WEBVTT

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- Hello everyone,

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welcome to Center 
Your 30 Day Yoga Journey.

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It's Day 9, Corazón,

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a heart centering practice.

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Let's get started.

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(light music)

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Okay, wonderful.

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Let's begin in a seat.

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And we're gonna take the
left hand to the heart

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or the chest, 
right hand on top.

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And take a moment here 
to sit up nice and tall,

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relax your shoulders.

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And if it's all right with you,
we're gonna drop right in.

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So take a deep
breath in through the nose.

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And a long exhale
out through the mouth.

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Sit up a little taller.

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Inhale in through the nostrils.

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Deep full breath and
exhale out through the mouth.

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And one more just like that.

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Let this one be
a cleansing breath,

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whatever that means to you.
Big inhale.

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And exhale, let it go.

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Beautiful.

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Drop your chin to your chest,
the head to the heart,

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breathe in.

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This time keep the lips sealed.
Breathe out.

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Breathe in.

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And breathe out.

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One more time just like that.

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Breathe in.

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And release.

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Beautiful.

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You can release the hands,
lift the head, open your eyes and

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let's come
forward to all fours.

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We're gonna come to
Puppy Posture or Anahatasan,

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Heart-to-Earth Pose.

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So let's start in Tabletop.

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Then from here you're gonna
just replace your hands,

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where your hands are placed, 
with your elbows.

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So you wanna stack the
elbow joint and the shoulder.

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Palms come out in front,
spread the fingertips wide.

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Then keep the forearms
exactly where they are.

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So we have two
parallel lines here.

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And we're just
gonna walk the knees back.

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Walk the knees 
back bit by bit

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until the heart melts 
down towards the mat.

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Breathe.

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You got to bring
the breath here today.

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Feel this deep stretch,

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this lovely opening in the

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shoulders as the heart
melts down towards the earth.

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If the forehead
makes it to the mat, great.

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If not, no worries.
Just grip through your knuckles

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and your fingertips 
for a little stability.

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Everyone think about 
rocking your tailbone up,

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up towards the sky.

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And then just 
remembering to kind of

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pay attention 
to the details here.

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Fingertips spreading,
toes pointing straight back.

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Inhale in deeply here.

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And exhale to release.

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Nice.

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Now keep the feet 
pressing down on the earth,

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claw through the fingertips, 
inhale in.

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Exhale, draw the navel up
and from your center,

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whatever that means to you.

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That's why we're here playing
around with what that means.

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Navel draws up and in and
from center, we're gonna slowly

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press into our foundation 
and slide through to the hips

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and the belly, kissing the earth.

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Adjust a little bit so
your elbows can stay underneath

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your shoulders here.

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And boom, 
we're in the Sphinx Pose.

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Press into the
tops of the feet.

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Engage the quads a bit
by lifting the kneecaps.

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And then you're gonna tug just
gently, don't need to force

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this too hard, but just
pressing into the palms we're

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gonna tug the elbows back
gently to see if we can grow a

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little bit more open
in the heart center here.

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Lovely. 
If you're feeling any stress

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or tension in the 
back of the neck,

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just tuck the chin slightly.

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I'm feeling alright here today,
but there are other days where

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I need to tuck the chin.

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Nice, and then draw 
a line with your nose

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past your right shoulder.

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I'm keeping that active
tug back of the elbows here.

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Imagine someone's 
maybe giving you

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a little smooch on 
the left side of your neck.

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Why not?

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And then come through center
and take it to the other side,

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just drawing a line with your
nose past your left shoulder.

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Should feel a nice, 
deep stretch in

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the right side of 
your neck here.

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Lovely.
Bring it back to center.

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We're gonna interlace 
the fingertips here,

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curl the toes under, 
inhale in.

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Exhale, lift the knees.

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Send the heels back.

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Just waking up the core here.

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Navel draws up and in.

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Low ribs hug in.

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Forearm Plank for three.

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Breathe deep, you got this.

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Two and one.

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Great. Slowly lower all
the way back down.

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You're gonna draw the hands
now underneath the shoulders.

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Squeeze the elbows in,
press into the tops of the feet

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firmly, and inhale, 
rise up, Cobra.

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So think of this as a spinal
extension rather than trying

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to force yourself into 
this Cobra shape that

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you may have seen before.

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Focus on the sensation,

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rooting down 
through the pubic bone,

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maybe hugging those low ribs in,
drawing the navel in and up

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if you've been 
practicing a while.

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Lengthening the 
crown of the head.

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Strengthening the back.

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Beautiful, slowly release that.

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We're gonna 
press up to all fours

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and take Cat-Cow.

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Finding a little flow
here with your breath.

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Focusing on the
heart center today.

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No doubt so maybe as you

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move through
this gesture, this dance,

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this spinal flexion, think about
moving from your heart center.

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So heart open here in Cow and
then heart really lifting up

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in the spine kind of 
follows suit as you move

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from this energy center

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in the middle of your chest.

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Now slowly make your
way to Downward Facing Dog.

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Hips up high and back stretch,
breathe deep.

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Maybe you start to bend the
knees if you haven't already.

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Maybe you start to incorporate
a little wave in the spine.

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And then when you're ready,

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we're gonna bring the right foot
all the way up to our lunge

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and lower the back knee down.

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Take a second here with the
fingertips on the mat to just

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find some soft, easy
movement, to stretch it out.

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Find your alignment.

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Front knee over front ankle.

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You might even walk 
that back knee back a bit

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if you want 
a little deeper stretch.

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Then before you
come up, engage,

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lift the pelvic floor, 
draw the navel in.

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Hug the low ribs 
back just a bit

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and then we'll slowly come up,

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pressing into all four corners 
of that front foot strongly.

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Interlace the fingertips 
behind the back,

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draw the knuckles down

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as you open
up through the chest.

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Root down
through that back leg.

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Press firmly through that 
front foot and slow and steady,

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you might tuck the chin 
and slowly lift it up,

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lifting the heart up 
towards the sky.

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Drawing the 
shoulder blades together,

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take a deep breath in.

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And exhale to release.

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We're gonna just
send that right foot back.

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Come to all fours.
Deep breath in.

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Long breath out to make your
way to Downward Facing Dog.

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Man, I've got
the best view here.

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Benji-view.

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When you're ready, step
the left foot all the way up.

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Lower the right knee down.

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Take a second here.

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Sway a little side to side.

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Find what feels good.

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Stack the bones.

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Maybe walk the right knee back
for a little deeper stretch.

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And then again, before you
lift up, find that connection.

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Pelvic floor lifts, 
navel draws in,

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low ribs hug in just a
bit and then from there,

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we squeeze the inner thighs
to the midline and we're gonna

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take the bind this time
with the opposite thumb on top.

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So the one that feels funky.

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A little yoga for the brain.
Draw the knuckles down.

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Open up through the chest.

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Draw the
shoulder blades together.

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Root firmly
through that back leg.

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Continue to draw 
the navel in and up,

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engaging the 
muscles of the low abs.

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Option to tuck the chin
and then slowly rise up.

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Lifting the chin,
opening up through the throat.

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Lifting the sternum,
the heart to the sky.

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Continue to breathe.

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We'll release the bind.

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Come all the way back down.

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Plant the palms.

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Bring the knees together,
really together here.

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Half Plank.

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Crown of the head 
reaches forward. Inhale in.

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Exhale, just bend the elbows
halfway and then lift it up.

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Bend the elbows halfway.

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Lift it up.

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Bend the elbows halfway.

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Lift it up.
Two more.

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Bend the elbows.

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Press and lift.
Last one.

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Lovely.

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Then we'll take it back 
to Downward Facing Dog.

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Make your way
there nice and slow.

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When you get there,

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take the deepest breath 
you've taken all day.

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In and as you exhale out,

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melting the heart towards 
the tops of the thighs.

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Beautiful.
Bend the knees.

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Inhale, carve a line
with your nose, look forward.

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Exhale, make your 
way to the top,

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Forward Fold at the 
head of your mat.

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Toes pointing forward, 
let it all hang.

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Take any soft easy
movement here that feels good.

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So it could just be a
couple big breaths allowing

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the inhale to move you.
The exhale to move you.

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Or you can grab opposite elbow.

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Maybe shake the head 
a little yes, a little no.

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And when you're ready, 
we'll bend the knees generously,

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root down through the feet and

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slowly begin to 
roll it up to standing.

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Root down through your feet.

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Stack up through the spine.

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And you know what to do here.

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Invite a big lift
in your heart center.

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Close your eyes.

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If you feel a little too wobbly
with the eyes closed here,

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you can just soften your
gaze down past your nose,

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you know that.

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Alright, now the
mantra here is "I am safe."

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Take it or leave it.
You know, just heart work

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can't hurt to cover your bases.
(chuckles)

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But in all seriousness,

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there's an invitation here 
to whisper, "I am safe."

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I am safe.

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Alright, reach the
fingertips up towards the sky.

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Interlace the fingertips,
knuckles draw up as you reach

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up towards the heavens here.

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You're gonna bend your knees,
you're going to slide just the

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left foot
behind your right heel.

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You can peek at
me if you need to.

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Then we're gonna kind of curtsy
here and send the knuckles

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over towards the right side.

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Feel that lengthening
in your left side waist.

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Spine is neutral here.

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And then bring it back
up to center, Tadasana.

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And then we'll bend the knees,

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slide the right toes
behind the left heel.

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And when you're ready, begin
to bend deeply, a little curtsy

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as you send the
knuckles towards the left.

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And then we'll come back
to center, release the bind,

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inhale, look up.

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Wiggle the fingertips 
as you exhale,

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bring it all the way down,
Forward Fold.

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Inhale, halfway lift.

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Palms on shins, thighs, 
or you can take airplane arms.

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And then exhale, soften, fold.

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Beautiful.

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From here, we're gonna,
fingertips come to the mat,

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we're gonna step the left
foot back, left foot back.

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Pivot on the back foot.

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Bend the front knee.

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Strong legs.

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Take your left hand
to your left inner thigh.

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Give it a little pat to see
if you can help invite it to

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engage a little more.

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Press into the outer
edge of that back foot,

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draw up from the arch.

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Good. Then from here, 
hands can come to the waistline

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and with the strong legs, 
with this deep bend in the

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front knee and strong legs, 
you're gonna slowly press up,

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power up to a little Warrior I
with the hands on the waist.

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Beautiful.
Find length in the spine.

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So this area that 
we just lengthened,

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lift up out of the waistline here.

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Keep that deep
bend in the front knee.

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Alright, then we're gonna swim

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the fingertips forward, 
around and back.

00:15:47.279 --> 00:15:50.719
Interlace, knuckles draw down.

00:15:50.719 --> 00:15:52.200
We open up through the chest.

00:15:52.200 --> 00:15:54.801
Big breath here, inhale.

00:15:54.801 --> 00:15:56.559
Exhale, navel draws in.

00:15:56.559 --> 00:15:58.480
We pull the
right hip crease back.

00:15:58.480 --> 00:16:01.930
Left foot stays super strong.

00:16:01.930 --> 00:16:03.758
Back leg, super strong

00:16:03.758 --> 00:16:06.621
as we lengthen the crown
of the head forward here.

00:16:07.502 --> 00:16:10.260
Great. Pause here, breathe.

00:16:10.260 --> 00:16:12.329
Hug the low ribs in.

00:16:12.329 --> 00:16:15.821
Then stay here, or you
can continue the journey down,

00:16:15.821 --> 00:16:17.569
Humble Warrior.

00:16:17.569 --> 00:16:21.263
Knuckles reaching
actively up towards the sky.

00:16:21.263 --> 00:16:25.440
Crown of the head
down towards the earth.

00:16:25.440 --> 00:16:27.399
Inhale in deeply here.

00:16:27.399 --> 00:16:29.240
Stay for the exhale.

00:16:31.343 --> 00:16:33.270
Good, inhale in again.

00:16:34.638 --> 00:16:37.799
This time on your exhale,
navel draws up from center.

00:16:37.799 --> 00:16:40.480
We begin to lift,
press into the feet firmly.

00:16:40.480 --> 00:16:43.482
Keep that front 
knee bent as you lift

00:16:43.482 --> 00:16:46.733
your heart up 
towards the sky. Beautiful.

00:16:47.855 --> 00:16:50.559
Release the bind,
inhale, reach for the sky.

00:16:50.559 --> 00:16:51.920
Warrior I.

00:16:51.920 --> 00:16:54.901
Exhale, bring it 
all the way down.

00:16:54.901 --> 00:16:58.279
Plant the palms and
step it back to Plank Pose.

00:16:58.279 --> 00:16:59.725
Breathe in here.

00:16:59.725 --> 00:17:03.009
On an exhale, send the 
hips up high and back,

00:17:03.009 --> 00:17:05.000
Downward Facing Dog.

00:17:06.120 --> 00:17:07.499
Inhale in.

00:17:09.194 --> 00:17:12.079
And exhale out.

00:17:12.079 --> 00:17:15.079
Good. Inhale to step
the left foot forward.

00:17:15.702 --> 00:17:17.319
Pivot on the back foot.

00:17:17.319 --> 00:17:18.680
Strong legs.

00:17:18.680 --> 00:17:21.199
Take the right hand, 
pat the right inner thigh

00:17:21.199 --> 00:17:23.960
just to engage that muscle.
Lift that knee cap.

00:17:23.960 --> 00:17:26.649
Press into the outer
edge of the back foot.

00:17:26.649 --> 00:17:29.329
Draw energy up from the arch.

00:17:29.329 --> 00:17:31.240
Front knee is in
a deep bend here.

00:17:31.240 --> 00:17:34.480
Hands come to the waistline 
and we'll slowly rise up

00:17:34.480 --> 00:17:37.042
pressing into all four
corners of the feet.

00:17:37.042 --> 00:17:39.943
Pull the left hip crease back.

00:17:39.943 --> 00:17:42.580
Draw the navel slightly in.

00:17:42.580 --> 00:17:46.290
Press firmly into the back foot,
relax your shoulders.

00:17:46.290 --> 00:17:48.319
Then we'll send
the fingertips forward.

00:17:48.319 --> 00:17:50.720
Spread the
fingertips around and back.

00:17:50.720 --> 00:17:52.880
Swimming the
arms into the bind.

00:17:52.880 --> 00:17:54.929
This time,
opposite thumb on top.

00:17:54.929 --> 00:17:58.720
Knuckles draw down as we open
the heart up towards the sky.

00:17:58.720 --> 00:18:01.299
Deep breath in.

00:18:01.299 --> 00:18:04.839
On the exhale, find that
contraction so the navel draws

00:18:04.839 --> 00:18:08.480
in to support the back as
we send the heart forward.

00:18:08.480 --> 00:18:12.071
Imagine you're peering 
into a little pond,

00:18:12.071 --> 00:18:14.079
a little body of water here.

00:18:14.079 --> 00:18:15.634
Crown of the head 
reaching forward,

00:18:15.634 --> 00:18:20.400
that back extension that 
we've been playing with here.

00:18:22.396 --> 00:18:26.599
And then you can stay here
looking into your reflection

00:18:26.599 --> 00:18:30.410
in the pond or we'll continue
the journey down if it feels

00:18:30.410 --> 00:18:32.001
right in your body today,

00:18:32.001 --> 00:18:34.330
crown of the head 
reaching towards the earth,

00:18:34.330 --> 00:18:36.920
knuckles all the way up 
towards the heavens.

00:18:37.887 --> 00:18:40.519
So I'm not collapsing 
into my bones here.

00:18:40.519 --> 00:18:45.312
I'm lifting, finding that
connection through my core.

00:18:50.387 --> 00:18:52.113
Inhale in.

00:18:53.274 --> 00:18:55.633
Stay for the exhale.

00:18:56.385 --> 00:18:58.240
You got this.
Inhale in.

00:19:00.133 --> 00:19:02.200
Exhale to rise.

00:19:02.200 --> 00:19:03.599
Remember your root practice.

00:19:03.599 --> 00:19:06.759
Root down to rise up.

00:19:08.294 --> 00:19:10.990
Nice. With control, 
release the bind.

00:19:10.990 --> 00:19:13.610
Let's send the fingertips up,
Warrior I.

00:19:15.546 --> 00:19:19.359
And then exhale to bring it all
the way back down to the earth.

00:19:19.359 --> 00:19:23.160
Plant the palms, step it back,
Plank Pose.

00:19:23.160 --> 00:19:25.070
Deep breath in.

00:19:26.000 --> 00:19:28.462
Hips up high and 
back as you breathe out,

00:19:28.462 --> 00:19:30.310
Downward Facing Dog.

00:19:34.538 --> 00:19:35.440
Relax your jaw.

00:19:35.440 --> 00:19:37.599
Soften through
the skin of the face.

00:19:37.599 --> 00:19:39.839
Take one more
deep breath in here.

00:19:39.839 --> 00:19:42.279
Send weight into the
lower half of your body.

00:19:42.279 --> 00:19:44.130
Press into your knuckles.

00:19:46.370 --> 00:19:50.759
And then a slow descend of
the knees to kiss the earth.

00:19:50.759 --> 00:19:52.509
Bring the knees wide.

00:19:53.644 --> 00:19:57.359
Feet come in and we'll send the
hips back as we melt the heart,

00:19:58.679 --> 00:20:01.459
Extended Child's Pose.

00:20:03.087 --> 00:20:06.249
Alright, rest your sweet heart.

00:20:06.249 --> 00:20:07.920
Inhale lots of love in.

00:20:10.301 --> 00:20:11.609
And lots of love out.

00:20:11.609 --> 00:20:14.079
We're nearing the
closing of this practice.

00:20:14.079 --> 00:20:17.400
So close your eyes and see
if you can soften your heart.

00:20:17.400 --> 00:20:20.733
Again, if the mantra 
or the affirmation,

00:20:20.733 --> 00:20:24.079
"I am safe," is helpful,

00:20:24.079 --> 00:20:25.832
maybe quietly 
whisper it to yourself

00:20:25.832 --> 00:20:28.119
or maybe quietly whisper 
it to yourself anyway.

00:20:28.119 --> 00:20:31.104
Just see what happens.

00:20:35.142 --> 00:20:38.856
The mat is such 
a beautiful place

00:20:41.222 --> 00:20:44.350
where we can merge the

00:20:45.727 --> 00:20:49.532
conscious with the unconscious.

00:20:51.930 --> 00:20:56.440
Press into the hands, lift your
sweet heart all the way back up.

00:20:56.440 --> 00:20:59.203
Walk the knees together.

00:20:59.203 --> 00:21:02.230
And take the legs 
to one side, any side,

00:21:02.230 --> 00:21:04.290
so you can come 
through to a seat.

00:21:07.688 --> 00:21:10.030
Inch your way to the 
top of your mat a bit

00:21:10.030 --> 00:21:12.400
so you can point the toes.
We're gonna do our roll down.

00:21:12.400 --> 00:21:15.762
So send your fingertips forward,
knuckles forward.

00:21:15.762 --> 00:21:17.471
Squeeze the legs 
and we're gonna start

00:21:17.471 --> 00:21:19.815
with the tailbone scooping.

00:21:19.815 --> 00:21:20.999
Navel draws in.

00:21:20.999 --> 00:21:24.259
So if your belly or your
muscles of the belly are kind

00:21:24.259 --> 00:21:26.579
of protruding you want to
try to draw them in here

00:21:26.579 --> 00:21:29.200
as you roll slowly down.

00:21:32.605 --> 00:21:36.406
And then we'll come
all the way to release.

00:21:36.406 --> 00:21:38.839
Bring the feet
as wide as the mat.

00:21:38.839 --> 00:21:42.680
Turn your gaze to the screen
just to look where Benji has

00:21:42.680 --> 00:21:45.949
decided to lay today (laughs).

00:21:45.949 --> 00:21:48.740
And then bring your left hand
to your heart and your right

00:21:48.740 --> 00:21:53.359
hand to your belly and
your head back to center.

00:21:53.359 --> 00:21:54.950
Close your eyes.

00:22:00.173 --> 00:22:01.977
Inhale deeply.

00:22:03.881 --> 00:22:07.652
Exhale out through 
the mouth, let it go.

00:22:10.810 --> 00:22:12.935
On your next inhale,

00:22:12.935 --> 00:22:17.160
see if you can feel 
the belly expand as

00:22:17.160 --> 00:22:19.940
you breathe deeply in.

00:22:19.940 --> 00:22:21.729
And then just when 
you've filled the belly,

00:22:21.729 --> 00:22:24.956
see if you can now fill 
this area of the chest,

00:22:24.956 --> 00:22:27.649
your heart center, 
with breath as well.

00:22:29.151 --> 00:22:32.183
And then let it all go.

00:22:32.183 --> 00:22:33.540
We'll try that twice more.

00:22:33.540 --> 00:22:36.160
So you inhale
first fill the belly.

00:22:39.747 --> 00:22:41.766
Now the chest, 
the heart center,

00:22:41.766 --> 00:22:43.600
fill, fill, fill, inhale.

00:22:44.729 --> 00:22:46.705
And then let it all go.

00:22:48.224 --> 00:22:50.533
And one more just like that.

00:22:50.533 --> 00:22:53.450
Inhale, fill the belly.

00:22:55.893 --> 00:22:59.460
Keep inhaling. The chest, 
the heart center fills.

00:23:00.497 --> 00:23:04.839
Expands, expands, expands,
and then let everything go.

00:23:08.861 --> 00:23:11.000
Glorious.
Relax everything.

00:23:11.000 --> 00:23:12.609
Soften.

00:23:12.609 --> 00:23:16.239
Let your breath
just flow nice and easy.

00:23:22.056 --> 00:23:24.217
Great work today.

00:23:24.217 --> 00:23:27.122
Slowly bring
the palms together.

00:23:27.122 --> 00:23:29.795
Thumbs up to the forehead.

00:23:33.056 --> 00:23:35.868
To the humble hearts club,

00:23:35.868 --> 00:23:39.128
to the wild hearts club,

00:23:39.128 --> 00:23:42.182
to the whole hearts club, 
love you guys.

00:23:42.182 --> 00:23:43.519
See you tomorrow.

00:23:43.519 --> 00:23:45.933
Let's take one
final breath in together.

00:23:47.935 --> 00:23:50.453
And out together.

00:23:50.453 --> 00:23:51.929
Namaste.

00:23:53.890 --> 00:23:57.171
(light music)