WEBVTT

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- Why hello, dear friend.

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Welcome back.
It's Day 28.

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Yes indeed.

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Here we are again, 
and this one is about

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Freedom.

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Let's get started.

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(light music)

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Let's begin today's
practice on all fours.

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Take your time.
Come into Tabletop Position.

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Drop the belly,
dropping in right away.

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Inhale, look forward.

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Exhale, round
through the spine.

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Inhale, drop the belly.

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Exhale, round through.

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One more time.

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Inhale, drop the belly.

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Exhale, round through.

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Send the hips 
back to the heels,

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reach the fingertips forward,

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melt the head and 
the heart down.

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Breathe.

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Take a moment 
here to drop in

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and notice

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where you are today.

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I almost said, 
“Who you are today”,

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and that's not (chuckles)

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really

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bad.

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Where you are today?

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What does it feel like?

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Who are you today?

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I'll take it.

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And all jokes aside, 
all Freudian slips aside,

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I feel like, when we 
come to the mat, we

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can experience a sense of

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freedom to be
who we really are.

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And to arrive with 
whatever we've got,

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whatever we're carrying 
around today.

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And then somewhere along the
journey, you get to choose:

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"Do I want to keep 
carrying that?"

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“Should I let this go?"

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“Am I comparing myself to
others, or can I be present in

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"my own sensation, 
trust my own heart?"

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Give yourself 
permission today

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to continue the exploration.

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Free and curious.

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Inquisitive.

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Trusting you have
everything you need here.

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Take a deep breath in.

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And as you exhale, 
let's rise back up to

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all fours.

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Spread the fingertips really
wide, curl the toes under.

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And when you're ready, 
peel the tailbone up,

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sending the hips back in space,
Downward Facing Dog.

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Take some deep 
breaths here.

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Allowing those deep breaths
to inspire any movement

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that feels good in 
your body today.

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And then slowly, we're 
gonna anchor the left heel,

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bend the right knee in.

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Good. Then send your 
right toes all the way out,

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straighten that leg, 
lift it up,

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Three-Legged Dog.

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Press into both palms evenly.

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Now bend your right knee, 
and stack your right hip over

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your left for a big,
big stretch here.

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Last bit. Draw your 
right shoulder down in space

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so your shoulders are 
in an even plane.

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Breathe.

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Lovely. Then slowly bring 
that right foot all the way up.

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Lower the left knee down
and just loop the shoulders

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forward, up and back, as
you send your gaze forward.

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Let your heart 
radiate forward.

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Inhale.

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Exhale. Plant the palms,

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step it back to 
Downward Facing Dog.

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Anchor the right heel, bend
the left knee in generously.

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And slide the left toes out,
point the left toes,

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straighten the left leg as you
lift it up, Three-Legged Dog.

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Then bend that left knee,
stack the hips, open it up.

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Take a deep breath in.

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And then drop 
the left shoulder

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in line with the right.

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Lovely. And then 
slowly step that left foot

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all the way up and in.

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Lower the right knee, 
loop the shoulders,

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and let your heart 
shine forward.

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Soft gaze.

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Beautiful.

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Fingertips come to the mat,
lift the right knee,

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step the right foot 
up to meet the left,

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Forward Fold.

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Fold in, bend your
knees deeply.

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Breathe in.

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Sigh it out.

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One more time.

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Inhale in deeply.

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Big sigh.

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Inhale in.

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Exhale.

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Root down through the feet, 
bend your knees.

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And roll up slowly,
stacking through the spine.

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When you get there,

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stand up nice and 
tall, of course,

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but then I'd like 
you to choose

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a couple soft, easy 
movements here

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that feel good for 
you in your body.

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So you have lots of options.

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We've been learning vocabulary.

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You can move the head, 
the neck, can interlace

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the fingertips 
behind your back.

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You could loop the shoulders.

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You could do a
Forward Fold on your own.

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You could rotate the wrists.

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And then when you're ready,
inhale, reach the fingertips

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up and overhead.

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Exhale, Forward Fold, 
all the way down.

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Inhale, halfway lift,
lengthen through the crown.

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Exhale, soften and bow.

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Step one foot back,
then the other, Plank Pose.

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Hello, old friend.

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Reach the heels towards 
the back edge of your mat,

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and the crown of the head
extends towards the front.

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Now press away from the earth,
so you're not collapsed

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into the shoulders, but you 
feel this lift up through

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the mid-upper back body.

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Good.

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Cross the right knee over 
to kiss the left elbow,

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and then release.

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Cross the left knee over
to kiss the right elbow,

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and release.

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Slowly lower 
down to the belly.

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Inhale, Cobra.

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Exhale, soften and release.

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Curl the toes under, 
press up to all fours

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or full Plank.

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And then send the hips 
up high and back,

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Downward Facing Dog.

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Anchor through the left heel.

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Inhale, lift the
right leg up high.

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Exhale, shift it forward, 
knee to nose first.

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Squeeze.

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And then step it up,

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pivot on the back foot, 
and rise up,

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Warrior I.

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Take a deep breath in here.

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Strong legs.

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Then exhale, send the
fingertips forward,

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plug the shoulders 
back in space.

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Keep your heart lifted.

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Right arm is gonna 
go over the left here,

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find those Eagle Arms.

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Inhale, lift the elbows up.

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And exhale, rounding 
through the spine.

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Good.
Inhale, lift the elbows up.

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Exhale, you're gonna 
draw the navel in.

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You're gonna slowly 
pick up your left foot,

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maybe cross it over your 
right, and bend the knees.

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So we're coming into an 
Eagle, just an option here.

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Maybe the legs wrap.

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Lifting the heart.

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Maybe the left toes 
stay on the ground.

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Just play.

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And then we're 
gonna release,

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and take it right 
back to Warrior I.

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Right back to Warrior I.

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Good.
Inhale, look up.

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Exhale, Warrior II.

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Inhale, right fingertips reach
up, front knee stays bent.

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And then straighten it,
and reach all the way back.

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And now navel draws back,
round through the spine,

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coming through center.

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And then we're just gonna
slowly bend the front knee,

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bring the hands to 
frame the right hand,

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and come back 
to your low lunge.

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Ta-Da!

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Plant the palms, 
step it back.

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Belly to Cobra or 
Chaturanga to Upward Facing Dog.

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Meet in 
Downward Facing Dog.

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When you get there,
anchor through the right heel.

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Inhale, lift the
left leg up high.

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Exhale, squeeze, shift
it forward, knee to nose.

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Then step it up.

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Pivot on the back foot,
rise up strong, Warrior I.

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Virabhadrasana I.

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Strong legs here.
Inhale.

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Exhale.

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Inhale.

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Exhale, send the fingertips in
front, plug the shoulders back.

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Left arm over the right here.

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Find Eagle Arms or your
version, your variation.

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Inhale, lift the elbows.

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Exhale, draw 
navel to spine.

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Round it in,
legs stay the same.

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Strong legs.

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Good. Then inhale, 
we rise up.

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And exhale, draw
the navel to the spine.

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Find that connection.

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Maybe we shift the right
leg all the way up and over,

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crossing it, keeping the
right toes on the ground.

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Or we wrap the leg.

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Everyone, 
bend your knees, sink low.

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Breathe.

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Hold on to your focus.

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And then slowly release.

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Come back to Warrior I.

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Inhale.

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Exhale, Warrior II.

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Nice, wide stance.

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Inhale, reach 
the left arm up.

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Keep the front
knee bent for now.

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Breathe.

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And then send the 
left fingertips back,

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straighten through 
the front leg.

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Breathe.

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And then hug the low ribs in,
soften through that front knee

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as you bring the 
chest around,

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back to your 
nice, low lunge.

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Inhale in.

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Exhale, plant the palms.

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Step it back.

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Belly to Cobra, 
Chaturanga to Upward Facing Dog.

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You can always
keep one leg lifted.

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Playing on your own.

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Finding a little
freedom within the form.

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Meet me in Downward Dog 
whenever you're ready.

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Inhale, bend the
knees, look forward.

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Exhale, make
your way to the top.

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Inhale, halfway lift.

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Exhale to soften and fold.

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Root to rise, bend your knees,
connect to your core.

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Inhale, reach for the sky.

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Right back down we go.

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Exhale, Forward Fold.

00:12:04.249 --> 00:12:06.690
Inhale, halfway lift.

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Exhale to soften and bow.

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Step or hop it back to Plank.

00:12:11.060 --> 00:12:14.639
Belly to Cobra or 
Chaturanga to Upward Facing Dog.

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Meet me in 
Downward Facing Dog.

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Anchor through the left heel,

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and when you're 
ready, inhale,

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lift the right leg up high.

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Exhale, shift it
forward, knee to nose.

00:12:27.910 --> 00:12:30.440
Squeeze. 
We're repeating the sequence.

00:12:30.440 --> 00:12:34.639
Step it up, pivot on the 
back foot, rise up strong,

00:12:34.639 --> 00:12:36.210
Warrior I.

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Breathe in.

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Breathe out.

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Send the fingertips forward,
plug the shoulders into socket.

00:12:42.879 --> 00:12:44.600
Right arm over the left.

00:12:44.600 --> 00:12:47.320
Find your wrap today.

00:12:47.320 --> 00:12:48.799
Inhale, lift the elbows.

00:12:48.799 --> 00:12:52.639
Strong back leg as you exhale,
round through the spine.

00:12:52.639 --> 00:12:53.849
Draw the elbows in.

00:12:53.849 --> 00:12:56.230
Inhale to lift it back up.

00:12:56.230 --> 00:12:59.610
Exhale.
From center, lift that left leg,

00:12:59.610 --> 00:13:01.120
bring it up and around.

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Find your Eagle Pose today.

00:13:05.139 --> 00:13:06.600
Breathe.

00:13:07.700 --> 00:13:10.320
Holding onto your focus.

00:13:10.320 --> 00:13:13.369
Finding your Drishti today.

00:13:15.659 --> 00:13:18.899
And then slowly release,
step it back, Warrior I.

00:13:18.899 --> 00:13:20.559
You got this.

00:13:20.559 --> 00:13:23.320
Exhale, Warrior II.

00:13:23.320 --> 00:13:25.279
Inhale, reach up.

00:13:25.279 --> 00:13:27.929
And then send it 
all the way back

00:13:27.929 --> 00:13:29.230
as you straighten 
through the front leg.

00:13:29.230 --> 00:13:31.689
And then exhale, 
bring it all the way around

00:13:31.689 --> 00:13:34.079
and back down to your lunge.

00:13:34.079 --> 00:13:36.240
Again, always an
option to step it back.

00:13:36.240 --> 00:13:38.639
Maybe keep one leg lifted.

00:13:38.639 --> 00:13:40.679
Find what feels good here.

00:13:40.679 --> 00:13:43.879
Belly to Cobra,
Chaturanga to Up Dog.

00:13:45.180 --> 00:13:49.720
Let's join back together
in Downward Facing Dog.

00:13:58.479 --> 00:14:00.779
In Down Dog, 
anchor through the right heel.

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Inhale, lift the
left leg up high.

00:14:03.529 --> 00:14:05.500
Slow and steady, 
shift it forward.

00:14:05.500 --> 00:14:08.339
As you exhale, squeeze 
the nose towards the knee.

00:14:08.339 --> 00:14:10.120
Draw your navel up.

00:14:10.120 --> 00:14:13.799
Step the left foot up, pivot
on the back foot, Warrior I.

00:14:13.799 --> 00:14:16.709
Rise up strong.
Breathe in.

00:14:16.709 --> 00:14:17.470
Breathe out.

00:14:17.470 --> 00:14:21.639
Fingertips come forward,
plug the shoulders back.

00:14:22.689 --> 00:14:25.999
Left elbow, 
left arm over the right.

00:14:25.999 --> 00:14:29.790
Find your wrap today,

00:14:29.790 --> 00:14:31.480
your Eagle Arms.

00:14:31.480 --> 00:14:34.120
And then inhale,
lift the elbows up high.

00:14:34.120 --> 00:14:37.980
Exhale, keep that front knee
bent as you round the spine,

00:14:37.980 --> 00:14:40.419
navel draws back.

00:14:40.419 --> 00:14:43.559
Good. Inhale to lift 
the elbows once again.

00:14:43.559 --> 00:14:45.930
Exhale to lift the right leg,

00:14:45.930 --> 00:14:48.480
bring it all the 
way up and around.

00:14:48.480 --> 00:14:51.639
Find your Eagle 
on this side.

00:14:52.339 --> 00:14:55.240
Soft focus.

00:14:55.240 --> 00:14:57.650
Finding something

00:15:00.330 --> 00:15:02.780
down

00:15:02.780 --> 00:15:05.320
past your nose to focus on.

00:15:05.320 --> 00:15:08.609
Perhaps, bend your
knees a little deeper.

00:15:10.389 --> 00:15:13.919
And then release, 
free at last.

00:15:13.919 --> 00:15:15.359
Warrior I, reach up.

00:15:16.389 --> 00:15:18.649
Exhale, Warrior II.

00:15:20.399 --> 00:15:23.620
Inhale, first, 
left arm reaches up,

00:15:23.620 --> 00:15:25.210
and then straighten 
the front leg.

00:15:25.210 --> 00:15:28.130
Take it all the way back, 
reach, reach, reach.

00:15:28.130 --> 00:15:30.840
Hug the low ribs in,
round through the spine.

00:15:30.840 --> 00:15:34.219
Slowly bring it all the way
back to your nice low lunge.

00:15:34.219 --> 00:15:35.999
Inhale to look forward.

00:15:35.999 --> 00:15:38.320
Exhale to plant the palms.

00:15:38.320 --> 00:15:39.990
If you lifted the 
leg on one side,

00:15:39.990 --> 00:15:41.440
maybe you lift 
it on this side.

00:15:41.440 --> 00:15:44.120
Take one last 
little flow here.

00:15:44.800 --> 00:15:46.899
Find what feels good.

00:15:48.769 --> 00:15:51.929
And meet me in one

00:15:51.929 --> 00:15:55.017
last Downward Facing Dog 
for today.

00:15:55.960 --> 00:15:58.879
Or at least, our last
one together for today.

00:15:58.879 --> 00:16:00.890
Take a deep breath
in when you get there.

00:16:01.680 --> 00:16:05.699
And a cleansing breath 
as you breathe out.

00:16:05.699 --> 00:16:08.569
Again, inhale in deeply.

00:16:08.569 --> 00:16:09.840
And cleansing breath.

00:16:09.840 --> 00:16:11.399
Sigh it out.

00:16:11.399 --> 00:16:13.879
And one more time.
Don't forget today's theme.

00:16:13.879 --> 00:16:16.399
Inhale in, let it go.

00:16:17.629 --> 00:16:20.630
And then slowly
lower to your knees.

00:16:22.400 --> 00:16:25.240
Send your heels back, 
sit up nice and tall.

00:16:25.240 --> 00:16:28.240
If this isn't available to you,
you can go Side Saddle,

00:16:28.240 --> 00:16:31.959
or you can come to seated
with your legs out in front.

00:16:31.959 --> 00:16:33.639
Otherwise, we're kneeling here.

00:16:33.639 --> 00:16:36.840
We're all gonna inhale,
reach the arms up and overhead

00:16:36.840 --> 00:16:41.152
wherever you are, and then
a gentle twist to the left.

00:16:44.670 --> 00:16:47.720
Inhale, reach all the way up,
come back to center,

00:16:47.720 --> 00:16:49.640
and a twist to the right.

00:16:51.129 --> 00:16:52.379
One more time to each side.

00:16:52.379 --> 00:16:54.469
Inhale, reach up.

00:16:54.469 --> 00:16:56.658
Exhale, to the left.

00:16:58.159 --> 00:17:02.287
Inhale, reach up, back
to center, and to the right.

00:17:04.399 --> 00:17:07.430
We'll all join together 
now seated

00:17:07.430 --> 00:17:10.039
with the legs out in front.

00:17:11.029 --> 00:17:12.849
Point the toes.

00:17:12.849 --> 00:17:14.599
Squeeze the legs together.

00:17:14.599 --> 00:17:18.400
When you're ready, 
send the fingertips forward,

00:17:18.400 --> 00:17:20.159
palms together 
in prayer today,

00:17:20.159 --> 00:17:21.599
and you can just 
hook your thumbs.

00:17:21.599 --> 00:17:23.760
Just giving you some options.

00:17:23.760 --> 00:17:26.250
Great. Draw the shoulders back, 
lift your chest,

00:17:26.250 --> 00:17:27.729
draw the navel 
in and up again.

00:17:27.729 --> 00:17:31.449
Thinking about your two 
hip points drawing in towards

00:17:31.449 --> 00:17:35.450
each other as we 
slowly roll down.

00:17:35.450 --> 00:17:37.799
Point the toes, 
point the toes.

00:17:37.799 --> 00:17:39.499
Find that C-curve.

00:17:39.499 --> 00:17:42.089
Nice and slow.

00:17:42.089 --> 00:17:44.610
One vertebra at a time.

00:17:46.120 --> 00:17:49.820
And then slowly
releasing to the mat.

00:17:49.820 --> 00:17:51.880
You can center yourself here.

00:17:53.150 --> 00:17:55.390
Hug the right knee 
into the chest.

00:17:57.360 --> 00:17:59.987
And then take it
over to the left.

00:18:03.129 --> 00:18:05.549
Twist, breathe in.

00:18:07.860 --> 00:18:09.949
And breathe out.

00:18:11.630 --> 00:18:14.580
Inhale in again.

00:18:14.580 --> 00:18:16.379
And stay for the exhale.

00:18:18.619 --> 00:18:21.939
And then slowly 
melt it back to center,

00:18:21.939 --> 00:18:25.092
and just take the same 
thing to the other side.

00:18:30.099 --> 00:18:32.050
Breathing deep.

00:18:42.599 --> 00:18:46.439
Inhale, use an exhale 
to melt it back.

00:18:47.039 --> 00:18:51.350
And you're gonna
choose your closing posture.

00:18:51.350 --> 00:18:54.079
So we can extend
the legs out long.

00:18:54.079 --> 00:18:56.030
You can bring the 
feet as wide as the mat,

00:18:56.030 --> 00:18:57.590
draw the knees together.

00:18:57.590 --> 00:19:00.380
You can sneak in
a Happy Baby Pose.

00:19:02.150 --> 00:19:05.160
Or a reclined Cobbler's Pose.

00:19:06.140 --> 00:19:09.220
Take a moment here to ask
yourself what do I need,

00:19:09.220 --> 00:19:12.060
and then to respond

00:19:12.060 --> 00:19:16.211
with mindfulness 
with an awareness.

00:19:25.620 --> 00:19:28.514
Then we'll find
stillness together.

00:19:32.400 --> 00:19:34.836
And inhale lots of love in.

00:19:37.110 --> 00:19:39.736
And exhale lots of love out.

00:19:45.750 --> 00:19:51.057
And just taking a second 
to observe how you feel.

00:20:08.010 --> 00:20:11.590
And slowly start to 
wiggle your fingertips,

00:20:11.590 --> 00:20:13.723
wiggle your toes.

00:20:16.079 --> 00:20:19.269
Gently draw the 
hands together,

00:20:19.269 --> 00:20:22.149
thumbs up to 
third eye point.

00:20:22.149 --> 00:20:24.706
Let's take a 
final breath in.

00:20:26.660 --> 00:20:28.730
And exhale, sigh it out.

00:20:28.730 --> 00:20:30.707
Don't be shy.

00:20:33.419 --> 00:20:36.080
Beautiful work, everyone.

00:20:36.080 --> 00:20:38.359
You are my heroes.

00:20:39.099 --> 00:20:41.240
This is amazing.

00:20:41.240 --> 00:20:43.099
I will see you tomorrow.

00:20:43.099 --> 00:20:44.380
I can't wait.

00:20:45.120 --> 00:20:47.410
'Till then, take good care.

00:20:49.652 --> 00:20:52.813
(light music)