WEBVTT

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- What's up, what's up?

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What's up,
what's up, what's up?

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Mmm.

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What's up, what's up?

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What's up,
what's up, what's up?

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Mmm.

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What's up everyone and
welcome back to Center.

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It's Day 19 and as you 
may have intuited or not,

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today is all about play and

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I promise not to sing 
that or be annoying in

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any way
throughout the practice.

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So hop into
something comfy and let's play.

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(light music)

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Alright, we're gonna begin
standing today, so come on up.

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We're gonna bring the feet hip
width apart or flush together,

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you can decide.

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Come to stand tall 
in Mountain Pose.

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I don't want to block Benji but
I'm gonna get center on my mat.

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Come to stand tall and we're
gonna bring the palms together

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and just start to
rub them together.

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Dropping in, 
dropping your awareness

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and your attention inward.

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Maybe softening your gaze

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down gently past your nose.

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Feeling the warmth 
of your hands,

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just creating a little energy here.

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You might pick it up,
get a little bit faster.

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If you're feeling tired
and you're worried about this

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being an overly playful practice,

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don't worry, you're in the
driver's seat, it's all good.

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Take a deep breath in.

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And as you breathe out,

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bring your 
left hand to your heart

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and your right hand to your
belly and you can go ahead and

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close your eyes or keep that
soft gaze and just relax the

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shoulders as you take
a deep breath in here.

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Feel the belly 
and then the chest

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expand and lift.

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And then exhale, 
feel it soften and release.

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Again, big inhale, 
breathing into the belly

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and then the chest.

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And then exhale, softening.

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And then one more just
like that, big and slow,

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inhale deeply.

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And exhale completely.

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Excellent, release, 
we're gonna open the eyes,

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walk the feet a little bit 
wider than hip width apart,

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toes pointing forward.

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Take the fingertips to
your shoulders, we're gonna play

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around here by rocking 
a little side to side,

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keeping the hip points 
as much as you can forward

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and just moving 
the torso gently.

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Don't force it or hurt yourself
here, just nice and easy and

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as you start to breathe a
little deeper you might find

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that you can pull
it back a little more.

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If you want to take a couple
where you move the hip points,

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that's fine, but make sure
you do a couple reps back and

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forth just allowing the spine

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and the torso to move.

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And then building on yesterday,
just notice where your gaze is

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softening down
gently past your nose.

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Right away a little
advanced contemplation.

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Can you connect to 
your gaze and your center,

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your belly button perhaps

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and allow them to 
move together in one line?

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Just playing around.
Okay, release that.

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Head over heart,
heart over pelvis.

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You're gonna step or hop
the feet back together,

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zip up through the legs.

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Beautiful.

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Now drop the chin to the chest

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and then look up 
towards the sky.

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Drop the chin to the chest and
then look up towards the sky.

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Head back to center, 
left ear to left shoulder,

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breathe.

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And then through center, 
right ear or right shoulder.

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Breathe.

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One more time to each side.

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Left.

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And then through
center and to the right.

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Nice, now we're gonna walk
to the back edge of your mat.

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And then turn so
you're facing the front.

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We're gonna bring the feet
together, really together and

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we're gonna bring the arms
down gently at our sides just

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like Tadasana, Mountain Pose.

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Now nice and slow, we're gonna
draw the navel in and we're

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gonna start with the right heel,
we're gonna try to keep

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our gaze out and we're just
gonna slowly roll through the

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right foot walking forward and
then really short steps here,

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roll through the left foot,
walking forward.

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Roll through the right foot,
walking forward.

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And roll through the left foot,
rocking forward.

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See if you can really roll
through the whole foot

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and try to resist 
the urge to look down or

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collapse in the shoulders 
or the chest.

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Then eventually 
we'll come to stand in

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Mountain Pose at 
the top of the mat.

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Take your time getting there.

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When you get
there just breathe deep.

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Stand up nice and tall.

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Sweet, now in 
the spirit of play,

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we're gonna try that again.

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So just walk back to

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the back lip of your mat.

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I don't think I've ever said
back lip of your mat,

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until today.

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Okay, bring the feet together,
Mountain Pose.

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Now we're gonna do the
same thing but this time try to

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hold on to that soft gaze,
try not to look down and think of,

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in fact, actually, let's bring
our fists together like this

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like bubble gum, bubble gum
in a dish and bring it right to

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your core muscles, 
center of your abdominal wall,

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maybe to your belly button.

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Then lift up from the pelvic
floor, engage the core muscles

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and the thing 
to play with this time is

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seeing if you can actually 
initiate this walk forward

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from this place of center.

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So rather than initiating it
from your heel rolling through

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your whole foot, see if you
can initiate it from center.

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Let's just play.

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Here we go, inhale, Mountain
Pose with the hands at center.

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And then nice and slow rolling,
oh, see I just, I didn't do it.

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So let's really
practice moving from center.

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The center moves first.

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And then here we go, 
just playing.

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I'll stop talking
so you can feel it out.

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Eventually we will 
walk to the tippy top,

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come back to Mountain Pose, 
arms gently at our sides.

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Great, now inhale reach for the
sky, clap the palms together

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and exhale Forward Fold,
diving down into the fold.

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Nice, take a 
couple breaths here,

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let the head hang,

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bend the knees, 
play around with it.

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You can clasp opposite elbow,
maybe take your fingers to the

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earth and write 
your name in the sand

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or the name of a loved one.

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Actually that
would be your name.

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Mhmmm.
(chuckles)

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And then when you're ready,
fingertips come to the mat,

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we're gonna step the left
foot back, lower the back knee,

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inhale, sweep the
arms all the way up.

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Big breath, big stretch, 
Crescent Lunge here.

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Inhale in deeply.

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Exhale to release, 
pull the right hip crease back,

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straighten through 
that front leg,

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slight micro-bend 
in the right knee.

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And then rolling it all the way
through, we'll come to a nice

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low lunge, lifting the
back knee, stretching it out,

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opening up through the chest.

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Turn to look past
your right shoulder.

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Turn to look past
your left shoulder.

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Then bend that back knee and
step it all the way back up.

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Uttanasana, Standing Forward
Fold at the top of your mat.

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Good, step the right foot back
now or lower the right knee.

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Crescent Lunge
on the other side.

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Big breath, big stretch,

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sweep the arms all 
the way up and overhead.

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And then exhale to release.

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Shift the hips back, flex the
left toes towards your face,

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breathe in.

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And breathe out, roll through
the left foot, come back to

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the lunge, lift the right knee,
open the chest forward.

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Look past your 
left shoulder, breathe in.

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Pull the left hip crease back.

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Look past your 
right shoulder, breathe out.

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Nice, plant the palms,
step the left foot back.

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You're gonna inhale, 
lift the right heel,

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just the right heel, 
keep the right toes down.

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I know, engaging the
right glutes, right hamstring.

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And then lower the right
toes down, lift the left heel.

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Just checking in.

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Pro tip, recruit your center
and it'll be less painful.

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And then slowly release
everything to the earth.

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Nice. Slide the hands back
in line with the ribcage,

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press into the tops of the feet,
inhale, baby Cobra.

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Find that extension, 
tuck the chin slightly,

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open up through the chest.

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And then exhale to lower.

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Beautiful.
Press back up to all fours,

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walk the wrists 
underneath the shoulders,

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knees underneath the hips.

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Inhale, drop the belly, 
open the chest.

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Exhale, round through,
warming up through the spine.

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So we have Cat-Cow here.

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Playing with our gaze,

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our core connection, 
and our breath.

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And now you 
can start to play with

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this veering off 
the railroad tracks.

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Bumping the hips
maybe left to right.

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Maybe you take a
Puppy's Pose here.

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Maybe you stretch 
the feet or find soft,

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easy movement in the neck.

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Maybe you take the torso
for some circular motions.

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Finding a moment of play here,

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listening to your 
body and responding.

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Creating the choreography

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out of that listening 
and responding.

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And it's exactly that that will
take you up in your own way to

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Downward Facing Dog,
which is where I'll meet you.

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But take your time.

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Play with how you get there.

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And then when you get there,
take a deep breath in.

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And as you exhale, drop
the heels towards the earth.

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Inhale, anchor through 
the left heel firmly

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as you lift the right leg up high.

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And exhale, 
slow and steady, with control

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bring it all the 
way into your lunge.

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Pivot on the back foot.

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Left fingertips are gonna
lead you up into Warrior II.

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So left arm leads 
the way and we rise up,

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head over heart,
heart over pelvis here.

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Deep bend in the front knee.

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Inhale in.

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Exhale, stay here,
relax your shoulders.

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Inhale in again,
play with your focus.

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And exhale,
relax the shoulders.

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Now straighten
through that front leg.

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Reach the right fingertips 
all the way up and back,

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Reverse Triangle.
Neck is nice and long.

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Big breath, big stretch here.

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Then on an exhale, we're gonna
slowly come all the way back.

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Cartwheel it forward, 
one fluid movement.

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Left hand comes to the ground
and right fingertips reach up

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towards the sky
for a big twist.

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Hug that right knee in.
Breathe in.

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And breathe out as you bring
the right hand back to the mat.

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Bend your left knee.
Listen carefully.

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Step it up halfway on your mat
and keep the left heel lifted.

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Inhale in.
Recruit your center.

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As you exhale, 
lift the back foot,

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just let it hover for a moment.

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And then lower it down.

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Inhale.

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And lift the back foot.

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Lift your right hip crease up.

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And then lower.

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And now we're gonna play
with a little Standing Split.

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So it may just be a little lift
and lower or you may start to

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shift your weight forward.

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Draw your nose 
towards your knee

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or keep your gaze straight down.
Find your Drishti.

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Dial the left toes down.

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And breathe as you continue 
to recruit your center,

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your core muscles 
here more and more.

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After a little moment of play,

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release the fingertips 
back to the mat

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and we'll all step
the left toes back.

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Bend the front knee.

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Inhale to look forward, 
nice low lunge.

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And exhale to plant the palms,
step the right foot back.

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Strong Plank here.
Inhale in.

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Exhale, lift the right heel,
let it hover.

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You got this.

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Lower.

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Left heel. Lift.

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Engaging the left glute,
left hamstring and the core.

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Nice, and then lower it down.

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Great, from here lower
all the way to your belly.

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Find what feels good.
You can play with Cobra.

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You can play with
Upward Facing Dog.

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You can play with a quick rest.

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Inhaling deeply.

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And using your exhale to
soften and slowly release.

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Make your way to
Downward Facing Dog.

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Find what feels good and
play with this transition.

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When you get to 
Downward Facing Dog,

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take the deepest breath 
you've taken all day

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as you claw 
through the fingertips.

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And then on the exhale,
let the heels get really heavy.

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Don't worry about
them touching the earth.

00:13:49.086 --> 00:13:50.940
Just the intention.

00:13:50.940 --> 00:13:53.639
Alright, anchor through 
the right heel firmly.

00:13:53.639 --> 00:13:55.719
Connect to center next 
and then inhale,

00:13:55.719 --> 00:13:58.730
lift the left leg up high, 
Three-Legged Dog.

00:13:58.730 --> 00:14:00.879
Nice and slow,
shift it forward.

00:14:00.879 --> 00:14:02.810
Step it up into your lunge.

00:14:02.810 --> 00:14:03.900
Pivot on the back foot.

00:14:03.900 --> 00:14:06.340
Lead with the right arm, 
right fingertips,

00:14:06.340 --> 00:14:09.130
send it forward all 
the way up and back

00:14:09.130 --> 00:14:11.437
as we come into Warrior II.

00:14:15.499 --> 00:14:17.119
Breathe in.

00:14:17.119 --> 00:14:19.821
Lengthen through
the crown of the head.

00:14:19.821 --> 00:14:23.919
Breathe out. Sink a little more
deeply into that front knee.

00:14:25.345 --> 00:14:29.187
Inhale in again, press into the
knife edge of your right foot.

00:14:29.187 --> 00:14:30.679
Engage the right inner thigh.

00:14:30.679 --> 00:14:33.169
As you exhale,
relax the shoulders.

00:14:34.409 --> 00:14:35.809
Good, now straighten
through the front leg.

00:14:35.809 --> 00:14:37.678
Inhale, reach to 
the left fingertips

00:14:37.678 --> 00:14:41.485
all the way up and back.
Big breath, big stretch.

00:14:41.485 --> 00:14:43.679
Then exhale, have a little fun.

00:14:43.679 --> 00:14:46.080
Cartwheel it
all the way forward.

00:14:46.080 --> 00:14:48.919
Right fingertips down,
pivot on the right foot.

00:14:48.919 --> 00:14:51.159
Inhale, lift the
left fingertips up high.

00:14:51.159 --> 00:14:53.919
Big twist. Breathe into 
your belly here, inhale.

00:14:55.045 --> 00:14:58.119
And exhale all
the way back down.

00:14:58.119 --> 00:15:00.600
Beautiful.
Step the left foot back.

00:15:00.600 --> 00:15:01.500
Here we go.

00:15:01.500 --> 00:15:05.050
Inhale, lift the right leg up, 
right heel up high.

00:15:05.050 --> 00:15:07.950
And lower.
Connect to your core.

00:15:07.950 --> 00:15:10.369
Left heel up high.

00:15:10.369 --> 00:15:11.430
And lower.
Two more rounds.

00:15:11.430 --> 00:15:13.990
You got this.
Inhale, lift.

00:15:13.990 --> 00:15:16.539
And lower.
Neck is long.

00:15:16.539 --> 00:15:18.759
Inhale, lift.

00:15:18.759 --> 00:15:19.960
And lower.

00:15:19.960 --> 00:15:22.750
Last time. Lift.

00:15:22.750 --> 00:15:24.529
And lower.

00:15:24.529 --> 00:15:26.239
Lift.

00:15:26.239 --> 00:15:27.699
And lower.
Beautiful.

00:15:27.699 --> 00:15:32.389
Slowly, belly to Cobra or
Chaturanga to Upward Facing Dog.

00:15:32.389 --> 00:15:35.032
Move with your breath.

00:15:35.032 --> 00:15:35.939
Play around.

00:15:35.939 --> 00:15:38.310
See if you can
find something new here.

00:15:38.310 --> 00:15:40.039
Soft, easy movement.

00:15:43.791 --> 00:15:44.549
Lovely.

00:15:44.549 --> 00:15:47.399
Then we'll send it all the
way to Downward Facing Dog.

00:15:48.627 --> 00:15:50.600
The way you get
there is up to you.

00:15:52.087 --> 00:15:54.389
Hips up high and back.

00:15:55.503 --> 00:15:58.079
Inhale in deeply.

00:15:58.079 --> 00:16:01.360
And exhale completely.

00:16:02.840 --> 00:16:05.000
When you're ready, 
walk the feet just towards

00:16:05.000 --> 00:16:07.759
the middle of your mat, 
just the middle of your mat.

00:16:07.759 --> 00:16:10.440
Let the weight
of the head relax.

00:16:11.947 --> 00:16:13.819
Breathe in.

00:16:14.805 --> 00:16:16.320
Breathe out.

00:16:16.320 --> 00:16:18.000
Hands come to the waistline.

00:16:18.000 --> 00:16:19.840
Bend the knees.
Inhale in.

00:16:19.840 --> 00:16:22.480
And exhale, rise up strong.

00:16:22.480 --> 00:16:25.569
Coming into this,

00:16:25.569 --> 00:16:28.759
dare I say,
superhero posture.

00:16:30.578 --> 00:16:32.440
Soften the skin of your face.

00:16:32.440 --> 00:16:35.362
Relax your brow and 
just send your gaze down

00:16:35.362 --> 00:16:39.190
gently past your nose to start.

00:16:39.190 --> 00:16:41.579
Continue to lift the chest.

00:16:41.579 --> 00:16:43.599
Observe your breath.

00:16:43.599 --> 00:16:45.320
Pull the elbows back.

00:16:46.763 --> 00:16:49.639
Now like you're a little kitty
cat pressing a ball of yarn

00:16:49.639 --> 00:16:50.992
with your nose, you're gonna

00:16:50.992 --> 00:16:54.583
slowly press your nose 
and your gaze forward.

00:16:54.583 --> 00:16:56.840
Then lift it all
the way up and back.

00:16:56.840 --> 00:16:59.520
Sending your chin to the sky.

00:16:59.520 --> 00:17:01.189
Breathe in.

00:17:01.189 --> 00:17:03.480
As you breathe out,
draw the elbows together.

00:17:03.480 --> 00:17:06.360
Imagine you're 
looking up the clouds

00:17:06.360 --> 00:17:09.440
or a beautiful,
clear starry night.

00:17:11.922 --> 00:17:14.296
Playing around 
with visualization

00:17:14.296 --> 00:17:17.495
in your practice is kind of fun.

00:17:18.969 --> 00:17:22.371
And then slowly 
release the chin

00:17:22.371 --> 00:17:24.240
back parallel to the earth.

00:17:24.240 --> 00:17:26.896
Head over heart,
heart over pelvis.

00:17:26.896 --> 00:17:29.740
We're gonna end
today's practice with a little

00:17:29.740 --> 00:17:31.810
Knocking On Heaven's Door.

00:17:31.810 --> 00:17:36.353
So if Knocking On Heaven's Door
isn't your thing,

00:17:36.353 --> 00:17:38.550
ask yourself why.
(chuckles) No, I'm just kidding.

00:17:38.550 --> 00:17:40.839
We're gonna start rocking
a little side to side but you

00:17:40.839 --> 00:17:43.780
can find any
other movement here.

00:17:43.780 --> 00:17:46.119
Moving and grooving here.

00:17:46.119 --> 00:17:49.089
To finish, we're gonna
keep soft knees as we start to

00:17:49.089 --> 00:17:51.000
create this gesture.

00:17:51.000 --> 00:17:53.839
Allowing the arms to
be heavy like noodles.

00:17:55.793 --> 00:17:59.079
And then I'd like to invite
everyone to play with a little

00:17:59.079 --> 00:18:02.599
breath pattern today.
So it's gonna be an inhale in.

00:18:03.636 --> 00:18:05.079
And a sharp exhale out.

00:18:09.057 --> 00:18:10.119
Try it on.

00:18:18.826 --> 00:18:21.046
Keep it going for three.

00:18:23.264 --> 00:18:25.697
Two.

00:18:25.697 --> 00:18:28.590
And on the one, slow it down.

00:18:28.590 --> 00:18:31.559
Let's take just a couple
of shoulder circles here.

00:18:32.888 --> 00:18:35.287
Back and then forward.

00:18:36.690 --> 00:18:38.963
And then walk
the feet together.

00:18:38.963 --> 00:18:43.250
Once again, bring
the palms together.

00:18:43.250 --> 00:18:44.640
And give them a little rub.

00:18:44.640 --> 00:18:49.057
You can close your
eyes here if you like.

00:18:49.057 --> 00:18:51.382
Just feel any warmth that

00:18:51.382 --> 00:18:54.774
your body has created 
or is creating now.

00:18:59.303 --> 00:19:00.920
Breathe in deep.

00:19:00.920 --> 00:19:03.640
And as you exhale, bring your
left hand to your heart and

00:19:03.640 --> 00:19:05.486
your right hand to your belly.

00:19:14.309 --> 00:19:20.039
I create a sense of play

00:19:24.902 --> 00:19:27.552
both on and off the mat.

00:19:35.174 --> 00:19:38.163
Gently take a deep breath in.

00:19:38.163 --> 00:19:41.159
Bring the thumbs
up to the third eye.

00:19:41.159 --> 00:19:45.359
And as you exhale, we'll bow
the head to the heart to close.

00:19:46.820 --> 00:19:48.612
Great job, everyone.

00:19:48.612 --> 00:19:50.638
See you tomorrow.

00:19:51.308 --> 00:19:54.553
(light music)