WEBVTT

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- Hi everyone, and
welcome back to Center.

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It is Day 25.

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A practice that I love,

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for a person
or pet that I love.

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That's right, today
it's all about amor.

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Let's get started.

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(light music)

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Alright, let's start 
today on our backs.

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So come on down 
to the ground.

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Extend your legs out long.

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Let your arms 
and hands rest

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wherever feels good 
here to begin.

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Gently, at your sides, or you
can allow them to rest on

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your belly or your heart.

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Find what feels good.

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And as you get 
settled in here,

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go ahead and 
close your eyes.

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And let's just 
take a second to

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scan the body

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with loving awareness.

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We'll start at the 
soles of the feet.

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You can start to gently deepen
your breath as you bring

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your attention to your feet.

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And just notice if you're
holding or gripping

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anything, anywhere.

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And if you are, you can
soften it as you slowly exhale.

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And then slowly, scanning,

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bringing your awareness

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lovingly to

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the calves, and the
shins, and the ankles.

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All the way up 
to the knees.

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And same thing.

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Just noticing if you're 
holding tension

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or literally holding
in your muscles,

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or maybe it's more
of an energetic thing.

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Relaxing.

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Releasing that hold or

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any tightness

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with an exhale.

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Continue to bring your
loving awareness

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up through the thighs.

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The thigh bone, 
the femur,

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and the backs 
of the thighs,

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the hamstrings, all the
way up to the hip sockets.

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The pelvis.

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Notice if you're
holding or gripping.

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See, I just noticed I was kind
of gripping in my left hip,

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left glute.

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And take an extra breath here
to just soften and release any

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area where you might be
gripping around the hips,

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the coccyx, 
the tailbone,

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and the pelvis.

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Continue on the
way up to your belly.

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Take a deep breath in.

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And as you exhale, 
soften and release

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anything that might be

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holding or gripping in
the belly, the low back,

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the waistline.

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Keep traveling

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up through the 
thoracic spine.

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Relaxing the ribcage.

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And as you continue the 
journey up the spine,

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soften the sternum, 
the chest

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and relax your shoulders.

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Notice if you're gripping
anywhere around the shoulders,

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down through the arms,

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upper arm, 
forearm, hands.

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And see, I just noticed once
again I was holding again in

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that left hip, left glute,
so just keep checking in.

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And then relaxing through

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the trapezius muscle,

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the upper back body,

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the throat.

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Softening the jaw.

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Parting the lips
to help with that.

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And just noticing if you're
holding or clenching any area

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around the face.

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Let the head,
the skull be heavy.

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And just take a quiet moment 
here as you bring that

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awareness all the way
to the crown of your head.

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Take a deep breath in.

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And as you exhale, 
soften any area of the body

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that might be 
holding, or gripping,

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tightening.

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As you breathe out,

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relaxing the weight 
of your body fully.

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Stay present with
whatever is going on here.

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You may have a
monkey mind today.

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You may be fully relaxed.

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And you might 
be somewhere

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in between.

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Inhale in.

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Exhale.

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Slow and steady
with the breath.

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Inhale in again.

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Imagine each cycle of breath
is an “I love you” today.

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Start to rock the
head, side to side.

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As you breathe out, you
can bat the eyelashes open.

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Come into that soft gaze

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or you can keep
the eyes closed today.

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Find what feels 
good, what serves.

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Gently rocking the
head side to side.

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And then when you're ready,
bring the head back to center.

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Inhale, reach the arms 
all the way up and overhead.

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Big stretch.

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Draw the heels together.

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Point the toes.

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Spread the fingertips.

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Breathe in.

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And breathe out.

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Float the fingertips down.

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Capture your right knee, 
and then your left knee.

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Hug the knees 
into the chest.

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Inhale in.

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Exhale.

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Slowly peel the head, 
the neck, the shoulders up.

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Give yourself a
squeeze, a little hug.

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Inhale in again.

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Exhale.

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Send the fingertips 
out wide.

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Texas T, palms face down.

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Inhale.

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Exhale, knees
fall to the right.

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Inhale in.

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Exhale, come 
back to center.

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Inhale in again.

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Exhale, knees 
fall to the left.

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Inhale in again.

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And exhale,
knees back to center.

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We're gonna repeat that 
pattern with the breath.

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Inhale in.

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Exhale, knees
fall to the right.

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Stay here.

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Inhale in.

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Exhale, bring
it back to center.

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Inhale in.

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Exhale, knees
fall to the left.

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Stay here.

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Inhale in.

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And exhale, 
back to center.

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Lovely.

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You're gonna start to
rock and roll up and down

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the length of 
your spine.

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And then we're gonna come
all the way up through

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a seat and to all fours.

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Find Tabletop Position.

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Draw the navel up
towards the spine.

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Inhale in.

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Exhale, curl the toes under.

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Lift the knees.
Let them hover.

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Find that core connection.

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Long through the neck.

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Breathe.

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And then slowly, 
lower the knees.

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Uncurl the toes,
drop the belly,

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open your heart forward.

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Inhale.
Big sip of air.

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Exhale, round
through the spine.

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Chin to chest.

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Activate the
muscles of the core.

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Again, inhale.

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And exhale.

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Inhale to Tabletop Position.

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Exhale, you're gonna lift the 
right knee out to hydrant.

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Flex your foot.

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Beautiful.
Then slowly lower,

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tap the knee down,

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and repeat.

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Inhale to lower now.

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Exhale to lift.

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Inhale to lower.

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Exhale to lift.

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Inhale to lower.

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Exhale to lift.

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Hold it there.

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Feel that right glute 
turn on.

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If you don't feel it turn on,
press into your foundation.

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And then lift your 
right knee and right ankle

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a little higher.

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Draw the navel in and up.

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Beautiful.

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Then release.

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Second side.

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Inhale in.

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Exhale, lift 
the left knee.

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Let it hover.

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Press into your 
left palm here.

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Feel the obliques.

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Draw the navel in.

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And then lower it down.

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Breathe in.

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Exhale to lift.

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Inhale, lower.

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Exhale, lift.

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Inhale, lower.

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Exhale, lift.

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Inhale, lower.

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Exhale, lift.

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Keep pressing 
into your left palm,

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hugging to the midline.

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Next time your left knee is
up and lifted, keep it there.

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Breathe.

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Hug the low ribs in.

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Press away from the
earth with your hands.

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And then slowly release.

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Bring the knees back
underneath the hip points.

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We're gonna 
bend the elbows.

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Drop the chest down.

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And then lift
it up through Cat.

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Drop it down 
through center.

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Up and around 
through Cat.

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And then reversing it,
taking it the other direction.

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And then walking
the palms forward.

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Walking the knees back.

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And slowly, bringing
the belly to the mat.

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Inhale, tuck the chin.

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Roll up into a baby
Cobra as you breathe in.

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Exhale, soften and release.

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Forehead kisses the mat.

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Repeat. Tuck 
the chin into the chest.

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Roll up into a 
baby Cobra.

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And exhale, 
soften and bow.

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Last time.
Tuck the chin.

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Inhale, roll up.

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Squeeze the 
elbows in tight.

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And exhale to soften.

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Forehead to the mat.

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Bring your hands together for a
little pillow for the forehead.

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Bring the big toes to touch.

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Heels splay wide.

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And just give a little rock
of the pelvis here,

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back and forth.

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You can close your eyes.

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Inhale lots of love in.

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Feel your belly press against
the earth as you inhale.

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And exhale 
lots of love out.

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Maybe give it sigh.

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Alright.

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From here, we're gonna
lift the head, the shoulders.

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You're gonna take the 
left hand, palm face down,

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out to the left, so your wrist is
in line with your shoulder.

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Bring your 
right hand to the mat,

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just like you would 
have it for Cobra.

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Peek at me for this demo.

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You're gonna come 
onto your left ear.

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Rock onto your left side.

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Options here 
with the top leg.

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You can bend it.

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Keep it in front

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of your left leg.

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Breathing here.

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Or option to 
bring it behind,

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just for a little 
deeper stretch.

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Keep the left palm active so
you can start to go into this.

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Now we're
rocking on the left ear.

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Turning the heart center

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towards the right 
side of the mat.

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Pressing through 
my left palm.

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Using my right palm 
for stability.

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Right foot's planted in
front of my left leg

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or behind.

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And then extend your
right leg out wherever it is.

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Stack it back on
top of the left leg.

00:13:31.579 --> 00:13:35.899
And try to, from your center,
draw your navel in so you can

00:13:35.899 --> 00:13:39.531
find a little bit of control
as you come back through

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and release.

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Nice.

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Right side.

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Take the right hand out.

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Nice, straight line.

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Wrist and shoulder 
in the same plane.

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Slowly, use your left palm 
to guide this posture.

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Come onto your right ear.

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Find what feels
good on this side.

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Breathe.

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Keep pressing down
with your right hand.

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Lots of love in.

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Lots of love out.

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Then slowly, bring the
left leg on top of the right.

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Try to control
this from your core.

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Core draws in.

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And we slowly rock back

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to the center of the mat.

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Hands, palms 
come to the earth.

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Squeeze the elbows in.

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Keep the chin tucked.

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Slowly inhale.

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Roll up to Cobra,

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and cascade it down.

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Exhale, release.

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Beautiful.

00:14:53.310 --> 00:14:55.620
Press up to all fours.

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Recommit to a
Tabletop Position.

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So find that nice alignment,
wrists underneath the shoulders.

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Now you're gonna take 
your left foot now

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all the way out
to the left side.

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Then turn your left toes in,
kind of like we do in Warrior

00:15:15.299 --> 00:15:17.960
or a standing
wide-legged Forward Fold.

00:15:17.960 --> 00:15:19.971
So peek at me 
if you need to.

00:15:20.409 --> 00:15:22.709
Now bring your left hand
to your left inner thigh,

00:15:22.709 --> 00:15:24.240
and just give 
it a little tap.

00:15:24.240 --> 00:15:27.399
And notice how the more you
connect to that left foot,

00:15:27.399 --> 00:15:30.390
the more engaged we are 
through the encino of this leg,

00:15:30.390 --> 00:15:34.390
all the way up to the pelvic
floor and the abdominal wall.

00:15:35.373 --> 00:15:37.569
Great.

00:15:37.569 --> 00:15:39.080
Then plant the 
palms again.

00:15:39.080 --> 00:15:40.709
Inhale, drop the belly.

00:15:40.709 --> 00:15:43.140
Open the chest.
Move slow here.

00:15:44.100 --> 00:15:45.960
Exhale, round
through the spine.

00:15:45.960 --> 00:15:47.759
Chin to chest.

00:15:49.539 --> 00:15:51.000
Inhale, drop the belly.

00:15:51.000 --> 00:15:52.279
Move slow.

00:15:54.049 --> 00:15:55.799
Exhale, 
round through.

00:15:55.799 --> 00:15:57.029
Chin to chest.

00:15:57.029 --> 00:15:58.600
Nice. One more time.

00:15:58.600 --> 00:16:00.510
Inhale, drop the belly.

00:16:03.010 --> 00:16:06.010
And exhale, 
round through.

00:16:07.530 --> 00:16:09.840
Inhale, Tabletop Position.

00:16:09.840 --> 00:16:11.929
Option to just check out
what happens if you come

00:16:11.929 --> 00:16:13.399
to the forearms.

00:16:13.399 --> 00:16:15.210
Just breathe.

00:16:16.140 --> 00:16:18.450
Careful not to
grip in the toes.

00:16:19.750 --> 00:16:21.969
Stretching through 
that inner thigh.

00:16:23.269 --> 00:16:25.960
If this isn't right, you can
just stay up on the hands.

00:16:25.960 --> 00:16:29.389
Let’s all stay here for 
one more breath cycle.

00:16:31.340 --> 00:16:35.070
And then slowly, from center,
bring that left knee back in.

00:16:35.070 --> 00:16:36.810
Let's take it
to the other side.

00:16:36.810 --> 00:16:38.880
Alright, right foot goes out.

00:16:38.880 --> 00:16:40.620
Turn the toes in.

00:16:41.500 --> 00:16:43.290
Tap the right inner thigh.

00:16:43.290 --> 00:16:45.739
Just press into
your foundation.

00:16:45.739 --> 00:16:48.679
Find that action, 
that lift, that engagement.

00:16:49.839 --> 00:16:51.519
And then let's take
it for a little ride.

00:16:51.519 --> 00:16:52.800
Inhale, drop the belly.

00:16:52.800 --> 00:16:55.563
Slow. Feel the sensation.

00:16:56.719 --> 00:16:59.080
Explore that.

00:16:59.080 --> 00:17:00.480
Chin to chest.

00:17:00.480 --> 00:17:03.200
Slow and steady.
Find that soft gaze.

00:17:03.200 --> 00:17:05.680
Bring your attention inward,

00:17:05.680 --> 00:17:09.400
so you can stay curious

00:17:09.400 --> 00:17:11.640
about the sensation.

00:17:15.570 --> 00:17:18.740
Setting intention of
course to do that with

00:17:18.740 --> 00:17:21.630
a loving awareness,
without any judgment.

00:17:29.740 --> 00:17:31.720
Bring it back to neutral.

00:17:31.720 --> 00:17:34.440
Option to drop 
to the elbows.

00:17:34.440 --> 00:17:37.259
Come to the forearms
for a couple breaths here.

00:17:37.259 --> 00:17:38.799
Just a little option.

00:17:38.799 --> 00:17:42.629
Breathing deep
wherever you are.

00:17:47.439 --> 00:17:48.839
Lovely.

00:17:48.839 --> 00:17:50.566
Then we'll slowly release.

00:17:50.566 --> 00:17:53.739
From center, bring that 
right knee back in.

00:17:53.739 --> 00:17:55.160
Walk the palms forward.

00:17:55.160 --> 00:17:56.199
Curl the toes under.

00:17:56.199 --> 00:17:59.200
Send the hips up and back,
Downward Facing Dog.

00:18:00.000 --> 00:18:02.189
Draw the muscles
of the low belly in.

00:18:02.189 --> 00:18:04.179
Hug the 
lower ribs in.

00:18:04.179 --> 00:18:07.769
Press away from your mat 
today to send a lot of weight

00:18:07.769 --> 00:18:09.480
into your lower body.

00:18:09.480 --> 00:18:11.160
Bend your knees a little.

00:18:12.210 --> 00:18:15.769
And think about sending the
majority of your weight

00:18:15.769 --> 00:18:17.870
to the lower half 
of your body.

00:18:18.960 --> 00:18:20.619
Inhale in.

00:18:21.759 --> 00:18:25.400
Exhale, slowly cross one
foot in front of the other.

00:18:25.400 --> 00:18:28.049
Stretch, stretch, stretch
as you walk to the top

00:18:28.049 --> 00:18:31.799
of your mat for a
standing Forward Fold.

00:18:32.689 --> 00:18:35.329
Bring the feet 
hip width apart.

00:18:35.329 --> 00:18:37.070
Draw the navel in.

00:18:37.070 --> 00:18:40.960
And allow the weight of
the head to hang loose here.

00:18:40.960 --> 00:18:43.990
Soft, easy 
movement welcomed.

00:18:43.990 --> 00:18:46.620
Maybe you sway a
little side to side.

00:18:56.910 --> 00:18:59.030
And then bring 
your index finger,

00:18:59.030 --> 00:19:02.889
your middle finger, and 
your thumb to your big toe.

00:19:02.889 --> 00:19:04.820
Grab your big toe.

00:19:04.820 --> 00:19:05.799
Inhale in.

00:19:05.799 --> 00:19:06.359
Exhale.

00:19:06.359 --> 00:19:08.859
Bend your elbows 
actively left to right

00:19:08.859 --> 00:19:11.970
so that your biceps turn on.

00:19:11.970 --> 00:19:12.930
And you can bend 
your knees again

00:19:12.930 --> 00:19:14.070
as much as 
you need here,

00:19:14.070 --> 00:19:17.659
you're gonna draw 
your nose behind you,

00:19:17.659 --> 00:19:19.000
towards the back
edge of the mat.

00:19:19.000 --> 00:19:20.239
Crown of the
head to the ground.

00:19:20.239 --> 00:19:23.719
Again, biceps are turned 
on here as we breathe

00:19:23.719 --> 00:19:25.459
for three,

00:19:27.459 --> 00:19:28.969
two,

00:19:30.669 --> 00:19:31.759
and one.

00:19:31.759 --> 00:19:33.179
Release.

00:19:34.189 --> 00:19:36.200
Plant the palms.

00:19:36.200 --> 00:19:38.519
Step one foot back, 
then the other.

00:19:38.519 --> 00:19:39.599
Plank Pose.

00:19:39.599 --> 00:19:42.960
Draw the right knee
all the way up for Pigeon.

00:19:43.790 --> 00:19:45.559
Press into the
top of the back foot.

00:19:45.559 --> 00:19:47.480
Inhale, open the chest.

00:19:47.480 --> 00:19:48.800
Look forward.

00:19:49.630 --> 00:19:52.200
Exhale, melt it
down to the forearms.

00:19:52.200 --> 00:19:56.649
You can also come to your back
here and do a Reclined Pigeon.

00:19:58.649 --> 00:20:00.369
Breathe.

00:20:02.369 --> 00:20:05.389
Draw your attention

00:20:05.389 --> 00:20:07.695
to the sensation

00:20:09.404 --> 00:20:12.039
with each new 
breath cycle.

00:20:18.430 --> 00:20:20.940
Slowly release.

00:20:20.940 --> 00:20:24.340
Come back to all fours
or Downward Facing Dog.

00:20:26.750 --> 00:20:29.079
Bring it to Plank Pose.

00:20:29.079 --> 00:20:30.610
Breathe in.

00:20:31.910 --> 00:20:33.530
Way to keep it soft and easy.

00:20:33.530 --> 00:20:36.400
As you exhale, bring the 
left knee up and in.

00:20:36.400 --> 00:20:38.650
We'll take it
on the other side.

00:20:39.510 --> 00:20:41.800
If you're on your back,
you can just stay there.

00:20:41.800 --> 00:20:43.609
Switch to the other side.

00:20:45.389 --> 00:20:49.520
Again, drawing
your attention

00:20:49.520 --> 00:20:50.900
inward.

00:20:53.460 --> 00:20:57.160
And just considering 
what that looks like,

00:20:57.160 --> 00:21:00.370
what that feels like 
if we were to do it

00:21:01.720 --> 00:21:03.420
with love.

00:21:05.090 --> 00:21:09.210
How would we 
talk to ourselves?

00:21:12.610 --> 00:21:16.349
How would we 
think and feel,

00:21:17.129 --> 00:21:19.459
coming from 
a place of love

00:21:19.459 --> 00:21:21.389
each time we 
hit the mat?

00:21:29.630 --> 00:21:32.630
What does it feel 
like to receive

00:21:34.630 --> 00:21:36.619
our own love?

00:21:38.009 --> 00:21:40.189
Gently press
all the way up.

00:21:40.189 --> 00:21:41.789
If you're on your 
back, stay there.

00:21:41.789 --> 00:21:45.860
If you're on your left hip,
swing around the right leg.

00:21:47.100 --> 00:21:50.440
Then we'll send the
fingertips and toes forward,

00:21:50.440 --> 00:21:52.619
and slowly roll it down.

00:21:52.619 --> 00:21:55.609
Finding that core 
connection, nice and slow.

00:21:55.609 --> 00:21:57.620
Finding that C-curve.

00:22:00.970 --> 00:22:04.820
And then when you're ready,
allow your heart, your sternum

00:22:04.820 --> 00:22:05.759
to soften.

00:22:05.759 --> 00:22:09.380
Allow your arms to
rest gently at your side,

00:22:09.380 --> 00:22:11.240
and the head and
shoulders to get heavy.

00:22:11.240 --> 00:22:12.599
Back where we started.

00:22:12.599 --> 00:22:13.939
Close your eyes.

00:22:13.939 --> 00:22:15.870
Take a quick scan 
of your body,

00:22:15.870 --> 00:22:18.620
starting with the 
soles of your feet.

00:22:28.129 --> 00:22:30.989
As you

00:22:30.989 --> 00:22:34.879
travel up the body

00:22:38.410 --> 00:22:41.359
bringing awareness 
to your whole self.

00:22:45.149 --> 00:22:48.119
Consider this moment

00:22:48.119 --> 00:22:50.338
a blanketing.

00:22:51.803 --> 00:22:53.960
Say, “What, Adriene?",
you ask.

00:22:53.960 --> 00:22:57.180
A blanketing 
of love here

00:22:57.180 --> 00:22:59.922
in this final 
resting posture.

00:23:10.439 --> 00:23:13.860
Slowly begin to wiggle
the fingers and the toes.

00:23:16.319 --> 00:23:18.259
As you're ready, 
draw the hands together

00:23:18.259 --> 00:23:20.400
and the thumbs 
to the third eye.

00:23:23.380 --> 00:23:24.720
Final breath together.

00:23:24.720 --> 00:23:26.889
Inhale lots of love in.

00:23:30.379 --> 00:23:33.619
And exhale 
lots of love out.

00:23:35.989 --> 00:23:37.789
Absolutely beautiful 
work today.

00:23:37.789 --> 00:23:41.059
It's an honor to
practice with you.

00:23:41.059 --> 00:23:42.960
We are in the 
home stretch.

00:23:42.960 --> 00:23:43.880
Do not miss it.

00:23:43.880 --> 00:23:45.450
You can do it.

00:23:45.450 --> 00:23:46.880
Carve out the time.

00:23:47.870 --> 00:23:51.380
Do whatever you
need to show up.

00:23:51.840 --> 00:23:52.800
I'll meet you there,

00:23:52.800 --> 00:23:54.160
I'll meet you here
(chuckles)

00:23:54.160 --> 00:23:56.170
tomorrow.

00:23:56.170 --> 00:23:57.610
Adios.

00:23:58.680 --> 00:24:02.370
(light music)