feels good.

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Nice, and then
we'll take baby steps,

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baby steps all the way
to the top of the mat.

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I'll meet you in a Forward Fold,

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feet hip-width apart
at the top of the mat.

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Just take a couple breaths here.

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The longer, the better (laughs).

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See if you can
extend your inhalation

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and extend that exhale.
The longer the better there.

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On your next inhale come 
up to a flat back position

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so palms on the shins or thighs.

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Inhale to find length all
the way through the crown.

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And then exhale
to soften and fold.

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Bend your knees generously,

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really feel that
weight in your heels.

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Tuck the chin and then take
your time as you roll it all the

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way up to Mountain Pose.

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Stack your head
over your heart here.

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Your heart over your pelvis.

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Try to find this upward
current of energy lifting you up

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through your front body and

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then this downward 
current of energy,

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kind of, grounding you 
through your back body.

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Finding your balance in between
those two opposing forces,

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this lift and this fall.

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Mountain Pose.

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Take a deep breath in here.

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Exhale to spread
your awareness through

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all four corners of your feet.

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On your next inhale, go ahead
and spread the fingertips.

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Reach the hands all the
way up towards the sky.

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And then exhale, palms are gonna
kiss together and we're gonna

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slice it right
down the midline here.

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All the way down back
to that Forward Fold.

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Good, inhale, halfway lift here.

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Find length through
crown of the head.

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Exhale, Uttanasana,
Forward Fold.

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Awesome, ground through 
the feet. Root to rise here.

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We're gonna inhale,
reach all the way back up.

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And then exhale
palms come together

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and melt down
right to your heart.

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Good, nice cleansing
breath here.

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Inhale in through the nose.

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Exhale out through the mouth.

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Good, inhale, fingertips go 
down to come up.

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Reach for the sky.

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Exhale, palms kiss together
and we go all the way down.

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Good, inhale, halfway lift.

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Find length from crown to tail.

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So really reaching.

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And then exhale, 
fold everything down.

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Good. Here we go,
fingertips kiss the mat.

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I'm gonna step just the right
foot back, just the right foot.

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Now squeeze the inner
thighs to the midline.

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Strong legs here, you got this.

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You can lower the back
knee here if you like.

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Inhale, reach the
fingertips forward, up and back.

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Big breath, big stretch.
Welcoming some heat.

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And then exhale,
plant the palms.

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Step the left toes back,
Plank Pose.

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Pause here. Lower the 
knees here if you like.

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Lifting up through the upper
back body so your shoulder

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blades are moving left to right
spreading and you feel this

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doming effect in
the upper back body.

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Now, lower belly 
draws in and up.

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We hung the low ribs in, in, in.

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We're here for three, 
two and then on the one

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send the hips up high and back,
Downward Facing Dog.

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Awesome work.

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Bend the knees here, inhale in.

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And then exhale out
through the mouth.

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Find stillness.

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Good, baby steps to
the top of the mat.

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Take your time.
Take your time.

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Here we go, inhale, halfway
lift, find length in the neck.

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Exhale to soften
and fold it back in.

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Awesome,
fingertips kiss the mat.

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We're gonna step
the left toes back.

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Keep that back knee lifted.

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Always the option to lower it,

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but maybe you
start with the lift.

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Squeezing the inner thighs
to the midline, here we go.

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Inhale, scoop the
fingertips forward, up and back.

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So we're at a high lunge here or
nice low lung, breathing deep.

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Waking up the body.

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Lift your heart up towards
the sky, take a deep breath in.

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Exhale, slow and steady
back down to your lunge.

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Plant the palms, step the
right toes back, Plank Pose.

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Okay, spread the fingertips.

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Send your gaze down.

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Reach the heels back,
crown forward.

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Have courage, dear one.
Here we go. Inhale in.

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Exhale, just gonna turn on
the outer edge of the left foot,

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inner arch of the right foot.
So a little twist in the belly.

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Good, back to center.

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And then over to the right.

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Good, back to center
take a deep breath in.

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Exhale, hips up high and back,
Downward Facing Dog.

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Awesome, pedal it out.

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Inhale in and then exhale,
find stillness.

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Good, inhale, bend
the knees, look forward.

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Exhale, make your
way to the top.

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Good, from here inhale,
halfway lift, your version.

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Find length in the neck.

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Exhale to soften and fold.

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Bend the knees, reach the
fingertips toward the sky,

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big inhale here as you
reach all the way up.

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And then exhale, hands to heart.

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Inhale in through the nostrils.

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Exhale out through the mouth.

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Lift your sternum up
to your thumbs here.

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Another deep breath in.

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Inhale in through the nose.

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And exhale out
through the mouth.

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Inhale, fingertips
go down to come up.

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We scoop them all the
way up towards the sky.

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Exhale, palms kiss together
and we go all the way down,

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Forward Fold.

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Good, inhale,
halfway lift, find length.

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Try to find something new
each time we come to this shape.

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Good and then exhale,
soften and fold.

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Bend the knees, plant the palms,

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step one foot back then
the other, Plank Pose.

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Here we go, tick-tock to
the left so you're gonna move

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to the left nice and easy.

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Press into both
palms evenly here.

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And then all the way to
center and take it to the right.

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And then keep it going,
to the left.

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And to the right.

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Gaze straight down.

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Turning on those obliques.

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Here we go to the left.
Breathing.

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Through center to the right.

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One more time to the
left and to the right.

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Awesome work.
Come back to center.

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You can lower on
to the knees here

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if you like,
squeeze the elbows in.

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Here we go,
shift forward on the toes

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and lower all
the way to your belly.

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Inhale, press into the
tops of the feet, Baby Cobra.

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We rise up, open the heart.
Look forward.

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Exhale, soften and release.
Awesome work.

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Curl the toes under, inhale in.

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Exhale, press up, power up,
Plank Pose or Half Plank,

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you got this.

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Now gaze straight down and
whisper quietly to yourself,

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"I am strong."

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Downward Facing Dog, hips
up high and back, great work.

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On your next inhale,
lift the right leg up high.

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Exhale, step the
right foot all the way up.

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We're gonna pivot on the back
foot and you're gonna roll up,

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roll up to Warrior I.

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Front knee is bent.

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When you're ready, reach the
fingertips towards the sky.

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So strong legs here.

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Big inhale as you lift
your heart, your chest up.

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Exhale, Warrior II as
you open up to the left,

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back toes turn in.

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Good, inhale, Peaceful Warrior,

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reach the right fingertips
forward, up and back.

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Front knee stays bent.

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Beautiful and now
here we go, big move.

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Follow your breath is
you cartwheel all the way

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back to your nice low lunge.

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Plant the palms,
step the right toes back.

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Inhale, look forward, 
shift forward.

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Exhale all the way to the belly.

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Inhale, lift up, Cobra.

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Exhale to soften and release.

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Inhale in here as you
curl the toes under.

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Exhale, press up,
power up, Plank Pose.

00:12:17.969 --> 00:12:21.030
Quietly whisper to yourself,
"I am strong."

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Downward Facing Dog.

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Inhale in.

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Exhale out through the mouth.

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Good, inhale, lift
the left leg up high.

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Exhale shift it forward,
step it up.

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Take your time.

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Pivot on the back foot.

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Roll it up, so front knee's bent
and I like the roll up 'cause

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you can really
ground through the feet.

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Rise up strong.

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Beautiful, then inhale,
scoop the arms up, Warrior I.

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Beautiful.
Lift your chest.

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Open up, Warrior II.

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Breathe out, strong and steady,
back toes are turned in.

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Good, inhale,
keep the front knee bent.

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Left fingertips reach
forward, up and back.

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Nice long neck.
Inhale, inhale, inhale.

00:13:05.350 --> 00:13:08.009
And then exhale. Here we go,
big cartwheel all the way down.

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Take your time.
Take up space.

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Here we go, plant the palms.

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Step the left toes back.

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Back to the tick-tock,
here we go.

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To the left, nice and easy.

00:13:16.889 --> 00:13:19.439
And to the right.

00:13:19.439 --> 00:13:21.609
And over to the left.

00:13:21.609 --> 00:13:24.080
And to the right.

00:13:24.080 --> 00:13:26.781
And to the left.

00:13:26.781 --> 00:13:30.360
And to the right getting
strong in our abdominals.

00:13:30.360 --> 00:13:31.830
To the left.

00:13:31.830 --> 00:13:33.040
And to the right.

00:13:33.040 --> 00:13:34.390
Have courage.
You got this.

00:13:34.390 --> 00:13:35.750
Over to the left.

00:13:35.750 --> 00:13:38.320
And last time to the right.
You got it.

00:13:38.320 --> 00:13:39.790
And then all the
way through a vinyasa.

00:13:39.790 --> 00:13:43.430
Either belly to Cobra or
Chaturanga to Upward Facing Dog.

00:13:43.430 --> 00:13:45.529
Move with your breath.

00:13:45.529 --> 00:13:47.490
Meet me in Downward Facing Dog.

00:13:47.490 --> 00:13:51.350
Feel free to take a
little break if you need to.

00:13:53.725 --> 00:13:55.761
We'll meet in Downward Dog.

00:13:57.859 --> 00:14:00.879
Slow down your breath.

00:14:00.879 --> 00:14:04.349
Claw through the fingertips.
Take pressure out of the wrist.

00:14:04.349 --> 00:14:06.450
Inhale, bend the knees,

00:14:06.450 --> 00:14:08.720
carve a line with the nose,
look forward.

00:14:08.720 --> 00:14:11.690
Exhale, make your
way to the top.

00:14:11.690 --> 00:14:13.779
Inhale, halfway lift.

00:14:13.779 --> 00:14:16.520
Nice flat back position here.

00:14:16.520 --> 00:14:19.700
And exhale to soften and fold.

00:14:19.700 --> 00:14:21.480
Good, inhale, root to rise.

00:14:21.480 --> 00:14:22.720
Reach for the sky.

00:14:22.720 --> 00:14:24.339
Big breath, big stretch.

00:14:24.339 --> 00:14:27.310
Lift your heart and then
exhale capture that magic.

00:14:27.310 --> 00:14:29.740
Bring it all the way back down.

00:14:29.740 --> 00:14:31.210
Palms together at heart center.

00:14:31.210 --> 00:14:33.981
Close your eyes here,
inhale in deeply.

00:14:35.009 --> 00:14:38.185
And exhale, nice cleansing
breath out through the mouth.

00:14:39.352 --> 00:14:42.180
One more just like that.
Big inhale.

00:14:43.121 --> 00:14:46.749
And exhale out
through the mouth.

00:14:48.436 --> 00:14:51.756
Awesome, inhale, lift your
sternum to your thumbs.

00:14:53.450 --> 00:14:56.011
On an exhale,
relax your shoulders down.

00:14:57.589 --> 00:14:59.390
Inhale in again.

00:14:59.390 --> 00:15:03.490
Exhale, gaze forward, bend
your knees, send your hips back.

00:15:03.490 --> 00:15:06.690
Sternum still reaching
towards those thumbs.

00:15:06.690 --> 00:15:09.343
Beautiful.
Inhale in.

00:15:09.343 --> 00:15:11.100
Exhale. You're gonna 
take your right elbow,

00:15:11.100 --> 00:15:13.940
bring it over towards the
outer edge of your left knee.

00:15:13.940 --> 00:15:15.410
Big twist here.

00:15:15.410 --> 00:15:17.400
Right hand comes into a fist.

00:15:17.400 --> 00:15:21.860
Left hand comes on top and
you use this as a little,

00:15:21.860 --> 00:15:24.400
kind of fulcrum, a little
place to move from here.

00:15:24.400 --> 00:15:27.020
Breathing wide.

00:15:27.020 --> 00:15:28.610
Nice and steady.

00:15:28.610 --> 00:15:31.107
In time, dropping those hips.

00:15:32.530 --> 00:15:34.249
Inhale in.

00:15:34.249 --> 00:15:36.569
Exhale slowly, release.

00:15:36.569 --> 00:15:40.399
Come into your Forward Fold,
Standing Forward Fold.

00:15:41.075 --> 00:15:42.283
Nice.

00:15:42.283 --> 00:15:45.720
Inhale, halfway lift,
your version.

00:15:45.720 --> 00:15:48.459
Exhale to soften and fold.
Let it go.

00:15:48.459 --> 00:15:50.899
Good, bend the knees,
send the hips back.

00:15:50.899 --> 00:15:52.430
Palms come
together at heart center.

00:15:52.430 --> 00:15:53.570
Here we go.
Do the other side.

00:15:53.570 --> 00:15:55.979
Left elbow all
the way up and over.

00:15:55.979 --> 00:15:57.770
Sink back into those heels.

00:15:57.770 --> 00:16:00.449
Left hand comes into a fist,
right hand on top.

00:16:00.449 --> 00:16:01.850
Here we go.

00:16:01.850 --> 00:16:05.370
Sending your gaze out past your
right shoulder, right elbow.

00:16:05.370 --> 00:16:09.382
Sinking those hips down low,
breathing into the belly.

00:16:09.382 --> 00:16:12.149
Inhale in.
Nice work.

00:16:12.149 --> 00:16:16.939
And exhale to slowly
melt it back, Forward Fold.

00:16:17.696 --> 00:16:20.099
Good, inhale, halfway lift.

00:16:20.099 --> 00:16:23.419
And exhale to let it all go. 
Nice.

00:16:23.419 --> 00:16:28.200
Bend the knees, plant the palms,
step it back to Plank Pose.

00:16:28.200 --> 00:16:30.480
Okey doke, this time
claw through the fingertips.

00:16:30.480 --> 00:16:32.710
We're gonna take the right toes
and just take it off the mat,

00:16:32.710 --> 00:16:34.529
tapping the toe off the mat.

00:16:34.529 --> 00:16:36.159
Good, bring it back to center.

00:16:36.159 --> 00:16:38.220
Tapping the left
toes off the mat.

00:16:38.220 --> 00:16:41.300
Toe taps back and forth,
keep it going.

00:16:41.300 --> 00:16:43.949
Nice and easy.

00:16:43.949 --> 00:16:47.349
Now bring that awareness
of your spine into it here.

00:16:47.349 --> 00:16:49.990
Crown reaching forward,
tail reaching back.

00:16:49.990 --> 00:16:54.019
We're finding that inner support
system by hugging a low ribs in.

00:16:54.019 --> 00:16:56.759
Drawing the navel in and up,
Uddiyana Bandha.

00:16:56.759 --> 00:16:58.759
Upper arm bones rotating out.

00:16:58.759 --> 00:17:02.115
Clawing into the
fingertips here for five,

00:17:02.115 --> 00:17:07.115
four, three, two

00:17:07.115 --> 00:17:10.529
and go ahead and 
even it out on the one.

00:17:10.529 --> 00:17:12.980
And then slowly lower
all the way to the belly.

00:17:12.980 --> 00:17:17.870
Belly to Cobra or
Chaturanga to Upward Facing Dog.

00:17:17.870 --> 00:17:21.199
We will meet in
Downward Facing Dog.

00:17:21.199 --> 00:17:23.839
You got this.

00:17:23.839 --> 00:17:25.400
You got this.

00:17:25.400 --> 00:17:27.039
I'll meet you there.

00:17:28.130 --> 00:17:32.013
Excellent. In Down Dog 
take a deep breath in.

00:17:32.013 --> 00:17:34.570
And let some of it go.

00:17:34.570 --> 00:17:37.060
Again, inhale in.

00:17:37.060 --> 00:17:40.238
And exhale to let something go.

00:17:40.238 --> 00:17:42.650
Inhale, lift the
right leg up high.

00:17:42.650 --> 00:17:45.289
Exhale to step
it all the way up.

00:17:45.289 --> 00:17:47.960
Inhale, keep the 
back heel lifted

00:17:47.960 --> 00:17:50.490
as you sweep the arms
forward, up and back.

00:17:50.490 --> 00:17:52.980
And we're really gonna
exaggerate the lift in this

00:17:52.980 --> 00:17:56.140
back heel in this high lunge.

00:17:57.662 --> 00:18:00.809
Good. Inhale to lift your
heart up towards the sky.

00:18:00.809 --> 00:18:03.409
Exhale, you're gonna
send the fingertips back,

00:18:03.409 --> 00:18:05.090
airplane arms and look forward.

00:18:05.090 --> 00:18:07.279
Front knees's over front ankle.

00:18:07.279 --> 00:18:09.330
We can stay here or inhale in.

00:18:09.330 --> 00:18:11.710
Exhale to begin to
lift off the back leg,

00:18:11.710 --> 00:18:15.370
coming into a
Warrior III variation here.

00:18:15.370 --> 00:18:17.570
Just playing.

00:18:17.570 --> 00:18:19.120
Gazing forward.

00:18:19.120 --> 00:18:20.919
Putting it all together.

00:18:20.919 --> 00:18:23.350
Hugging the abdominal wall in.

00:18:23.350 --> 00:18:25.270
Reaching the fingertips back.

00:18:25.270 --> 00:18:28.080
Neck nice and long.

00:18:28.080 --> 00:18:29.590
Good inhale in, trust.

00:18:29.590 --> 00:18:31.660
Keep your gaze forward.
Have courage.

00:18:31.660 --> 00:18:34.530
We're gonna slowly release
the left toes to the ground.

00:18:34.530 --> 00:18:36.360
Ah, the ground is
there to catch up.

00:18:36.360 --> 00:18:38.690
We inhale, come back 
to the high lunge.

00:18:38.690 --> 00:18:40.650
Lift the left
heel off the ground.

00:18:40.650 --> 00:18:44.090
And then exhale,
Warrior II to the left.

00:18:44.090 --> 00:18:45.510
Inhale.

00:18:45.510 --> 00:18:48.010
This time straighten the
right leg as you reach the right

00:18:48.010 --> 00:18:51.530
fingertips all the way up
and back, Reverse Triangle.

00:18:51.530 --> 00:18:53.330
And then exhale,
cartwheel it all the way

00:18:53.330 --> 00:18:54.860
back down to your lunge.

00:18:54.860 --> 00:18:57.589
Beautiful, plant the palms,
step the right toes back.

00:18:57.589 --> 00:19:01.640
Belly to Cobra here or
Chaturanga to Upward Facing Dog.

00:19:01.640 --> 00:19:03.600
Move with your breath.

00:19:03.600 --> 00:19:06.369
Meet me in Downward Facing Dog.

00:19:08.940 --> 00:19:11.720
In Down Dog,
inhale lots of love in.

00:19:13.136 --> 00:19:15.401
And exhale lots of love out.

00:19:16.332 --> 00:19:19.170
Here we go, inhale,
lift the left leg up high.

00:19:19.170 --> 00:19:22.320
Exhale, step it all the way up.

00:19:22.320 --> 00:19:25.330
Lift the right heel, keep
it lifted as you scoop the

00:19:25.330 --> 00:19:30.040
fingertips, bring the
arms forward, up and back.

00:19:30.040 --> 00:19:33.380
Draw the navel in and up.

00:19:33.380 --> 00:19:35.834
Slow down your breath.

00:19:35.834 --> 00:19:38.760
Inhale, lift your
heart up towards the sky.

00:19:38.760 --> 00:19:41.690
Exhale, front knee over
front ankle as we lean forward,

00:19:41.690 --> 00:19:43.690
send the fingertips back.

00:19:43.690 --> 00:19:46.179
Now we're staying here working.

00:19:46.179 --> 00:19:48.890
Or we might try today,
even if we fall,

00:19:48.890 --> 00:19:52.069
inhaling in, exhaling,
using that connection to center,

00:19:52.069 --> 00:19:55.220
using the length in the spine
to lift off the back of leg,

00:19:55.220 --> 00:19:58.610
maybe send the right toes down
towards the earth lifting the

00:19:58.610 --> 00:20:02.050
right inner thigh towards
the sky and we fly here.

00:20:02.050 --> 00:20:06.159
Maybe, maybe for
a moment, maybe not.

00:20:07.110 --> 00:20:09.200
If you're flying or
working towards that,

00:20:09.200 --> 00:20:11.170
draw your
shoulder blades together.

00:20:11.170 --> 00:20:12.919
Send your gaze out in front.

00:20:12.919 --> 00:20:14.846
Nice, long beautiful neck.

00:20:14.846 --> 00:20:17.230
Slight bend in
your standing leg.

00:20:17.230 --> 00:20:20.490
Peeling that left hip crease up.

00:20:20.490 --> 00:20:22.660
Dialing that right hip down.
You're doing great.

00:20:22.660 --> 00:20:25.399
Wherever you are,
take a deep breath in.

00:20:25.399 --> 00:20:27.970
If the back of leg is lifted,
trust the ground is there to

00:20:27.970 --> 00:20:31.279
catch you, we'll slowly release
the right toes to the ground

00:20:31.279 --> 00:20:34.240
and everyone we'll pick up
together here by inhaling,

00:20:34.240 --> 00:20:37.529
reaching the fingertips all
the way up towards the sky.

00:20:37.529 --> 00:20:40.089
Great.
Lift the back heel.

00:20:40.089 --> 00:20:41.840
Stretching through the
fascia of that back foot.

00:20:41.840 --> 00:20:44.410
Grounded through the
front foot and then here we go.

00:20:44.410 --> 00:20:48.390
On an exhale, open
Warrior II to the right.

00:20:49.231 --> 00:20:51.630
Good, here we go.
Straining through the front leg.

00:20:51.630 --> 00:20:54.380
Inhale, reach the
left fingertips forward,

00:20:54.380 --> 00:20:57.429
up and back, Reverse Triangle.

00:20:57.429 --> 00:20:59.430
And then from center, 
navel draws in.

00:20:59.430 --> 00:21:02.630
We'll cartwheel it all the
way back. Plant the palms.

00:21:02.630 --> 00:21:04.860
Last call for vinyasa.
Take it or leave it.

00:21:04.860 --> 00:21:08.899
You can go straight to Downward
Facing Dog or you can take

00:21:08.899 --> 00:21:11.929
a little dance here.

00:21:13.120 --> 00:21:15.593
We'll meet in
Downward Facing Dog.

00:21:16.910 --> 00:21:19.250
Last Down Dog.
I'll meet you there.

00:21:19.250 --> 00:21:22.860
Here we go, nice cleansing
breath in through the nose.

00:21:22.860 --> 00:21:26.647
And now a Lion's Breath,
tongue out.

00:21:26.647 --> 00:21:29.000
Good, inhale in.

00:21:29.000 --> 00:21:34.149
On an exhale, slow descend of
the knees down to the earth.

00:21:34.149 --> 00:21:37.620
Bring the big toes together,
knees as wide as the mat.

00:21:37.620 --> 00:21:39.570
Turn the
right fingertips towards

00:21:39.570 --> 00:21:42.000
the right edge
of your mat and around.

00:21:42.000 --> 00:21:44.980
Left fingertips towards the
left edge of a mat and around.

00:21:44.980 --> 00:21:46.720
Ground through
the fingertips here,

00:21:46.720 --> 00:21:49.120
then inhale, send your gaze out.

00:21:49.120 --> 00:21:52.051
Can't have a courage
practice without the lion.

00:21:52.051 --> 00:21:56.030
Here we go, deep inhale
in through the nose.

00:21:56.030 --> 00:22:00.370
And exhale, Lion's Breath,
tongue out, send the hips back.

00:22:01.622 --> 00:22:03.100
Good, inhale in.

00:22:04.231 --> 00:22:08.557
And exhale, tongue out,
gaze up, Lion's Breath.

00:22:10.559 --> 00:22:12.000
And one more, don't be shy.

00:22:12.000 --> 00:22:13.090
Here we go.
Go for it.

00:22:13.090 --> 00:22:15.960
Inhale in deeply.

00:22:15.960 --> 00:22:18.853
And exhale, 
Lion's Breath, tongue out.

00:22:21.340 --> 00:22:24.279
Awesome, hands first,
nice and easy, come back.

00:22:24.279 --> 00:22:27.140
They ground.
We'll walk the knees together.

00:22:27.140 --> 00:22:29.615
Shift the hips up, 
come off the toes and then

00:22:29.615 --> 00:22:32.200
send the hips back, Child's Pose.

00:22:32.200 --> 00:22:33.930
You can paint
your yoga mat here,

00:22:33.930 --> 00:22:36.254
dragging the hands

00:22:36.254 --> 00:22:40.370
until we finally melt the heart,

00:22:40.370 --> 00:22:43.979
melt the forehead
and take a rest.

00:22:46.127 --> 00:22:51.690
So if this shape is not a place,
does not offer a place to rest

00:22:51.690 --> 00:22:54.530
for you, you can modify now.

00:22:54.530 --> 00:22:56.964
Let's all come to a little

00:22:58.530 --> 00:23:00.760
stillness where we can begin to

00:23:00.760 --> 00:23:05.014
relax the shoulders 
and allow our natural

00:23:05.014 --> 00:23:08.429
rhythm of breath.

00:23:09.843 --> 00:23:14.425
To come back nice and easy,
slow and steady.

00:23:17.860 --> 00:23:21.344
Just whatever feels
good with the breath.

00:23:27.451 --> 00:23:32.140
Awesome. From here here 
slowly bring the hands back up.

00:23:32.140 --> 00:23:36.240
We'll rock forward,
swing the legs to one side.

00:23:36.240 --> 00:23:37.630
As you come up, take your time.

00:23:37.630 --> 00:23:39.640
We're gonna send the legs out

00:23:39.640 --> 00:23:42.179
and we're gonna come all
the way down to our back.

00:23:42.179 --> 00:23:44.279
You can get there
however you like.

00:23:44.279 --> 00:23:48.700
Maybe you send the legs out and
do a slow roll down if you want

00:23:48.700 --> 00:23:51.210
a little more connection
to core today otherwise

00:23:51.210 --> 00:23:53.150
get there however you like.

00:23:53.150 --> 00:23:54.150
And when you get there,

00:23:54.150 --> 00:23:56.405
we're gonna hug the
knees into the chest.

00:23:56.405 --> 00:23:58.892
Should feel yummy
on the low back.

00:24:00.260 --> 00:24:02.980
And then send your left
leg out long, inhale in.

00:24:02.980 --> 00:24:06.700
As you exhale, guide your
right knee across your body over

00:24:06.700 --> 00:24:09.240
towards the left side of the
mat and then open out through

00:24:09.240 --> 00:24:12.850
your right arm, your right
wing into nice supine twist.

00:24:12.850 --> 00:24:14.549
Breathe deep here.

00:24:14.549 --> 00:24:18.687
Maybe take your right
ear towards the earth.

00:24:24.040 --> 00:24:26.060
Inhale in.

00:24:26.060 --> 00:24:30.789
Exhale, nice and slow all
the way back to center you go.

00:24:30.789 --> 00:24:33.390
And then we'll hug both
knees into the chest again.

00:24:34.556 --> 00:24:36.889
And then kick
the right foot out.

00:24:36.889 --> 00:24:41.809
Inhale in here, use your exhale
to guide the left leg over

00:24:41.809 --> 00:24:44.201
towards the right side.

00:24:44.201 --> 00:24:46.430
And now we'll open
up towards the left.

00:24:46.430 --> 00:24:48.392
Take your time.

00:24:50.809 --> 00:24:55.161
Working to bring your
left ear towards the earth.

00:24:57.079 --> 00:24:58.500
Alright, take advantage.

00:24:58.500 --> 00:25:02.019
Close your eyes,
take a deep breath in here.

00:25:03.771 --> 00:25:06.630
And a long breath out.

00:25:08.486 --> 00:25:09.880
Mmm, so nice.

00:25:09.880 --> 00:25:11.390
Inhale in again.

00:25:11.390 --> 00:25:13.690
Exhale to bring it
all back to center.

00:25:13.690 --> 00:25:16.500
We'll hug the knees into
the chest one last time.

00:25:16.500 --> 00:25:20.490
Capture your knees with your
palms and then nice and easy,

00:25:20.490 --> 00:25:21.490
peek at me if you need to,

00:25:21.490 --> 00:25:24.330
just gonna send 
the shins forward.

00:25:24.330 --> 00:25:25.940
And we're not
doing anything here.

00:25:25.940 --> 00:25:30.440
We're just feeling
this slight connection

00:25:30.440 --> 00:25:31.740
of the sacrum on the earth,

00:25:31.740 --> 00:25:33.220
the low back
kind of comes up a bit.

00:25:33.220 --> 00:25:35.840
Just kind of neutralizing the
spine and you can even part your

00:25:35.840 --> 00:25:38.779
lips and soften your jaw here.

00:25:43.600 --> 00:25:45.080
Then release the
feet to the ground.

00:25:45.080 --> 00:25:47.919
Walk the feet as wide as your
yoga mat and and bring the two

00:25:47.919 --> 00:25:50.590
knees in to kiss each other.

00:25:50.590 --> 00:25:52.159
Hands can rest
gently on the belly.

00:25:52.159 --> 00:25:57.446
We're gonna finish here with a
couple of deep loving breaths.

00:25:58.880 --> 00:26:00.399
Inhale lots of love in.

00:26:00.399 --> 00:26:02.100
As you exhale, close your eyes,

00:26:02.100 --> 00:26:04.920
lots of love out and
let these breaths be loving.

00:26:04.920 --> 00:26:06.260
Let them be courageous.

00:26:06.260 --> 00:26:10.909
Remember just the mere
act of showing up can be

00:26:10.909 --> 00:26:14.509
so incredibly grand,

00:26:14.509 --> 00:26:18.787
so beneficial.

00:26:18.787 --> 00:26:20.980
Putting us in the
position physically,

00:26:20.980 --> 00:26:24.880
mentally, emotionally and
energetically to be brave,

00:26:24.880 --> 00:26:26.669
to be confident.

00:26:28.064 --> 00:26:33.020
And when we feel
that courage, oh,

00:26:34.683 --> 00:26:39.620
it's incredible
what all we can do.

00:26:40.519 --> 00:26:43.010
What all we can share,
how we can serve.

00:26:44.709 --> 00:26:47.270
Mhmmm, mhmmm,
mhmmm, mhmmm, mhmmm.

00:26:47.270 --> 00:26:49.505
Take one more deep breath in.

00:26:50.544 --> 00:26:53.090
Exhale to bat
the eyelashes open.

00:26:53.090 --> 00:26:54.940
You can bring the
palms together if you like.

00:26:54.940 --> 00:26:57.550
Thumbs to third eye and
we'll finish by just kind of

00:26:57.550 --> 00:27:00.049
acknowledging one another.

00:27:00.049 --> 00:27:04.679
High-fiving to the
courageous superhero within.

00:27:07.035 --> 00:27:12.590
Acknowledging our unique super
powers that we all possess.

00:27:12.590 --> 00:27:16.516
If only we could 
connect to those

00:27:16.516 --> 00:27:18.789
on a more regular basis 
my, my, my.

00:27:18.789 --> 00:27:20.750
Love you guys so much.

00:27:20.750 --> 00:27:22.474
Hope to see you again soon.

00:27:22.474 --> 00:27:24.046
Take good care.

00:27:24.046 --> 00:27:26.479
Namaste.

00:27:27.763 --> 00:27:32.608
(light music)