WEBVTT

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- Hello everyone, 
welcome to

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Center Your 30 Day Yoga Journey.

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I'm Adriene and I'm so thrilled
that you're back for Day 2.

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This practice is
helping to set the tone.

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Still all about listening.

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Let's get started.

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(light music)

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Alrighty, let's begin 
down on the ground.

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So come on down, 
take your time getting there.

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Select a comfortable seat
of your choice,

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maybe with the legs crossed

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or if you're
comfortable on your knees.

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Or maybe you sit up 
on a blanket or a block,

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lift those hips so you can
find length in the spine.

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Way to show up, Day 2.

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Let's just shrug the shoulders
up a couple of times here.

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So inhale, lift the shoulders
up to the ears and then

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exhale, drop 'em down.

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Again, inhale,
squeeze and lift.

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And exhale, drop 'em down.

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And one more time, 
inhale, squeeze and lift.

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And exhale, drop 'em down.

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Now we're gonna take
gentle circles with the nose.

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One way for a
couple of breaths.

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And then taking it in
the opposite direction.

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And then bring your right ear
over your right shoulder and

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tag a little weight down in
your elbows so we're drawing

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the shoulders down
away from the ears.

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Breathe in.

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And then slowly, slowly, 
keep the heart lifted

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as you draw your 
chin to your chest.

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Find that nice stretch in the
back of the neck as you slowly

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bring the left ear
over the left shoulder.

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Again, tag some weight
in those elbows, breathe in.

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Hardest part,
hardest part is already done.

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We've made it here.

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And that's what matters most.

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Okay, lift the 
head over the heart,

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the heart over the pelvis,

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close your eyes
and just see this line,

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this stacking of head, 
heart and pelvis.

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This is gonna
be our center line.

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And just as a little experiment,
I'm gonna invite

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you to shift head, 
heart and pelvis

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a little bit front to back.

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So you'll feel, of course,
a rocking on the sits bones,

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your foundation.

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You'll feel a pressure of
weight in the feet as you lean

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forward and a relief of
that pressure as you lean back.

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And then see if you
can take it side to side.

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It's gonna be just moving
from the rib cage so the pelvis

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will stay grounded 
for this one

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as you move 
a little side to side.

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Might feel good in
the side body here.

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And now, yep, you guessed it,
circular motion.

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So taking it for a ride.

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Maybe inhaling 
as you come forward

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and exhaling around and back.

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And as you continue to
just kind of move in a way that

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feels good here, 
you might start to

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extrapolate (chuckles).
You might start to improvise.

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If you've been practicing with
me for a while, you could bend

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the elbows, you know how to
smooth the chest forward,

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and then round through 
as you come through the back,

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maybe allowing the
shoulders to come forward.

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So we're playing around here.

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The mantra today for 
this listening practice

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is "I am in tune."

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And you won't always 
feel good on the mat,

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just like we don't always
feel good off the mat.

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You can reverse the circle now.

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Maybe try this on for size.

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I am in tune with
what feels good

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for me.

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I am in tune with what
feels good for my body.

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So there's lots of 
room to play and grow

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in this journey.

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And the key to that 
is actually not in the doing,

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you can bring it 
back to center now,

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but it's in the listening.

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So now we're gonna bring
our hands to our body,

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so left hand to the heart space,
right hand to the low belly.

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Close your eyes or soften
your gaze, relax the shoulders,

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lengthen through
the crown of the head.

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Start to slow down
your breathing here.

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Feel the warmth
of your own touch.

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And if you ever feel a little
lost or you feel like judgment

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(chukcles) has come a-knockin'
at your door here through any

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of these practices, 
remember this,

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the breath always comes first.

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We, essentially in my mind,

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are joining here together

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to first breathe together,

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our breath being our spirit,

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the soul.

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And the movement
really comes from that.

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Thanks again for showing up.

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Take a deep breath in.

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Listen to the sound of
your breath as you exhale.

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And you can open the eyes and

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we're gonna come 
forward onto all fours.

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Listen to a nice audible inhale
today as you drop the belly

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and shine your heart forward,

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stretch through the 
front body, Cow Pose.

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Exhale, round through the spine,
listen to the exhale as

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you draw the navel up, crown
of the head releases down.

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Continue, 
inhaling to drop the belly.

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Opening up through 
the front body.

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And exhaling, listening to 
the sound of your breath,

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rounding through the spine,

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opening up 
through the back body.

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A couple more times.

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Listening to the
sound of your breath.

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Maybe slowing them
down a couple beats.

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And then walk the hands forward,

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bring the spine back to neutral,
take a deep breath in.

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Exhale, curl the toes under,
send the hips up high and back,

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Downward Facing Dog.

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Turn the toes 
inward just slightly,

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turn your attention 
inward a lot.

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Listen to the sound
of your breath here.

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Three breaths,
Downward Facing Dog.

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So we start to warm up,
bend the elbows slightly,

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send weight into the
lower half of the body.

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You got this.

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And then bend your knees, 
inhale to look forward.

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Exhale to make your way to
the top of the mat, mindfully,

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slowly again, I am in tune
with what feels good

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for my body today.

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Forward Fold at
the tip-top of the mat.

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Benji looking sweet as always.

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When you're ready, Uttanasana,
Standing Forward Fold.

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Again, feet hip width apart,
toes pointing forward,

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relax the weight of your head,

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relax the weight 
of your shoulders.

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Keep a nice bend
in the knees here.

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Three breaths,
listening to that inhale.

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And listening to the exhale,
noticing the sensations in

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your body as you breathe.

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Nice, then draw the
hands to the waistline here.

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Inhale in.

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Exhale, slowly bend the knees,

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dig into your foundation 
and roll it up.

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Rise up strong,

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lift the chest,

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lengthen through 
the crown of the head.

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Good, inhale in here.

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Exhale to drop your shoulders
down a little more and maybe

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pull the elbows back,
opening up through the chest.

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Good, legs are active here.

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So we're working
always to create

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a whole body experience, right?

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This is a whole body 
experience for our mental,

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emotional, 
physical health,

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happiness.

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So try to
listen with all parts.

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(clicks tongue) Wink, wink.

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Okay, interlace the fingertips,
bring the hands behind.

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Thumbs are gonna extend to

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create a little 
support for the neck.

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Inhale, lift the chest.

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Exhale, we did this yesterday.

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We're gonna go to one side,
any side, around through center,

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take it to the
opposite side and lift back up.

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So we're moving a little more
swiftly today with the breath.

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Again, each time you 
move through this cycle,

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finding something new,

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finding a way to 
incorporate your whole self.

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Whatever that means to you.

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And if that's a little too
out there or a little too many

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layers for today, just focus
on the spine, spinal flexion,

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and staying grounded 
through your feet.

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Reverse the circle
if you haven't already.

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Maybe bringing that Ujjayi
Breath into the practice

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if you're familiar, 
this nice audible breath,

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this ocean sound.

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And then bring it all the
way back up to center,

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inhale, look up.

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Exhale, we're gonna take it
all the way down into the fold.

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Release the arms,
relax the weight of the head.

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Forward Fold.

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Good, this time, inhale,
lift up halfway but today we're

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gonna slide the 
hands all the way to

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the tops of the thighs, 
so the femur bone.

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You're gonna loop your
shoulders back, pull back with

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the elbows like little
grasshopper legs,

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and then find 
extension from here.

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Think about your body in
the number 7 shape,

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that number 7 figure.

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Great, draw the 
shoulder blades together,

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lengthen through 
the back of the neck.

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Good, take a deep breath in.

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And then exhale, 
that was a good experiment.

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Let it go.
Forward Fold.

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Root to rise here, 
inhale, reach for the sky.

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Fingertips spread.

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Reach, reach, reach.
Big breath, big stretch.

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Exhale, palms
together at the heart.

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Good, inhale in.

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Exhale, fingertips come down.

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Inhale in again to reach up.

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Big breath, big stretch.

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Exhale, wiggle the fingertips.

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Make it rain a 
little as you bring it

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all the way back 
down into the fold.

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Halfway lift, here we come.

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Inhale, halfway lift, 
palms on the tops of the thighs.

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Now just in one 
breath so as you exhale,

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you cascade it back down.

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Good, and bend the knees, 
plant the palms,

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

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Press away from your yoga mat.

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You can always lower the knees
here for a little Half Plank.

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I think this is a really
great place to work as well.

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So drawing the navel up and in,
hugging the low ribs in.

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And then in time, as you build
strength in the shoulders,

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you can lift the knees,
reach the heels back.

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Wherever you are, think about
lifting through the crown of

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the head, breathing
nice full inhalations.

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And nice long exhalations.

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You may be starting to
tremble here, to shake.

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Think of your energetic body 
here getting some love.

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You're here for three, two,

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and on the one, 
slowly lower the knees,

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lower the belly,
come all the way down.

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Drag the hands in
line with the shoulders.

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Squeeze the elbows
gently into your sides.

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Inhale, we rise up, Cobra.

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Big breath in.

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Exhale, slow and with control,
melt it back down.

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Good, curl the toes under.

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Lift the kneecaps.

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Engage the legs.
Inhale in.

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Exhale, press up.

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Power up to Plank.

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Take a deep breath in here.

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Nice and strong.

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Exhale, hips up high and back.

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Downward Facing Dog.

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Beautiful.

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Take a couple moments here
to stretch through the feet.

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And when you're ready, inhale,
anchor through the left heel,

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slide your right foot up
against that imaginary wall.

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Now think about
your midline here.

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So we're not stacking the hips.

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We're dialing 
the right toes down

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and we're trying to level them.

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Using that inner mirror, 
you got this, inhale.

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Exhale, shift the 
weight forward,

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step the right foot 
all the way up.

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Lower the back
knee to the ground.

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Sweet.

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Think about squeezing your
inner thighs to the midline

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and that's what lifts you up.

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So you're lifting up 
from this sensation

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in the center of your body.

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And we rise up, send the
fingertips all the way up

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towards the sky.

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Back toes can be
curled or uncurled.

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Wherever you feel more rooted.

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Good, inhale,
maybe take your gaze up.

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Exhale, wiggle the fingertips,
rain it down.

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Left knee stays where it is.

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We're gonna straighten the
right leg, flex the right toes

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towards your face and actively
pull the right hip crease back.

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Nice runner's stretch here.

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Careful not to dump all of 
your weight into your left hip,

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but again, keeping this 
nice notion of center

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between the two hips.

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This nice level.

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Great, now it's not just what
we do here, but how we do it.

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So think about rolling through

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the whole sole 
of your right foot

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as you come all the way
back to your nice low lunge.

00:15:11.519 --> 00:15:13.240
Option to lift that back knee.

00:15:13.240 --> 00:15:16.020
We'll take a deep
breath in together.

00:15:16.020 --> 00:15:18.960
And then exhale together,
plant the palms, step it back.

00:15:18.960 --> 00:15:21.759
Plank or Half Plank 
for one breath. Inhale in.

00:15:23.023 --> 00:15:26.099
Exhale, slowly
lower down with control.

00:15:26.099 --> 00:15:29.168
Catch a wave.
Inhale, rise up, Cobra.

00:15:29.168 --> 00:15:30.099
Big breath in.

00:15:30.099 --> 00:15:33.200
Listen to the sound of
your song, your breath.

00:15:33.200 --> 00:15:36.559
And then exhale,
soften and release.

00:15:36.559 --> 00:15:37.879
Getting the energy flowing.

00:15:37.879 --> 00:15:39.960
Curl the toes under.
Inhale in.

00:15:39.960 --> 00:15:43.000
Exhale, press up, power up,
Plank or Half Plank.

00:15:43.000 --> 00:15:44.639
You got this.

00:15:44.639 --> 00:15:48.115
And then send the hips up high
and back, follow your breath,

00:15:48.115 --> 00:15:49.559
Downward Facing Dog.

00:15:49.559 --> 00:15:51.730
Take a couple moments here.

00:15:58.191 --> 00:16:00.240
And when you're ready,
anchoring the right heel.

00:16:00.240 --> 00:16:03.600
So right heel's anchored,
pressing into both palms evenly.

00:16:03.600 --> 00:16:07.037
We slide the left foot 
up with control.

00:16:07.037 --> 00:16:08.942
Dial the left toes down.

00:16:08.942 --> 00:16:11.880
Hug the low ribs in.
Breathe. Find that midline.

00:16:11.880 --> 00:16:13.844
You got this.

00:16:13.844 --> 00:16:18.189
Takes a lot of discipline,
but the payoff is grand.

00:16:18.189 --> 00:16:20.710
Hugging that left knee 
in through center,

00:16:20.710 --> 00:16:23.379
sending it all the 
way up into your lunge.

00:16:23.379 --> 00:16:26.685
Whenever you're ready,
lower the right knee down.

00:16:26.685 --> 00:16:29.600
Alright, again, rather than
getting into the posture and

00:16:29.600 --> 00:16:31.459
then finding your center,

00:16:31.459 --> 00:16:33.469
see if you can move 
from that sensation,

00:16:33.469 --> 00:16:37.321
that sensation
of the midline,

00:16:37.321 --> 00:16:40.209
your core, your pelvic floor.

00:16:40.209 --> 00:16:43.919
Here we go, squeezing the inner
thighs in towards the middle,

00:16:43.919 --> 00:16:46.480
finding that sensation.
We're just exploring.

00:16:46.480 --> 00:16:48.199
And it's from
there that we rise up.

00:16:48.199 --> 00:16:51.020
I already have
captured the flag here.

00:16:51.020 --> 00:16:53.509
And then maybe 
I send the fingertips up.

00:16:53.509 --> 00:16:56.572
Back toes can be curled
or uncurled your choice.

00:16:56.572 --> 00:16:59.190
Front knee is bent, breathe.

00:16:59.190 --> 00:17:01.919
Maybe take the gaze up.

00:17:01.919 --> 00:17:04.000
Sweet, and then
wiggle the fingertips.

00:17:04.000 --> 00:17:06.279
Actually wiggle
them all the way down.

00:17:07.775 --> 00:17:09.079
This is a good
work for the brain.

00:17:09.079 --> 00:17:12.599
And then sending the hips back,
really pulling that left hip

00:17:12.599 --> 00:17:15.940
crease back as you straighten
through that left knee.

00:17:15.940 --> 00:17:18.320
Flex your left toes 
towards your face.

00:17:18.320 --> 00:17:21.759
So we're gonna come to
this move a couple times.

00:17:21.759 --> 00:17:24.480
I'm saying straighten that leg,
but anytime I say straighten,

00:17:24.480 --> 00:17:27.440
you want to keep a little
bit of a bend in the knee.

00:17:27.440 --> 00:17:30.640
Sometimes we'll bend generously
here to really get into that

00:17:30.640 --> 00:17:35.520
belly of the hamstring, 
but just a little rule since

00:17:35.520 --> 00:17:41.095
all bodies and 
all different levels of

00:17:41.095 --> 00:17:43.279
our journey are 
coming to practice,

00:17:43.279 --> 00:17:45.470
you never really
want to lock the joints.

00:17:45.470 --> 00:17:48.729
Keep it nice and soft always.

00:17:48.729 --> 00:17:51.440
Alright, rolling
through that left foot.

00:17:52.700 --> 00:17:54.810
Nice and slow.

00:17:54.810 --> 00:17:58.079
Option to lift the back knee as
we all, inhale, let your heart

00:17:58.079 --> 00:18:00.160
energy just kind
of radiate forward.

00:18:00.160 --> 00:18:02.239
Open up through
the throat as well.

00:18:02.239 --> 00:18:05.319
Good, then plant the palms,
step it back, Plank Pose.

00:18:05.319 --> 00:18:07.299
Listen carefully.
Inhale in.

00:18:07.299 --> 00:18:11.741
Exhale, send the hips up high
and back, Downward Facing Dog.

00:18:11.741 --> 00:18:13.567
Inhale in.

00:18:13.567 --> 00:18:16.919
Exhale, all the
way back to your Plank.

00:18:16.919 --> 00:18:18.809
Inhale in.

00:18:18.809 --> 00:18:22.180
Exhale, Downward Facing Dog.

00:18:22.180 --> 00:18:24.340
Inhale in.

00:18:24.340 --> 00:18:25.880
All the way back to your Plank.

00:18:25.880 --> 00:18:28.310
One more cycle.
Inhale in.

00:18:29.474 --> 00:18:31.240
Exhale, Downward Facing Dog.

00:18:31.240 --> 00:18:33.610
Think about slow and
with control. You got this.

00:18:33.610 --> 00:18:35.385
Inhale in.

00:18:35.385 --> 00:18:38.759
Exhale to your Plank.

00:18:38.759 --> 00:18:43.200
Hold for three, two, and one.

00:18:43.200 --> 00:18:45.240
Slowly lower the knees.

00:18:45.240 --> 00:18:49.240
Bring them as wide as your yoga
mat and send the hips back,

00:18:49.240 --> 00:18:51.119
Extended Child's Pose.

00:18:53.104 --> 00:18:56.432
Now close your
eyes here, dear one.

00:18:57.505 --> 00:19:00.876
I love this shape because it is,

00:19:00.876 --> 00:19:03.119
for me and I'm nerd,

00:19:03.119 --> 00:19:06.270
but an emulation of kind 
of coming into my own

00:19:06.270 --> 00:19:09.342
private little love cave.

00:19:09.342 --> 00:19:13.940
Now I know this shape is just
not all that for everyone so

00:19:13.940 --> 00:19:17.709
some modifications would be to
come to lie on your back with

00:19:17.709 --> 00:19:21.235
your feet as wide as the mat
and the knees coming together.

00:19:21.235 --> 00:19:24.836
That's what we're
gonna meet up soon.

00:19:24.836 --> 00:19:30.030
Or to come up into a
meditation pose, a seat.

00:19:30.030 --> 00:19:33.063
The head and the heart
and the pelvis stacked.

00:19:36.801 --> 00:19:39.389
Maybe it's a
fetal position day.

00:19:40.399 --> 00:19:42.924
Wherever you are, 
close your eyes

00:19:42.924 --> 00:19:45.319
and inhale lots of love in.

00:19:48.539 --> 00:19:51.319
And exhale lots of love out.

00:19:53.018 --> 00:19:54.880
And we're gonna add
a little count to this.

00:19:54.880 --> 00:19:58.479
Inhale for five, four,

00:19:58.479 --> 00:20:01.720
three, two, one.

00:20:02.597 --> 00:20:07.954
Good. Exhale for 
five, four, three,

00:20:07.954 --> 00:20:09.759
two, one.

00:20:11.125 --> 00:20:14.638
Inhale for five, four,

00:20:14.638 --> 00:20:18.377
three, two, one.

00:20:19.492 --> 00:20:23.069
Exhale five, four,

00:20:23.069 --> 00:20:26.887
three, two, one.

00:20:28.096 --> 00:20:31.719
Inhale for five, four,

00:20:31.719 --> 00:20:34.759
three, two, one.

00:20:36.775 --> 00:20:40.072
Release, five, four,

00:20:40.072 --> 00:20:43.079
three, two, one.

00:20:44.158 --> 00:20:47.224
Count two more
rounds on your own.

00:21:03.024 --> 00:21:05.694
And slowly begin 
to open your eyes

00:21:05.694 --> 00:21:08.667
and shift forward, up

00:21:08.667 --> 00:21:11.640
and around to a seat.

00:21:14.981 --> 00:21:17.600
Send the legs forward.

00:21:17.600 --> 00:21:21.566
Point your toes, 
send the fingertips forward.

00:21:21.566 --> 00:21:23.799
And we're gonna
slowly roll down.

00:21:23.799 --> 00:21:28.481
Just using this
week to take stock.

00:21:28.481 --> 00:21:30.539
Notice where we're at now.

00:21:32.219 --> 00:21:34.977
Then eventually, humbly,

00:21:34.977 --> 00:21:37.680
surrendering the weight 
of our body to the mat.

00:21:37.680 --> 00:21:40.149
We're gonna bring the
feet as wide as the mat.

00:21:40.149 --> 00:21:41.740
Knees come in to touch.

00:21:41.740 --> 00:21:44.039
A little resting pose here.

00:21:44.039 --> 00:21:47.400
So this is a great place to
come to whenever we're doing

00:21:47.400 --> 00:21:49.561
Extended Child's Pose
and that's not your jam.

00:21:49.561 --> 00:21:51.720
Alright, we're gonna
interlace the fingertips.

00:21:51.720 --> 00:21:53.878
Bring them behind the head.

00:21:55.165 --> 00:21:56.559
Elbows nice and wide.

00:21:56.559 --> 00:21:58.359
Take a deep breath in.

00:22:00.047 --> 00:22:01.888
Long breath out.

00:22:03.079 --> 00:22:05.000
Then slowly lift the heels,

00:22:05.000 --> 00:22:07.234
bring the knees up 
towards the chest,

00:22:07.234 --> 00:22:09.327
deep breath in.

00:22:09.327 --> 00:22:12.599
And exhale, you're gonna send
the legs over to the left for

00:22:12.599 --> 00:22:13.960
a little reclined twist.

00:22:13.960 --> 00:22:16.819
You can keep the arms behind
the head if that feels good or

00:22:16.819 --> 00:22:20.400
if you're used to extending
them out in any direction,

00:22:20.400 --> 00:22:22.349
of course, you can do that.

00:22:24.908 --> 00:22:26.359
Breathe in deeply.

00:22:28.540 --> 00:22:30.679
And exhale completely.

00:22:32.859 --> 00:22:34.430
Inhale in again.

00:22:34.430 --> 00:22:37.160
Use your exhale to
melt it back to center.

00:22:38.462 --> 00:22:40.283
And then take a deep breath in

00:22:40.283 --> 00:22:43.160
and use your exhale 
to take it to the other side.

00:22:43.160 --> 00:22:46.019
Oh, yeah. (chuckles)

00:22:48.210 --> 00:22:51.799
Finding any variation with 
the arms that feels good.

00:22:53.748 --> 00:22:56.560
Tuning into what feels good.

00:22:58.707 --> 00:23:03.735
That is a heck of
a centering practice.

00:23:03.735 --> 00:23:08.140
And if we take the time to just
get to know what that feels

00:23:08.140 --> 00:23:12.990
like here, then the ideas that
we're able to access that

00:23:12.990 --> 00:23:18.227
off the mat and in our
daily lives with more ease.

00:23:19.755 --> 00:23:22.890
The practice of tuning in,
listening.

00:23:25.454 --> 00:23:28.000
Finding what feels good, 
what feels true.

00:23:29.580 --> 00:23:31.009
Alright, inhale in.

00:23:31.009 --> 00:23:34.519
Use the exhale to
melt it back to center.

00:23:34.519 --> 00:23:36.456
So, navel draws down.

00:23:36.456 --> 00:23:37.659
Hug the knees into the chest.

00:23:37.659 --> 00:23:41.599
You can lift the chest and
the nose up towards the knees.

00:23:41.599 --> 00:23:42.400
Just an option.

00:23:42.400 --> 00:23:47.210
Just giving you options
here for a breath or two.

00:23:47.210 --> 00:23:50.200
Finding this contraction,
drawing the navel down so you

00:23:50.200 --> 00:23:52.210
can engage your deep core here.

00:23:53.278 --> 00:23:56.120
And then slowly release.

00:23:56.120 --> 00:23:57.799
Let it all go.

00:23:57.799 --> 00:24:00.079
Extend one leg, then the other.

00:24:00.079 --> 00:24:02.240
Let your arms rest
gently at your sides.

00:24:02.240 --> 00:24:05.626
You can rotate
the wrists and ankles.

00:24:05.626 --> 00:24:09.237
If you like, wiggle the 
fingers and the toes

00:24:09.237 --> 00:24:12.668
if you're into that. (laughs)

00:24:12.668 --> 00:24:15.440
And then let's 
come to stillness.

00:24:19.421 --> 00:24:21.870
Then we begin to surrender.

00:24:26.035 --> 00:24:29.124
Each day we come 
to this practice in

00:24:29.124 --> 00:24:31.619
the Center Journey 
will be different.

00:24:33.518 --> 00:24:36.079
One day building, 
of course, upon the next.

00:24:36.079 --> 00:24:40.119
So showing up, to listen.

00:24:46.128 --> 00:24:47.178
(chuckles)

00:24:47.178 --> 00:24:50.179
Thank you for sharing 
your valuable time and

00:24:50.179 --> 00:24:55.269
energy with me and with all
of the beautiful people showing

00:24:55.269 --> 00:24:59.079
up around the world to
do this practice with us.

00:25:01.854 --> 00:25:05.029
Look forward to
seeing you tomorrow.

00:25:07.232 --> 00:25:09.528
Inhale, bring the palms
together in prayer

00:25:09.528 --> 00:25:11.819
all the way 
up to the forehead.

00:25:13.118 --> 00:25:17.400
And exhale to close
this Day 2 practice.

00:25:20.180 --> 00:25:22.900
See you tomorrow.

00:25:24.401 --> 00:25:28.623
(light music)