WEBVTT

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- Hello everyone,

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welcome to Center 
Your 30 Day Yoga Journey.

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I'm Adriene, this is sweet
Benji itching his leg and it

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is Day 4, Root.

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Let's get started.

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(light music)

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Let's begin today's 
Day 4 practice on the floor.

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Come on down to your back.

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Take your time getting there.

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We're gonna start with the feet
as wide as the yoga mat and

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the knees falling
in toward one another.

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So a little internal
rotation of the hips.

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Can allow your hands to
rest wherever feels good.

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So you find a spot.

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Could be resting 
gently on the belly,

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maybe one hand on the heart, 
one hand on the belly.

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Maybe arms at your side, 
arms behind your head.

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And once you've found 
your starting position,

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close your eyes

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and let's just relax the

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weight of our body 
here into the mat.

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So notice where
you're gripping or holding.

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And then we'll start to gently

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notice our breath.

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And allow your 
attention to be rooted in

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just those two things here.

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Relaxing any parts of the body

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that you might be 
holding or clenching.

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Releasing the weight 
of the body into the earth

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and bringing your attention,

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rooting your awareness 
and your breath,

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and observing your breath.

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Now you may find that just
by bringing your attention and

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your awareness to your breath,

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it starts to shift.

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It starts to change.

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Building on our last practice,
really allowing ourselves to

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shift from the unconscious

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to the conscious.

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Let your 
next inhale be big,

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buoyant, full.

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And on your next long exhale,
you can bat the eyelashes open

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if you like or you
can keep the eyes closed.

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And we're just gonna
start slowly rocking the head a

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little side to side, 
ear to ear.

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Now notice if you've 
taken this invitation

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and have already
ran with it, (chuckles)

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you're moving quite fast here.
See if you can slow it down.

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Again, no right or wrong,
just trying to invite us to

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experiment with different
timing and pacing

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than maybe we're used to.

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So slow down a bit and you can
even get a little crazy here.

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I know I do in my practice.

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You can start to really
massage the back of the head

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in different ways and feel
where you might have tension.

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It's quite nice, quite nice.

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Alright, then bring 
the head back to center.

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Then we're gonna hug 
the knees into the chest.

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Alright, take it for a 
couple breaths here maybe

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rocking a little side to side
and just feel the yoga mat.

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You can kind of imagine it,

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use your mind's eye to imagine
the yoga mat just kind of

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rising up to 
support your back body

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and literally having your 
back in this moment.

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I'll take it.
Alright, how about you?

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Bring the hands to
the backs of the thighs.

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First, we're gonna draw
the navel in just a bit to

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find that core connection.

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So engaging a little
bit through the low abs.

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Then we're gonna start to
rock a little front to back.

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Rocking on the spine, just
a couple times and then you're

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gonna come all the way through,
cross at the ankles,

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sit up nice and tall.
Take a deep breath in.

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And a long breath out.

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Then we're gonna 
continue the journey forward,

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coming on to all fours.

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You can back the
truck up a little bit.

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Center in the mat.

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And then we'll drop the belly,
open the heart, look forward.

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And round through 
the spine, Cat Pose.

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Navel draws up.

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One more time.
Inhale, drop the belly.

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Hair toss.

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Open the chest, look forward.

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And exhale, rounding through,
drawing the muscles of the

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abdominal wall up and
the chin towards the chest.

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Then come back to neutral.

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Walk the hands forward,
curl the toes under,

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peel the tailbone up 
towards the sky.

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Breathe in.

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Breathe out.

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Breathe in.

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Breathe out.

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Slowly lower the
knees to the earth.

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Then we're gonna
come into a Half Plank.

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So you're gonna shift
your weight forward so

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your shoulders are 
over your hands.

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Then we're gonna lengthen
the tailbone down towards the

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backs of the knees.

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Imagine your hip points kind of
shining up towards your face.

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So we're really lengthening
through the low back here to

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turn on the abdominal wall.

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Alright, lengthen the
crown of the head forward.

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You can cross the ankles
here for fun if you like.

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You're like,
"Yeah, it's so much fun."

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(chuckles) Deep breath in.
Here we go.

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On an exhale, 
navel's gonna draw up

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as you bend the 
elbows just halfway.

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Good, inhale, press up.

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Exhale, bending the elbows.

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And they can just kind
of shave the side body.

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Also keeping a little diagonal.

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So, nice and slow.

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Elbows moving at a diagonal,

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kind of shaving 
the side body here.

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Can split the difference.
Let's do one more

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mini push-up.

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And then send it back, 
Child's Pose.

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Inhale deeply.

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And exhale completely.

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Good, inhale to
bring it back up. Tabletop.

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Walk the hands out, 
curl the toes under,

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exhale, send the hips up 
high and back, Down Dog.

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Inhale in.

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This time exhale, shift your
weight forward to Plank,

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full Plank, knees lifted.

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Press away from your yoga mat,

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reach the heels back, reach
the crown of the head forward.

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Engage the low abs by
drawing them in and up

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almost as if you 
were trying to draw

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your two hip points together.

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Feel the abs turn on.

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And then you're just
gonna bring the right knee in.

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And then send it out.

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And the left knee in.

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Send it out.

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Right knee.

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Left knee.

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One more round.
That's it.

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Just three times, 
you got this. Right knee.

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You totally have this. 
Left knee.

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Excellent, Downward Facing Dog.

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Inhale in, bend the knees,
look towards the top.

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And exhale, make your 
way to the top of your mat,

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feet hip width apart.

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When you get there, relax
the weight of the head over.

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Inhale, lots of love in.

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Then exhale, lots of love out.

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Draw your hands
to your waistline.

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Inhale, lots of love in.

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Exhale, root down through
all four corners of the feet as

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you rise up strong.

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Think about engaging the legs
from the feet all the way up

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so much that it's as if you
were trying to tear your yoga

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mat apart right
down the middle line.

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So we're strong.
Lower body's strong and rooted.

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A big gust of wind can come
through here and you would not

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falter because you're so
strongly rooted from the feet

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all the way up.

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Draw energy up from the pelvic
floor and now let that go all

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the way up through the spine

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to the crown of 
the head and beyond.

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And when you're ready, pull the
shoulder blades together and

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allow them to melt
down the back body.

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So once again, you can feel or
imagine this upward current of

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energy through the front body,
this grounding through the

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back and you're finding 
your posture, yourself,

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in-between those 
two opposing forces.

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That was a lot.
Alright, let's flow.

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Inhale, reach the
fingertips all the way up.

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Soft fingers, you can wiggle
'em here if it feels right.

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Forward Fold all the way down.

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Nice. Inhale, halfway lift.

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Find length in the neck.

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Draw the shoulder blades in and

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down the back body 
just like we did standing.

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Nice. Exhale, Forward Fold.

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Root to rise,
ground through the feet.

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This time spread
the fingertips wide.

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Again, you're trying 
to tear your yoga mat

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down the middle as you rise up.

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Big breath, big stretch.

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Reach for the sky 
and we're going

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right back down into the fold.
Here we go.

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Soft and sweet in the fingers.

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Yes.

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Inhale, halfway lift, 
long neck.

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Keep playing with this.

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And exhale to soften and fold.

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Fingertips come to the mat next

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and we slide the 
left foot out long.

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Good.
Lower the left knee down,

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press into the 
top of the back foot.

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So uncurl the toes.
Front knee is bent.

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We're gonna inhale reach
the fingertips all the way up,

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Crescent Lunge.

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And you can walk that knee
back just a bit if that feels

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alright in your body.

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Pull the right hip crease back.

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Inhale, look up.

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Exhale, rain it down.

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Fingertips to the earth
and then shift that

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right hip crease back 
for a little runner's stretch.

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Flex your right toes towards
your face, deep breath in.

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Long breath out as you roll
through that right foot

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and come back to
your nice low lunge.

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Curl the back toes under,
lift the back knee.

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Inhale, look forward.

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Exhale, plant the palms,
step the right foot back,

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Plank Pose.

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So lift up between your 
two shoulder blades so that

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it's not collapsed in 
the upper back body

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but you feel this doming effect.

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Then re-establish this 
reach through your heels

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and this length 
through your crown.

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Draw the low abs in.

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And breathe.

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Beautiful. Then you can 
slowly lower to the knees

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or keep the knees lifted

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as you slowly lower
all the way down to the belly.

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Inhale, we rise up,
Cobra or Upward Facing Dog.

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And exhale to soften.

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Forehead back
down to the earth.

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Good, curl the toes under,
inhale in.

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Exhale, press up, 
power up, Plank Pose.

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Quietly whisper to yourself,
"I am strong."

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I am strong.

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

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Inhale in here, bend the knees.

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Exhale, look forward.
Make your way to the top.

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Feet hip width apart.
Let everything go.

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Maybe take some
horsey lips here.

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(audibly exhales)

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That woke Benji up.

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On your next inhale, 
lift halfway.

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Nice long beautiful neck.

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Good, then exhale
to soften and fold.

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This time step the
right foot back, right foot.

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Lower the right
knee to the ground.

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Left knee is over left ankle.

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Hug into the midline.

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Feel that connection as
you rise up, Crescent Lunge.

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Reaching the fingertips
all the way up towards the sky.

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Press into the
top of that back foot.

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Lift up from the pelvic floor.

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Breathe.

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On an exhale, 
soften everything back down

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and we'll send the 
hips back for our stretch.

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Flex the left toes 
towards your face,

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pull the left hip crease back.

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Breathe.

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Lovely. Now roll through,

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you're maybe not 
gonna actually roll through,

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but the idea is that 
we roll through this foot,

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just paying attention 
to how we move.

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We're gonna lift
that back knee up.

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Breathe in.

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Breathe out. Press the 
palms back to the earth.

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Step the left toes back.

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Right knee hugs in.

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Little mindful
mountain climber here.

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Try to hug your right
heel up towards your body.

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Good, then send it back.
Left knee hugs in.

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Try to hug your left
heel up towards your body.

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Hello, low abs.
Here we go.

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Right.

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And left.

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Right.

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And left.

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Right.

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And left.
Last one.

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Right.

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And left.

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Hips up high and back,
Downward Facing Dog.

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Beautiful.

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Bend your right knee,
keep your left leg straight.

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You're gonna turn to look
underneath your right shoulder.

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And then switch
with the breath.

00:14:55.960 --> 00:14:57.825
Right heel down, 
bend the left knee,

00:14:57.825 --> 00:15:00.360
turn to look underneath 
your left shoulder.

00:15:04.270 --> 00:15:08.120
Then bend both knees, inhale in,
exhale, drop the heels,

00:15:08.120 --> 00:15:09.279
straighten the legs.

00:15:09.279 --> 00:15:11.146
You're gonna walk your hands,

00:15:11.146 --> 00:15:14.320
listen carefully, all the way 
back towards your toes.

00:15:14.320 --> 00:15:17.919
So now you're in a Forward Fold
at the back edge of your mat.

00:15:17.919 --> 00:15:20.399
Shake the head 
a little yes, a little no.

00:15:22.137 --> 00:15:24.116
Soft bend in 
the knees as you clasp

00:15:24.116 --> 00:15:26.514
opposite elbow 
with opposite hand.

00:15:26.514 --> 00:15:28.410
And you're just gonna draw

00:15:28.410 --> 00:15:32.430
a little semi-circle 
left to right.

00:15:34.951 --> 00:15:37.639
Relaxing any
tension in the shoulders.

00:15:39.315 --> 00:15:42.986
Getting some healthy blood flow

00:15:42.986 --> 00:15:45.839
to the head, the neck.

00:15:47.065 --> 00:15:51.125
Soften through the jaw and come
back to center and release.

00:15:51.125 --> 00:15:53.440
Hands are gonna come
to the waistline again.

00:15:53.440 --> 00:15:54.600
Inhale in.

00:15:54.600 --> 00:15:57.919
Exhale, press up, root to rise.

00:15:57.919 --> 00:16:01.111
Once again, feeling that
connection with the feet on

00:16:01.111 --> 00:16:06.142
the earth as if you're trying
to tear your yoga mat

00:16:06.142 --> 00:16:08.921
in half right down the middle.

00:16:08.921 --> 00:16:11.523
Draw the 
shoulder blades together

00:16:11.523 --> 00:16:13.909
and allow them to 
melt down the body.

00:16:15.341 --> 00:16:17.160
Total power pose.

00:16:17.160 --> 00:16:19.770
So much power here rather than

00:16:19.770 --> 00:16:22.680
like some of these 
pretzel-y postures, right?

00:16:23.569 --> 00:16:27.376
It's all about the
energy we bring to it.

00:16:28.795 --> 00:16:31.924
And having said that, 
let's drop the fingertips now,

00:16:31.924 --> 00:16:34.581
and without looking down, 
so do not look at the ground,

00:16:34.581 --> 00:16:36.760
if you do, it's okay, 
but if you can,

00:16:36.760 --> 00:16:38.380
try to keep your chin up.

00:16:38.380 --> 00:16:40.200
Allow the sound of
my voice to guide you.

00:16:40.200 --> 00:16:42.669
We're gonna roll through
the right foot to walk

00:16:42.669 --> 00:16:46.090
to the center of the mat.
And then the left foot.

00:16:46.090 --> 00:16:47.070
And we're not gonna look down.

00:16:47.070 --> 00:16:49.210
We're gonna come 
bring the feet together

00:16:49.210 --> 00:16:52.159
at the center of your yoga mat.

00:16:52.159 --> 00:16:54.080
I'm gonna turn
just to face camera.

00:16:54.080 --> 00:16:56.759
But wherever you are in space,
just like own it.

00:16:57.755 --> 00:17:00.156
Root down through your feet.

00:17:00.156 --> 00:17:02.609
The ground is there.
You don't need to look down.

00:17:02.609 --> 00:17:04.701
Root down.
And nice and easy,

00:17:04.701 --> 00:17:06.034
hands are gonna 
come back to the waistline

00:17:06.034 --> 00:17:08.179
if they are not already.

00:17:08.179 --> 00:17:10.359
Nice and easy, you're
gonna think of that upward lift

00:17:10.359 --> 00:17:12.480
through the front, that
grounding through the back.

00:17:12.480 --> 00:17:14.359
You're gonna shift your
weight to your left foot.

00:17:14.359 --> 00:17:16.079
Peel your right heel up.

00:17:16.079 --> 00:17:18.310
Pause.

00:17:18.310 --> 00:17:21.359
Inhale in.
Exhale from your core.

00:17:21.359 --> 00:17:24.190
Imagine there's a marionette
string on your right knee

00:17:24.190 --> 00:17:28.585
and it's slowly lifting it up.
Yeah, we're balancing.

00:17:28.585 --> 00:17:31.240
Pressing into all four
corners of that left foot.

00:17:32.536 --> 00:17:35.529
Hugging everything
energetically and with

00:17:35.529 --> 00:17:38.860
muscle to bone into the midline.

00:17:38.860 --> 00:17:41.440
Sweet. You can pause here 
and just play with that action.

00:17:41.440 --> 00:17:44.020
It's gonna kind of change the
game rather than trying to get

00:17:44.020 --> 00:17:47.759
into Tree Pose by looking down
and finagling our way there,

00:17:47.759 --> 00:17:49.599
really trying to
do this from center.

00:17:49.599 --> 00:17:52.799
So shifting to the left.
You can just play here.

00:17:52.799 --> 00:17:56.079
Try and engage those low abs
that we've been playing with.

00:17:57.087 --> 00:17:59.680
You might even take
the fingertips up high.

00:17:59.680 --> 00:18:03.210
This is a
One-Legged Standing Tadasada.

00:18:04.237 --> 00:18:06.869
And if you're falling all
over the place, no judgment.

00:18:06.869 --> 00:18:09.759
Use this opportunity to
connect to that humility.

00:18:09.759 --> 00:18:13.339
I love to (chuckles) have
a good chuckle at myself and

00:18:13.339 --> 00:18:16.680
find a little levity. Right?

00:18:16.680 --> 00:18:18.779
It's only Day 4, too.

00:18:19.714 --> 00:18:21.285
If you'd like, 
we can take this now

00:18:21.285 --> 00:18:23.329
into a Vrksasana, Tree Pose.

00:18:23.329 --> 00:18:26.759
So you'll open up through the
hip and you can keep your toes

00:18:26.759 --> 00:18:28.845
on the ground as an option.

00:18:28.845 --> 00:18:31.400
We can bring the right
foot to the calf as an option.

00:18:31.400 --> 00:18:33.519
We're gonna skip pressing
against the knee and we're

00:18:33.519 --> 00:18:36.630
gonna maybe also offer
bringing the foot to the

00:18:36.630 --> 00:18:39.280
inner left thigh as an option.

00:18:39.280 --> 00:18:41.653
Think about opening 
your right hip,

00:18:41.653 --> 00:18:45.400
lengthening the tailbone down, 
finding that lift in the heart.

00:18:48.323 --> 00:18:50.279
Maybe reaching
the fingertips up.

00:18:52.143 --> 00:18:53.699
Inhale in.

00:18:54.764 --> 00:18:57.720
And exhale to let that go.

00:18:57.720 --> 00:19:01.279
And shifting this experiment,
this playtime to the other side.

00:19:01.279 --> 00:19:03.640
So especially if you've been
practicing for a long time,

00:19:03.640 --> 00:19:06.131
see if you can slow it down 
and really try to find

00:19:06.131 --> 00:19:09.440
this lift from the midline.

00:19:09.440 --> 00:19:12.039
So shifting your weight as 
you're ready to the right foot,

00:19:12.039 --> 00:19:15.279
peeling up with the left
and just left heel and just

00:19:15.279 --> 00:19:16.599
pausing here for a second.

00:19:16.599 --> 00:19:18.314
Just noticing what muscles can

00:19:18.314 --> 00:19:21.319
I recruit in the 
center of my body.

00:19:22.418 --> 00:19:23.432
And then imagine that

00:19:23.432 --> 00:19:25.240
marionette string 
lifting you up.

00:19:26.408 --> 00:19:28.229
Maybe going down.

00:19:28.229 --> 00:19:29.480
Take it up.

00:19:30.401 --> 00:19:32.850
Maybe you take the
arms all the way up.

00:19:35.448 --> 00:19:39.970
Maybe you're starting to get
a little warm around your head

00:19:39.970 --> 00:19:43.981
(chuckles), around your brow.

00:19:43.981 --> 00:19:47.409
And then maybe we take 
it into the Tree Pose today,

00:19:47.409 --> 00:19:49.970
opening up through the left hip.

00:19:49.970 --> 00:19:54.680
So in Tree we get this unique
opportunity to find the middle

00:19:54.680 --> 00:19:58.689
too where the left foot
may press into the right leg.

00:19:58.689 --> 00:20:02.079
We kind of want to press back,
finding that center line.

00:20:05.861 --> 00:20:08.599
And this really kind of makes
our balancing practice more

00:20:08.599 --> 00:20:13.470
sustainable, which yes, (laughs)
is a big metaphor as well.

00:20:13.470 --> 00:20:18.231
When we kind of find that 
dance between both sides,

00:20:19.504 --> 00:20:22.269
hugging to middle.

00:20:22.269 --> 00:20:23.960
Alright, however
that went for you,

00:20:23.960 --> 00:20:25.330
take a deep breath.

00:20:25.330 --> 00:20:27.039
Inhale lots of love in.

00:20:27.039 --> 00:20:30.359
As you exhale, release, bring
the hands behind the head.

00:20:30.359 --> 00:20:33.655
Fingertips to interlace,
feet hip width apart.

00:20:33.655 --> 00:20:35.519
Inhale, lift the chest.

00:20:35.519 --> 00:20:37.640
Exhale, take it to one side.

00:20:37.640 --> 00:20:40.680
Bend the knees,
rounding through.

00:20:40.680 --> 00:20:43.360
Little love for the spine.

00:20:43.360 --> 00:20:45.799
The same old diddy
that we've done before.

00:20:45.799 --> 00:20:47.586
See if you can
find something new.

00:20:47.586 --> 00:20:50.174
Maybe bending a little deeper.

00:20:51.157 --> 00:20:54.238
Maybe finding a
new breath pattern.

00:20:58.229 --> 00:21:02.541
And then sending it
the opposite direction.

00:21:09.891 --> 00:21:11.490
And then releasing.

00:21:11.490 --> 00:21:15.965
Without looking down, 
you got this,

00:21:15.965 --> 00:21:17.620
lengthen through the 
crown of the head,

00:21:17.620 --> 00:21:19.608
walk nice and tall to 
the top of your mat.

00:21:19.608 --> 00:21:21.039
You don't need to look down.
The ground is there.

00:21:21.039 --> 00:21:23.670
You know this.
It's got you.

00:21:23.670 --> 00:21:24.701
Alright, and then reach the

00:21:24.701 --> 00:21:26.880
fingertips up high 
towards the sky.

00:21:26.880 --> 00:21:30.680
Last time, 
Forward Fold all the way down.

00:21:40.923 --> 00:21:42.519
Alright, now listen carefully.

00:21:42.519 --> 00:21:45.580
You're gonna walk your 
feet as wide as the yoga mat

00:21:45.580 --> 00:21:47.920
here in your Forward Fold.

00:21:49.261 --> 00:21:52.759
Now take a couple moments to
clasp opposite elbow again and

00:21:52.759 --> 00:21:54.981
just sway a little side to side,

00:21:54.981 --> 00:21:57.200
pressing into all four
corners of the feet.

00:21:58.557 --> 00:22:00.359
Then continue
to bend your knees.

00:22:00.359 --> 00:22:03.920
Release the hands to support
you and we're gonna slowly

00:22:03.920 --> 00:22:06.599
work to drop our
center down in space.

00:22:06.599 --> 00:22:08.743
Now I know this 
is quite challenging,

00:22:08.743 --> 00:22:10.200
so we have lots of options here.

00:22:10.200 --> 00:22:11.599
First, lift the heels.

00:22:11.599 --> 00:22:13.880
Come into more of
a froggy position.

00:22:13.880 --> 00:22:15.200
We're not gonna be
here too long either.

00:22:15.200 --> 00:22:17.926
Just kind of
testing the waters.

00:22:17.926 --> 00:22:20.455
And you can keep 
a little sway going here

00:22:20.455 --> 00:22:22.319
with the heels lifted.

00:22:22.319 --> 00:22:24.960
Or we can already start
to ground through the feet.

00:22:26.100 --> 00:22:29.799
Kind of coming into
variation of Malasana.

00:22:30.775 --> 00:22:33.789
Palms either on the earth,
fingertips on the earth,

00:22:33.789 --> 00:22:35.962
or palms pressing together.

00:22:35.962 --> 00:22:39.630
If the palms are pressing
together and you're feeling

00:22:39.630 --> 00:22:44.621
pretty low to the ground here,
lift up a little bit.

00:22:44.621 --> 00:22:47.359
Find that lift up through
the pelvic floor and find this

00:22:47.359 --> 00:22:50.839
pressing out of the arms into
the legs and the squeezing of

00:22:50.839 --> 00:22:51.880
the legs into the arms.

00:22:51.880 --> 00:22:54.440
So we have lots of
different options here.

00:22:54.440 --> 00:22:59.381
Breathe everyone, 
all together now (chuckles).

00:22:59.381 --> 00:23:01.656
And then slowly,
listen carefully,

00:23:01.656 --> 00:23:04.000
you're gonna keep
the feet kind of active.

00:23:04.000 --> 00:23:06.938
So spread your toes, 
spread your fingertips,

00:23:06.938 --> 00:23:08.878
walk your hands behind you,

00:23:08.878 --> 00:23:11.599
and we're gonna 
slowly transition to a seat.

00:23:11.599 --> 00:23:14.118
Now if that transition 
is just not right for you,

00:23:14.118 --> 00:23:17.839
you can find your way 
to this Cobbler's Pose

00:23:17.839 --> 00:23:20.255
in a way that feels

00:23:21.658 --> 00:23:23.662
honorable (laughs).

00:23:23.662 --> 00:23:28.039
And then we're gonna grab the
ankles, draw the heels in just

00:23:28.039 --> 00:23:30.480
a bit and lift up
through the spine.

00:23:30.480 --> 00:23:33.359
This is a great posture 
to kind of check, do I,

00:23:33.359 --> 00:23:35.472
could I benefit 
from a little lift,

00:23:35.472 --> 00:23:37.839
like a little blanket or 
a block or a towel?

00:23:37.839 --> 00:23:40.759
And the way you can tell
is if your spine is tending to

00:23:40.759 --> 00:23:43.539
really collapse back here,
totally normal.

00:23:43.539 --> 00:23:47.399
This is kind of where
we are in the everyday.

00:23:47.399 --> 00:23:50.000
Then it could be nice to
lift the hips up a little bit

00:23:50.000 --> 00:23:53.520
higher so you can find
this length with more ease.

00:23:53.520 --> 00:23:56.980
So may not need in this moment,
but maybe for tomorrow.

00:23:56.980 --> 00:23:59.820
Alright, sit up nice and tall.

00:23:59.820 --> 00:24:02.880
Tops of the thigh bones,
the femur is gonna draw down.

00:24:02.880 --> 00:24:06.349
And it's not that we're
pressing it's more of like

00:24:06.349 --> 00:24:07.960
doing the work on the inside.

00:24:07.960 --> 00:24:11.160
So that intention of really
grounding down with the thighs

00:24:11.160 --> 00:24:14.300
and finding that lift
up through the center.

00:24:14.300 --> 00:24:18.590
This type of work translates
off the mat into our everyday

00:24:18.590 --> 00:24:20.119
more than you'll ever see.

00:24:20.119 --> 00:24:22.370
That impact, 
we just cannot name

00:24:22.370 --> 00:24:24.000
so that's why 
I continue to do this

00:24:24.000 --> 00:24:26.359
and I'm thankful
that you're here with me.

00:24:26.359 --> 00:24:29.139
Let's spend one
more deep breath in here.

00:24:31.270 --> 00:24:34.039
And then as you exhale,
you can release that bind.

00:24:34.039 --> 00:24:35.679
Actually, let's take 
it forward. You know what?

00:24:35.679 --> 00:24:36.720
Let's take it
forward for a breath.

00:24:36.720 --> 00:24:39.619
As you exhale,
let's take it forward.

00:24:39.619 --> 00:24:42.549
Let's improvise.

00:24:42.549 --> 00:24:44.680
Just felt like my
body wanted to do that

00:24:44.680 --> 00:24:46.899
so we'll insert that in.

00:24:49.353 --> 00:24:53.279
And then we'll release and
let's send the legs out long.

00:24:54.295 --> 00:24:58.223
Point thy toes, 
send the fingertips forward.

00:24:58.223 --> 00:25:03.000
And let's slowly begin to roll
it down, starting by engaging

00:25:03.000 --> 00:25:06.119
the muscles of the low, you
can tell my voice changes too

00:25:06.119 --> 00:25:09.279
when I engage those
muscles below low abs.

00:25:09.279 --> 00:25:12.269
So low abs
finding that C-curve.

00:25:12.269 --> 00:25:14.300
Again, I want to prep you guys.

00:25:14.300 --> 00:25:18.790
The legs may fly up and
you might fall, that's fine.

00:25:18.790 --> 00:25:23.495
We're just one day 
at a time, checking in,

00:25:23.495 --> 00:25:26.157
challenging ourselves.

00:25:26.157 --> 00:25:28.389
And then eventually you're
probably already there,

00:25:28.389 --> 00:25:31.459
but we can allow 
ourselves to relax

00:25:31.459 --> 00:25:35.670
the weight of the 
body fully into the mat.

00:25:35.670 --> 00:25:38.240
Alrighty, one last
stretch for the hips.

00:25:38.240 --> 00:25:39.949
Bend your left knee,

00:25:39.949 --> 00:25:42.666
cross your right ankle over 
the top of the left thigh.

00:25:42.666 --> 00:25:44.160
Reclined Pigeon.

00:25:44.160 --> 00:25:45.940
Lift the legs up,
thread the needle.

00:25:45.940 --> 00:25:49.808
You're gonna reach between
the legs here (chuckles).

00:25:49.808 --> 00:25:51.194
Flex the feet.

00:25:51.194 --> 00:25:54.720
Interlace the fingertips behind
your left hamstring and then

00:25:54.720 --> 00:25:58.340
squeeze those legs up
towards your chest, breathe.

00:25:58.340 --> 00:26:02.480
Any soft, easy movement here
that feels good, explore that.

00:26:04.204 --> 00:26:06.970
And return to the
sound of your breath.

00:26:16.505 --> 00:26:18.967
And then slowly release.

00:26:18.967 --> 00:26:21.349
Take it to the other side.

00:26:21.349 --> 00:26:22.799
One final stretch.

00:26:22.799 --> 00:26:26.180
And this one is just 
such a wonderful pose

00:26:26.180 --> 00:26:30.026
I feel like for rooting down, 
grounding down.

00:26:30.026 --> 00:26:33.360
You know, 
balancing postures, great.

00:26:33.360 --> 00:26:36.759
Nothing shows you the truth
more than a balancing posture.

00:26:38.350 --> 00:26:41.404
But this Reclined Pigeon is
one of my favorites for when

00:26:41.404 --> 00:26:44.578
I need to ground, to root,

00:26:44.578 --> 00:26:47.440
to feel the mat rising up 
to meet my back body.

00:26:49.141 --> 00:26:52.184
To open up the hips

00:26:52.184 --> 00:26:54.520
and relax my shoulders.

00:26:54.520 --> 00:26:57.059
Let gravity just
kind of draw them down.

00:27:00.289 --> 00:27:02.799
When you're ready, unravel.

00:27:02.799 --> 00:27:05.399
Can hug the
knees into the chest.

00:27:05.399 --> 00:27:07.079
Maybe take a Happy Baby.

00:27:07.079 --> 00:27:08.720
Any other
movement that feels good.

00:27:08.720 --> 00:27:13.039
Otherwise, we are ready
to extend the legs out long.

00:27:14.404 --> 00:27:19.349
Let's bring both hands
to the low belly today.

00:27:19.349 --> 00:27:20.920
Close your eyes.

00:27:22.526 --> 00:27:25.242
You can stay here 
after this video ends

00:27:25.242 --> 00:27:27.519
as long as time allows.

00:27:27.519 --> 00:27:29.870
Just breathing into your belly.

00:27:30.973 --> 00:27:33.360
Maybe breathing
in on a five count

00:27:33.360 --> 00:27:35.875
and exhaling on a five count.

00:27:37.968 --> 00:27:42.039
And if this is all 
that time allows for,

00:27:42.039 --> 00:27:46.619
you may notice it doesn't 
take too much

00:27:46.619 --> 00:27:50.006
to root down

00:27:50.006 --> 00:27:53.820
and to feel the support

00:27:53.820 --> 00:27:56.190
that is always there.

00:27:59.510 --> 00:28:02.040
Thank you as
always for being here.

00:28:02.040 --> 00:28:04.480
Look forward to
seeing you tomorrow.

00:28:06.861 --> 00:28:08.880
Let's take a final
breath in together.

00:28:12.171 --> 00:28:14.839
We'll close right here with
the hands on the belly

00:28:14.839 --> 00:28:16.930
as we breathe out together.

00:28:21.915 --> 00:28:25.560
Root in the good stuff.

00:28:25.560 --> 00:28:30.920
What do I want to root into?

00:28:30.920 --> 00:28:33.699
Just a little contemplation to

00:28:33.699 --> 00:28:37.061
take on into the 
rest of your day.

00:28:37.061 --> 00:28:39.534
Take care everyone.

00:28:39.534 --> 00:28:41.260
Namaste.

00:28:44.541 --> 00:28:47.662
(light music)