WEBVTT

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- Hello everyone and
welcome back to Center.

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It is Day 17 and
it's time to move.

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Let's get started.

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(light music)

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Okay, come on down to the
ground and I'm gonna recommend

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you sit up on something today.

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So I have a little blanket,
just a little lift, but you

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can go crazy (chuckles) and
sit up on a couple blankets,

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pillow, a block, something
that's a bit firm so you can

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find length through the spine.

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And if you don't have anything,
it's all good too, but just

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wanna try to take care of

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everyone practicing 
all around the world

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(chuckles) best I can.

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Thanks for showin' up today.

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Go ahead and relax your
shoulders, lift your heart,

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lengthen through 
the crown of your head

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and just come into a 
little moment of dropping in.

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Finding stillness
before we move today.

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You can close your eyes or

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soften your gaze down 
gently past your nose.

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Just kind of bring
your attention inward here.

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Take a moment to
notice how you feel.

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These practices are really
designed to remind us that

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everything is connected.

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So while we'll be targeting,
kind of opening the shoulders,

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the chest, the neck, 
the upper back body today,

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continue to see the 
body as one moving part.

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And you can play with
that as we continue to grow

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the practice on this journey.

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Drop the chin to the chest
and just allow the head to hang

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here as you draw the 
shoulder blades back a bit,

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maybe the elbows back a bit.

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Start to
breathe a little deeper.

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Inhaling perhaps for a longer,

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fuller breath.

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And exhaling.

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Perhaps extending
the breath out as well.

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Then keep the head 
where it is, heavy,

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feeling this stretch 
in the back of the neck,

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and draw the 
shoulders back a little more.

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Elbows back a bit more.

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And then just this last move
here is to see if you can

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lift your chest,

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lift, lift, lift,
lift up through the sternum,

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kind of exaggerating that,
and you'll start to feel hopefully

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some sensation in the mid-back.

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Yes. And you can draw the navel

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and the low abs in, feel that.

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And we're working here,
and we're breathing here.

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And we're rocking out our
whole self here with this

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micro movement, 
this connection.

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Lovely. Then you can relax 
the shoulders, let that go,

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and lift the head,
perhaps open the eyes.

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Nice. Okay, send the fingertips
out in front, palms face down.

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You're gonna reach forward

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as if you're reaching 
for something,

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maybe the beloved,
like to hug.

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And then pull it back, 
plug the shoulders in.

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And then reach.

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Shoulder blades spread apart.

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And then plug 'em back in.

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Shoulder blades draw together
and down the back body.

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One more time, reach.

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And then plugging it back in.

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Now stay plugged in here
and lift the chest just like we

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did before, and draw the low
abs up and in just like we did.

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Right arm's gonna come
underneath the left arm.

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They're gonna kiss or
connect at the elbows.

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We come into this cool shape.

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And then options for these
Eagle Arms or Garudasana arms,

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you can wrap the palms all the
way around to press together,

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and if you are able to do that,
give it some connection

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here, so you're really
pressing the arms together,

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they're not just hanging,
so the hands are active.

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Or you can bring the
hands or the fingertips to the

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shoulders if that's
a little bit better.

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Third option is to stay
here in this cool shape.

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So the elbows
are coming together.

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Wherever you are, we're
gonna take a deep breath in and

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lengthen through the side body.

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And then on the exhale,
we're gonna start to move.

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The left elbow is gonna go
in a circle, so we're doing a

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clockwise circle

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around slowly.

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Breathing.

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And this can start 
off kind of small,

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but as you start to get into it,
you can start to grow this.

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We're gonna do this several
times today, so no need to

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make it super
big here to start.

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Great, then we're gonna release.

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You can relax 
the arms for a second

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by drawing 
the fingertips down.

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Maybe taking the head
for a little nod, yes and no.

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Then we're gonna send the
fingertips out once again.

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And this time left arm 
underneath the right.

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Find your wrap, 
your version, your shape.

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Draw the navel up and in.

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Lift the chest, and here we go.

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Now counterclockwise
circles with the right elbow.

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And as this is a journey
focused on center,

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just see if you can somehow,

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and we're gonna 
work on this together,

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connect this movement,

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opening of 
the shoulders, the traps,

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the shoulder blades, 
so mobile here, moving,

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the scapula moving.

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See if you can somehow connect
this gesture to your core.

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What? And again, don't worry,
we'll work on it together.

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Alright, release.

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Take the fingertips down, 
take a deep breath in.

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And a long breath out
to relax your shoulders.

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Then inhale, just reach the
fingertips all the way up,

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big breath, big stretch.

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And exhale to come all the
way forward onto all fours.

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Since we have a little padding
here, if you do, you can use

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the padding for a
little cushion for the knees.

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And some may have been like,
"I've been doing that, Adriene."

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But if you haven't,
maybe you try it today.

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Spread the fingertips 
really wide, like starfish,

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really stretch the fingers.

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Press into the tops of the feet.

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Take a couple Cat-Cows, 
so just drop the belly,

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open the chest, find that
opening through the front body.

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And then, of course, when
you're ready, take it in the

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opposite direction, finding
the opening in the back body.

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Take it for a couple rounds
with the sound of your breath.

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Nice.

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Then curl the toes under, 
walk the hands back,

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and then all the way up 
to the tops of the thighs,

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so we get a nice 
stretch in the feet.

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Lift the chest again,
relax the shoulders down.

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Big breath in.

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Big breath out.

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Check it out, from center so
this part of the body is gonna

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engage and lift you all
the way up to your knees.

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This is why we have a
little padding here today.

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If you need to double up on the
padding now that we're lifting

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up on the knees, you can
always make those adjustments.

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It's the really beautiful thing
about owning your practice.

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Then we're gonna uncurl the
toes, press into the tops of

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the feet, and then we'll send
the fingertips out in front.

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Right arm is gonna go
underneath the left,

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so left arm on top.

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We'll find our wrap here today,
your version, your modification.

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You can play around, of course.

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Now, draw the navel in and up,

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lengthen the 
tailbone down just a bit,

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and we're gonna take it 
for a couple circles here.

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Now, you can allow 
the pelvis to move here

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to make the circles 
a little bit bigger.

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You can play.

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Or you can keep the
pelvis nice and stable.

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Just play.

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And then release.

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Fingertips come down 
and then forward,

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and we're gonna take 
it to the other side.

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This time left arm under,
right arm on top.

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Find that lift in the 
heart space, and then left,

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excuse me, right elbow is
gonna go counterclockwise.

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And again, you can
keep the pelvis stable.

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If the shoulders are really
tight, that might be a good

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option, just to keep in that
stability while you move here.

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Or you can start to find a
little freedom within the form.

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Again, I'm always 
trying to share options

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for as many people as possible.

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So, particularly in the second
half of the journey as we move

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towards that, you'll want
to discern for yourself what

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feels good, what feels safe
in your body, but hopefully you

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feel like we have a nice
foundation building here, okay?

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Release that,
fingertips go down.

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We're gonna come all the
way forward onto all fours.

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We're gonna send 
the right heel back,

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keep the right toes 
on the ground,

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left heel back, Plank Pose.

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Just lighting
up the center here.

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You can always lower to
the knees here if you like.

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Press away from the yoga mat
to engage your core for three,

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for two, and one.

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Lower all the way to the belly.

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Your blanket can stay there.
No problem.

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Press into the
tops of the feet.

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Inhale, lift the
chest for a little Cobra.

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And then exhale to release.

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Press back up to all fours.

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You can walk the
knees back onto the blanket.

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Alright, we're gonna take the
right knee up into a low lunge.

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Adjust your blanket, 
maybe by bringing it

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a little bit back if you need.

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We're coming into a bit of a

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low Crescent Lunge 
with the Eagle Arms.

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So, squeeze the legs together.

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Find your center and 
then come up with the

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fingertips reaching forward.

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Plug the shoulders back.
Breathe in.

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Breathe out.
Take the left arm on top.

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We'll find the wrap here.

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And we're gonna take
it for three circles.

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So, count 'em
out as you breathe.

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Try to keep the low
body stable in your lunge.

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If this is too tricky, you can
just come back to the knees,

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both knees on the
ground and work here.

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So, how can we connect
this gesture to the core?

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Well, in this shape, 
it might be a little bit easier,

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strangely enough, to
find that connection.

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After three, we'll release,

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bring the palms 
down to the earth,

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and we're
just gonna switch.

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Take it to the other side.

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Nice and easy
coming back to all fours.

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If you want to sneak in a
Downward Dog there, you can.

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Alright, so, squeeze 
the inner thighs together

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once you're set up.

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Find the alignment of
front knee, front ankle.

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And then again, from your abs,
essentially, connect and

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that's where we're
gonna plug the shoulders back.

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And kind of do this
zombie move as we lift up.

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Alright, this time
right arm on top.

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We find the wrap.
We lift the chest.

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We squeeze the
thighs to the midline.

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Your right glute should
feel really engaged here.

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And then we're gonna 
take three slow circles

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with the 
right elbow counterclockwise.

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Lovely, then we'll release.

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We'll plant the palms 
and then listen carefully,

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you're gonna lift 
the back knee up and

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you're gonna step 
that back foot up to

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meet the front so
you're in Forward Fold

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at the head of your mat.

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Yippee, then relax here.

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Bend your knees 
as much as you like

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and allow the head to release.

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You can clasp opposite elbow.

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Find some soft, easy
movement that feels good here.

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Listen to the sound of your
breath and ground through

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all four corners of the feet.

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Then bend your knees and slowly
begin to roll up to standing

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nice and slow.

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Come through Mountain Pose
and then right away we're gonna

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inhale, reach the fingertips
all the way up to the sky.

00:13:36.680 --> 00:13:40.089
And then exhale, check it out,
you're gonna start with your

00:13:40.089 --> 00:13:43.860
chin coming down, hands come
behind the head, you can peek

00:13:43.860 --> 00:13:46.279
at me if you need to, and then
we're gonna cascade down

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from here all the
way down to Forward Fold.

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Then roll up again.

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Rag doll, bend your knees.

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Support the low back by
drawing your low abs in.

00:13:56.256 --> 00:13:59.559
And then we'll repeat, reaching
the arms all the way up.

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Catch a wave here, breathe in.

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And then exhale, 
start with the chin,

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bend the elbows 
and we roll it down.

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So a little body roll.

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Rolling all the way up.

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Connecting with the abs.

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Reaching fingertips
all the way up to the sky.

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Big breath, big stretch.

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And then exhale, chin to chest,
bending at the elbows and

00:14:25.080 --> 00:14:26.740
rolling it back down.

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This time when you land,
let's go ahead and stay there.

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Hi Benji.

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Alright, right foot 
stays where it is.

00:14:35.019 --> 00:14:38.931
We're gonna step the 
left foot back, left foot back.

00:14:38.931 --> 00:14:41.589
Option to lower that 
left knee to the blanket,

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just like we've done,

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or this time we're
gonna come into high lunge.

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So plug the shoulders back,
connect to your abs,

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so important to 
protect the back here,

00:14:51.358 --> 00:14:54.000
as we slowly 
rise up fingertips forward.

00:14:55.118 --> 00:14:57.000
We're here.
We're pluggin' it back.

00:14:57.000 --> 00:14:58.711
We're engaging low abs.

00:14:58.711 --> 00:15:00.460
We got this lifting the chest.

00:15:00.460 --> 00:15:02.679
If you get here and it's just
a little too wobbly today for

00:15:02.679 --> 00:15:04.960
whatever reason, maybe you
didn't sleep much last night,

00:15:04.960 --> 00:15:07.900
can come right back down
and work in that low lunge.

00:15:07.900 --> 00:15:10.389
Alright, pull the right hip
crease back a bit here,

00:15:10.389 --> 00:15:12.320
keep that front knee bent.

00:15:12.320 --> 00:15:14.320
Left arm over the right.

00:15:14.320 --> 00:15:16.759
We're gonna take
the elbows up this time.

00:15:16.759 --> 00:15:19.720
Listen carefully, we're letting
go of the circle for now.

00:15:19.720 --> 00:15:23.120
So inhale, lift the elbows up
and feel that deep stretch

00:15:23.120 --> 00:15:24.929
in the front of
your left hip crease.

00:15:24.929 --> 00:15:27.578
Continue to pull the
right hip crease back.

00:15:27.578 --> 00:15:28.976
Inhale in, listen carefully,

00:15:28.976 --> 00:15:31.240
draw the navel 
back to the spine.

00:15:31.240 --> 00:15:33.403
Slowly, keep the legs 
where they are as you

00:15:33.403 --> 00:15:37.840
round in the spine, 
drawing the elbows down and in.

00:15:39.101 --> 00:15:40.549
Chin to chest.

00:15:41.781 --> 00:15:45.200
Twice more.
Inhale, lift and lengthen.

00:15:45.200 --> 00:15:48.258
Opening up through
the front body just like

00:15:48.258 --> 00:15:49.830
we do in our spinal flexion.

00:15:49.830 --> 00:15:52.023
This is like Cow Pose.

00:15:52.023 --> 00:15:54.399
And then exhale,
contract navel to spine.

00:15:54.399 --> 00:15:56.879
Slow and steady
wins the race here.

00:15:56.879 --> 00:15:59.030
Really engaging the 
muscles of the core

00:15:59.030 --> 00:16:02.174
as you round through the spine.

00:16:02.174 --> 00:16:04.620
One more.
Inhale, squeeze and lift.

00:16:04.620 --> 00:16:08.169
Again, feel free to lower 
that back knee any time.

00:16:08.169 --> 00:16:11.360
And exhale, how can we 
really connect this gesture

00:16:11.360 --> 00:16:12.500
to the core muscles?

00:16:12.500 --> 00:16:15.489
How can it kind of
radiate from there?

00:16:16.890 --> 00:16:18.910
Lovely, then
unravel the elbows.

00:16:18.910 --> 00:16:21.775
Inhale, reach for the sky.

00:16:21.775 --> 00:16:24.243
And then exhale, 
melt it all the way back down

00:16:24.243 --> 00:16:25.799
to a nice low lunge.

00:16:25.799 --> 00:16:28.125
Step the right foot back,

00:16:28.125 --> 00:16:30.320
inhale to look 
forward just a bit.

00:16:30.320 --> 00:16:34.080
Exhale, squeeze the elbows,
slowly lower belly to Cobra or

00:16:34.080 --> 00:16:37.149
Chaturanga to
Upward Facing Dog.

00:16:37.149 --> 00:16:39.924
Press into the tops 
of the feet, breathe in.

00:16:39.924 --> 00:16:43.639
As you breathe out, make your
way to Downward Facing Dog.

00:16:44.601 --> 00:16:46.609
Claw through the fingertips.

00:16:46.609 --> 00:16:48.930
Breathe in.

00:16:48.930 --> 00:16:51.489
Breathe out.

00:16:51.489 --> 00:16:54.936
Again, inhale in deeply.

00:16:54.936 --> 00:16:57.879
And exhale completely.

00:16:58.752 --> 00:17:00.989
And one more time, 
big breath in.

00:17:02.549 --> 00:17:05.070
And long breath out.

00:17:07.359 --> 00:17:10.290
Nice. Step the left foot up now.

00:17:10.290 --> 00:17:14.027
Back knee is lowered 
or lifted, your choice.

00:17:14.027 --> 00:17:17.292
From here, especially if
you're in the high lunge,

00:17:17.292 --> 00:17:20.490
knee lifted, hug the low ribs in.

00:17:20.490 --> 00:17:22.020
Lift up from the pelvic floor.

00:17:22.020 --> 00:17:26.279
Engage, recruit all the abs
here as we send the fingertips

00:17:26.279 --> 00:17:29.480
forward, plug the shoulders
back and lift the heart.

00:17:30.669 --> 00:17:34.839
If the back foot, back hip
is feeling a little tight,

00:17:34.839 --> 00:17:37.752
you can bend your right knee.

00:17:37.752 --> 00:17:39.920
It's a little bit,
requires more effort.

00:17:39.920 --> 00:17:43.330
But you can bend your 
right knee to kind of feel where

00:17:43.330 --> 00:17:46.732
your pelvis wants to go, 
where it feels stable

00:17:46.732 --> 00:17:50.380
and then you can start 
to straighten it from there.

00:17:50.380 --> 00:17:52.799
Alright, this time
right elbow on top.

00:17:52.799 --> 00:17:57.240
We got this.
Inhale, lift elbows to the sky.

00:17:57.240 --> 00:17:58.640
Keep that deep
bend in your front knee.

00:17:58.640 --> 00:18:02.961
As you exhale,
round everything in.

00:18:02.961 --> 00:18:04.820
Hold on to your core.

00:18:04.820 --> 00:18:06.799
Two more.
Inhale, slow.

00:18:06.799 --> 00:18:08.727
So if you try to do this really
fast, you're kind of gonna

00:18:08.727 --> 00:18:13.093
miss the point of today. (laughs)

00:18:13.093 --> 00:18:16.480
So can we

00:18:16.480 --> 00:18:21.134
really allow this gesture

00:18:21.134 --> 00:18:22.289
to come from the core?

00:18:22.289 --> 00:18:23.866
And you almost 
have to rely on that

00:18:23.866 --> 00:18:26.440
if the back knee is lifted.

00:18:28.738 --> 00:18:31.211
Great, after three, inhale,

00:18:31.211 --> 00:18:34.039
reach the arms all 
the way up to the sky.

00:18:34.039 --> 00:18:37.319
And then exhale,
bring it all the way down.

00:18:37.319 --> 00:18:39.575
Step the left foot back,

00:18:39.575 --> 00:18:42.960
belly to Cobra or 
Chaturanga to Upward Facing Dog.

00:18:42.960 --> 00:18:47.100
Find a little vinyasa
that feels good for you today.

00:18:47.100 --> 00:18:49.640
And we'll meet back
in Downward Facing Dog.

00:18:51.207 --> 00:18:55.601
Three final breaths here before
we come back to the earth.

00:18:55.601 --> 00:18:57.039
Inhale in deeply.

00:18:58.268 --> 00:19:00.079
Perhaps a cleansing breath.

00:19:02.434 --> 00:19:03.969
Inhale in.

00:19:05.570 --> 00:19:06.979
Exhale.

00:19:08.849 --> 00:19:11.442
And on this next one, just try
to find a little movement in

00:19:11.442 --> 00:19:14.557
the spine, whatever that
means to you as you breathe in.

00:19:15.580 --> 00:19:17.845
And as you breathe out.

00:19:19.200 --> 00:19:22.207
Lovely, slowly
lower to the knees.

00:19:22.207 --> 00:19:23.767
Child's Pose.

00:19:23.767 --> 00:19:26.000
Rest your head,
rest your heart.

00:19:27.874 --> 00:19:29.720
Inhale lots of love in.

00:19:31.674 --> 00:19:35.249
And exhale, lots of love out.

00:19:35.249 --> 00:19:38.342
If you'd like to stay here

00:19:38.342 --> 00:19:42.053
to close out practice today,

00:19:43.371 --> 00:19:45.040
please do.

00:19:45.040 --> 00:19:50.485
If you'd like to transition to
your back, doing the core roll

00:19:50.485 --> 00:19:54.169
down with me, we're
gonna slowly inhale, rise up.

00:19:56.978 --> 00:20:00.400
Make our way to a seat,
sending the legs to one side.

00:20:05.303 --> 00:20:07.839
Squeeze the legs together,
point the toes.

00:20:07.839 --> 00:20:10.680
Send the fingertips forward,
inhale in.

00:20:10.680 --> 00:20:13.050
Exhale, navel draws back and

00:20:13.050 --> 00:20:17.614
we slowly find that 
C-curve as we roll down.

00:20:17.614 --> 00:20:20.229
One vertebra at a time.

00:20:20.229 --> 00:20:23.116
Feet and legs stay heavy here.

00:20:23.116 --> 00:20:25.082
And then eventually,

00:20:26.744 --> 00:20:30.160
we relax the 
weight of the chest

00:20:31.363 --> 00:20:36.029
and the shoulders on the earth.

00:20:36.029 --> 00:20:37.233
Now you can take your blanket,

00:20:37.233 --> 00:20:39.239
bring it to the 
head as a pillow,

00:20:39.239 --> 00:20:43.440
whether you're on
your back or in Child's Pose.

00:20:48.701 --> 00:20:53.079
And then everyone, let's take
three final breaths in here

00:20:53.079 --> 00:20:56.200
for today's practice.

00:20:56.200 --> 00:21:00.294
Inhale, close your eyes, 
maybe breathe in.

00:21:02.785 --> 00:21:04.629
And breathe out.

00:21:08.311 --> 00:21:10.579
Breathe in.

00:21:12.795 --> 00:21:14.836
And breathe out.

00:21:14.836 --> 00:21:17.195
And one last
centering breath here.

00:21:17.195 --> 00:21:19.515
Inhale, lots of love in.

00:21:23.456 --> 00:21:26.877
And exhale, lots of love out.

00:21:30.820 --> 00:21:33.072
Option to bring
the palms together

00:21:33.072 --> 00:21:34.976
right up to the forehead.

00:21:36.361 --> 00:21:41.623
And you can whisper a little
thank you to yourself here.

00:21:44.124 --> 00:21:46.405
I am grateful.

00:21:48.785 --> 00:21:52.496
Look forward to seeing
you tomorrow for Day 18.

00:21:52.496 --> 00:21:54.191
Don't miss it.

00:21:54.191 --> 00:21:56.955
'Til then, take good care.

00:21:58.994 --> 00:22:02.214
(light music)