WEBVTT

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- Hello, my sweet friends.

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Welcome back to Flow,
your 30 Day Yoga Journey.

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It's Day 12, Stability.

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Let's get started.

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(light rhythmic music)

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Alright, come on
down to the ground.

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Let's bring the palms together
at the heart center here.

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Again, always take your
time getting down into this

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position, no need to
rush or allow me to rush you.

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This is where we'll begin today,

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just feeling the 
palms pressed together

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and using this mudra to lift 
the sternum up to the thumbs.

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Finding our alignment of

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head over heart,
heart over pelvis.

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And then we're gonna start to

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exaggerate this
pressing of the palms together,

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bringing the
elbows out left to right.

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And close your eyes or soften
your gaze and really bring

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your awareness or your mind's
eye to the midline of your body.

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So draw energy up
from your pelvic floor,

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lengthen all the
way through the spine.

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Crown of the head reaches,

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and then we have this
pressing together of the palms.

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Inhale in, exhale, release just
the fingertips behind you and

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extend one leg out then
the other for Dundasana.

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So you keep this long
line of the spine lifted.

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In Sanskrit we call this Dunda,

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which means stick or staff.

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That's why this
is called Dundasana,

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the Stick Pose
or the Staff Pose.

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So we find the stability

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in relationship to the Dunda.

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And if you've been
practicing with me for a while,

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you probably know about Dunda.

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Okay, inhale in here.

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Exhale, try to maintain that

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awareness of the 
line of the spine,

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the stability of the midline,

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as you come
forward onto all fours.

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So of course
we've been here before,

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but now we're 
bringing the Dunda

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concept into
highlight or into focus.

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So if I'm really paying
attention to the midline,

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I have, of course,

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some natural
curvatures in the spine,

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but here 
my belly can draw up

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to stabilize that line.

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My shoulders can pull back to
find more extension in the neck.

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We breathe.

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We land here.

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And then when we're ready,

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we'll curl the toes
under and we're gonna,

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oops, buddy, I'm gonna need
you to move for this one.

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We're gonna slowly walk it
back to our little squat and

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even here we're
gonna try to think

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of that center line,

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also called the Sushumna,

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the center channel.

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And again, if you're not
able to find that length here,

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that's all right.
It's all about out the process.

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Alright, then
we'll walk it back out.

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Here's a great one to find this
line of stability, Plank Pose.

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Feet hip width apart,

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lengthen through 
the crown of the head.

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So if the neck
is collapsed here,

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we're definitely cutting off
the stability of that midline,

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so find extension
through the crown.

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Good, inhale in.

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Exhale, lower to the knees.

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Come back to Tabletop Position.

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Inhale, 
extend the right toes out,

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left fingertips forward.

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Exhale, bend the elbow,
bend the knee, obliques.

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Keep that stability
of the center line here.

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Nice, then inhale in.

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Exhale, round it.

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Inhale, extend.

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Exhale, bend elbow, bend knee.

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Wake up the abs.

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Inhale, extend.

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Exhale, round and squeeze.

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Last time, inhale, extend.

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Exhale, slow and with control,

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bend the left elbow
to the left hip crease.

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Right knee to right elbow.

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Neck is long.

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Inhale, extend.

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Exhale to round.

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Grab your right
knee or right shin.

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Squeeze and lift everything up.

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And then release.

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Take a second,

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you can rotate the
right wrist here if you need.

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And then we'll take
it to the other side.

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Inhale, find extension
through the left leg, right arm.

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So we keep this line of Dunda,

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crown to tail,
as we bend the elbow,

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bend the knee.

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Inhale, extend,

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press into the top of your
right foot for stability.

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Exhale, round everything in,
knee to nose.

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Good, inhale, extend.

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Another chance to try keeping

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that neck long as you
bend the elbow, bend the knee.

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Squeeze the abs.

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Inhale, extend.

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Slight bend in the left elbow.

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Here we go, round it in.

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And one more time, you got this.

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After your final round,
grab that left knee,

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left shin, squeeze and lift.

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And then release, let it all go.

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Maybe you rotate the
left wrist little bit here.

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Alright, walk the palms forward,
curl the toes under,

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peel the tailbone
up to Downward Dog.

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Now see if we can find it here
depending on the flexibility

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in your body or the lack
of flexibility in your body.

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This shape will have a very
different look (chuckles)

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and feel for a lot of people
particularly in the spine.

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So let's see if 
we can draw awareness to

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the stability of the front body.

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Hug the low ribs in,

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draw the navel in and
up to meet your spine.

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So we're creating this nice
long line from the crown to

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the tail or 
we're working towards that.

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Nice. Bend the knees.

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Now, inhale, look forward.

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Exhale, slowly make your
way to the top of your mat.

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Feet hip width apart.

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And let's just take a
couple moments here to breathe.

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You can shake that
a little yes, a little no,

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stretch through
the backs of the leg,

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bend the knees.

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Stretch through the back.

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Maybe you walk your hands
underneath your feet here

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for a little forearm
or wrist stretch.

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You can walk your toes right 
up to your of wrist creases.

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If this is the first
time you're doing this,

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it's a little weird at first but

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weird is not bad in my book.

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And then if you're
on your hands here,

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slowly release them,

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bend the knees,

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and let slowly
roll up to Mountain.

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Alright, so let's
make this an active pose,

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really grounding
through the feet.

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Think about spiraling
your feet externally,

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but you're not moving them.
So they stay grounded,

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but energetically
you're turning them out.

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Almost as if you're trying
to rip your yoga mat in half.

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That turns on the legs,
(clicks tongue) wink, wink.

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Kneecaps lift, quads tone.

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We keep a neutral spine,

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but we find this lift up through
the front body energetically,

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so the chest is lifting.

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Crown of the head,
of course, lifting,

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and then this grounding
through the back body.

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And I like to think of my
shoulder blades melting

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down towards the earth,
towards my heels.

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And try to distribute your

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weight evenly between all
four corners of your feet,

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whatever that means to you.

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And to test that,
we're gonna lift the toes.

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Bonus points if
you don't look down.

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And if you did, don't worry.

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Just something to play with.

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Alright, now bring your gaze
up and out if it isn't already.

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And let's inhale, reach
all the way towards the sky.

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Today, bring the palms together,

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interlace the fingertips, 
and stand up nice

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and tall here
with the steeple grip.

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Think of the Dunda, find
that stability of the midline.

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Hug the low ribs in.

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Inhale in, exhale, take the 
fingertips to the right

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as you bump 
the hips to the left.

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Good, slowly
bring it back to center.

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Inhale again,
find length and then exhale,

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take it to the other side.

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Inhale, rise up.

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Exhale, slow and steady.

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Take it down into the fold.

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Inhale, halfway lift.

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Money opportunity
to find the Dunda.

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Hug those low ribs in,
lengthen through the crown.

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Nice, release everything.

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Plant the palms,
step the right foot back,

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just the right foot.

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Lower the 
right knee to the earth.

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Inhale, send the
fingertips behind the ears.

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Stack your spine,

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press into the top of your
foot if that feels more stable,

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and then send the
arms all the way up.

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So we're not leaning forward,

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but we're finding
head over heart,

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heart over pelvis here.

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Open the palms wide,
give yourself some space.

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Lift up through the front body

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and ground
through the back body.

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Nice, now bring the palms
together and slowly slice down

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the middle to come all
the way back to your lunge.

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Lift the back knee,
inhale to look forward,

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let your heart radiate forward.

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Then exhale, plant the palms,
step the left toes back,

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inhale in for Plank.

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Exhale, lower to your belly.

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Inhale, we lift the chest,
Cobra, careful not to push.

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And then exhale, release.

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Inhale, press up to
all fours or Plank.

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Exhale, Downward Dog.

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Nice, take a couple
breaths here, pedal it out.

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Then bend your knees,
look forward, inhale.

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Exhale, slowly make
your way to the top.

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From your Forward Fold,
inhale, halfway lift.

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Nice long neck.

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Exhale, soften and fold.

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Root to rise here,
inhale, reach for the sky.

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Big breath, big stretch.

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Exhale, hands
together at the heart.

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Inhale in.

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Exhale to release the arms.

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Inhale to reach
up towards the sky.

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Interlace the fingertips.

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Find the steeple grip.

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This time think up and over.

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Go to the left.

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Inhale through center.

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And to the other side.

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Inhale to center.

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Exhale, slow and steady
down we go into the fold.

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Inhale, halfway lift.

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Find length.

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Exhale, soften and bow.

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Fingertips come to the mat.

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Left foot steps back.

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We come onto the left knee
and we rise up slowly.

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Press into the top of
the back foot for stability,

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reaching the fingertips up.

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So stack the head and the
heart and the pelvis here.

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Pull the right hip crease back.

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Imagine you're pulling your

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right foot back and
your left shin forward,

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finding that lift,
that Sthira,

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that strength and
stability from the ground up,

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lifting up through the spine.

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Nice, then inhale, look up, 
palms come together.

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Exhale, slice
it down the middle.

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Come all the way
back to your lunge.

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Lift the back knee,
step the right toes back,

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belly to Cobra or
Chaturanga to Upward Facing Dog.

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Moving with your breath.

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Meeting spot, Down Dog.

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Hips up high.

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Long beautiful spine.

00:12:30.320 --> 00:12:31.240
Nice, bend the knees.

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From here, inhale, look forward.

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Exhale, make your 
way to the top.

00:12:35.440 --> 00:12:37.760
Forward Fold.

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Inhale, halfway lift.

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Exhale, soften and bow.

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Root to rise here.

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Inhale, reach for the sky.

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Exhale, palms come together and
slowly back down to your heart.

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Inhale in here.

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Big, big, big, big breath.

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And then exhale, release the
arms down gently at your sides.

00:12:59.680 --> 00:13:01.820
Again, inhale, 
reach for the sky,

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interlace the fingertips.

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Exhale, side bend.

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Inhale to center,
take it to the other side.

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Inhale to center.

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Exhale into the fold.

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Inhale, follow your breath.

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Lift and lengthen, flat back.

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Exhale, soften and bow.

00:13:23.240 --> 00:13:25.920
Nice, from here,
step the right foot back.

00:13:25.920 --> 00:13:27.720
This time the back
knee can be lowered,

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just like we did before,

00:13:28.800 --> 00:13:30.720
or maybe we keep it lifted.

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We inhale, slow and steady,
reach the fingertips forward.

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Find that alignment of
head and heart and pelvis.

00:13:39.400 --> 00:13:42.887
Maybe you bend the back knee
to help with that a little bit.

00:13:44.040 --> 00:13:45.680
Now this time
we're gonna inhale,

00:13:45.680 --> 00:13:47.440
bring the palms together.

00:13:47.440 --> 00:13:49.960
Exhale, slice it down towards

00:13:49.960 --> 00:13:52.000
the left front
corner of your mat.

00:13:52.000 --> 00:13:53.560
Bring the outer edge of the

00:13:53.560 --> 00:13:57.960
right elbow to the
outer edge of your left thigh.

00:13:57.960 --> 00:14:01.320
Press the palms together,
just like we did before.

00:14:01.320 --> 00:14:03.760
Really finding that length
from the crown of the head.

00:14:03.760 --> 00:14:06.960
And we can do this with
the knee down here, no problem.

00:14:06.960 --> 00:14:10.200
Inhale, tuck the chin,
lengthen, even more,

00:14:10.200 --> 00:14:13.360
find that extension
through the crown.

00:14:13.360 --> 00:14:14.720
Nice, and then exhale,

00:14:14.720 --> 00:14:17.000
slow and with control,
as you can,

00:14:17.000 --> 00:14:18.960
bring it back to your lunge.

00:14:18.960 --> 00:14:20.560
Great work, 
bring the left foot back.

00:14:20.560 --> 00:14:24.600
Belly to Cobra,
Chaturanga to Upward Facing Dog.

00:14:24.600 --> 00:14:27.960
Find a little flow here.

00:14:27.960 --> 00:14:31.520
Meet in Downward Dog.

00:14:31.520 --> 00:14:34.040
From Down Dog,
inhale to look forward.

00:14:34.040 --> 00:14:36.720
Exhale to make
your way to the top.

00:14:36.720 --> 00:14:38.760
Forward Fold.

00:14:38.760 --> 00:14:42.640
Inhale, halfway lift,
your version, long neck.

00:14:42.640 --> 00:14:45.200
Exhale, soften and bow.

00:14:45.200 --> 00:14:48.320
Root to rise here,
inhale, reach for the sky.

00:14:48.320 --> 00:14:50.400
Exhale, hands to heart.

00:14:50.400 --> 00:14:52.760
Take your time.

00:14:52.760 --> 00:14:56.240
Biggest breath you've
taken all day here, inhale.

00:14:56.240 --> 00:15:00.166
Exhale, release the arms,
Mountain Pose.

00:15:00.166 --> 00:15:02.000
Inhale, reach for the sky.

00:15:02.000 --> 00:15:04.480
Last time,
interlace the fingertips.

00:15:04.480 --> 00:15:07.360
Exhale, side bend.

00:15:07.360 --> 00:15:10.240
Inhale to center.

00:15:10.240 --> 00:15:13.720
Exhale, side bend.

00:15:13.720 --> 00:15:15.240
Inhale to center.

00:15:15.240 --> 00:15:16.560
Exhale, bend the knees,

00:15:16.560 --> 00:15:20.240
slow and steady,
down into the fold.

00:15:20.240 --> 00:15:23.200
Inhale, halfway lift.

00:15:23.200 --> 00:15:26.079
Exhale, soften and bow.

00:15:27.400 --> 00:15:29.800
This time step
the left foot back.

00:15:29.800 --> 00:15:31.320
Again, we can
lower the back knee,

00:15:31.320 --> 00:15:34.080
just like we did before,
or maybe we experiment,

00:15:34.080 --> 00:15:36.240
this time with
keeping it lifted.

00:15:36.240 --> 00:15:37.560
Pull the right hip crease back,

00:15:37.560 --> 00:15:41.480
inhale, sweep the
arms up and overhead.

00:15:41.480 --> 00:15:42.931
Breathe.

00:15:44.640 --> 00:15:47.951
Work to find an
upright spine here.

00:15:49.200 --> 00:15:52.960
And use the muscles of the
abdominal wall to stabilize,

00:15:52.960 --> 00:15:55.934
to find that
support in the spine.

00:15:57.360 --> 00:15:59.960
Inhale in, exhale,
palms come together.

00:15:59.960 --> 00:16:01.200
This time we're going to slice

00:16:01.200 --> 00:16:04.760
a line down towards the
front right corner of the mat.

00:16:04.760 --> 00:16:06.000
Outer edge of the left elbow

00:16:06.000 --> 00:16:08.200
comes to the outer
edge of the right knee.

00:16:08.200 --> 00:16:11.560
We press the palms together
and we use that connection,

00:16:11.560 --> 00:16:14.800
that action to find
more length in the Dunda,

00:16:14.800 --> 00:16:17.360
in the spine.

00:16:17.360 --> 00:16:20.080
Back knee can lower, no problem.

00:16:20.080 --> 00:16:21.520
But lifting it is actually a

00:16:21.520 --> 00:16:25.880
lot easier in some ways
because you have the

00:16:25.880 --> 00:16:29.040
reaching of that left heel
back to engage your left glute

00:16:29.040 --> 00:16:31.960
which helps you a
lot in this posture.

00:16:31.960 --> 00:16:35.240
It's a strong muscle.
One more breath, inhale.

00:16:35.240 --> 00:16:37.000
Exhale, slow and with control,

00:16:37.000 --> 00:16:39.160
best you can,
back down to the mat.

00:16:39.160 --> 00:16:42.520
Plant the palms,
step the right toes back.

00:16:42.520 --> 00:16:44.120
Last little vinyasa here.

00:16:44.120 --> 00:16:46.560
Slowly lower to the belly.

00:16:46.560 --> 00:16:48.672
Lift up to Cobra.

00:16:50.000 --> 00:16:52.560
Exhale to release.

00:16:52.560 --> 00:16:56.760
From here, stack the palms
one on top of the other

00:16:56.760 --> 00:16:59.800
and rest your
forehead on your hands.

00:16:59.800 --> 00:17:05.268
We'll bring the toes to touch
and the heels out left to right.

00:17:07.600 --> 00:17:09.600
Take a breath here.
If it feels good,

00:17:09.600 --> 00:17:13.739
you can rock the hips or the
pelvis a little left to right.

00:17:17.880 --> 00:17:21.183
Feel your belly on the
earth as you breathe in.

00:17:22.720 --> 00:17:26.004
And feel it soften and
release as you breathe out.

00:17:28.040 --> 00:17:30.007
One more breath.

00:17:34.880 --> 00:17:38.880
Slowly preparing 
for Salabhasana.

00:17:38.880 --> 00:17:43.560
We're gonna walk the heels back
in line with the hip points

00:17:43.560 --> 00:17:46.080
and you're gonna
walk the fingertips out,

00:17:46.080 --> 00:17:49.720
outer edges of the hands,
the pinkies on the ground.

00:17:49.720 --> 00:17:51.920
Tuck the chin 
into the chest, inhale in.

00:17:51.920 --> 00:17:54.160
As you exhale, from center,

00:17:54.160 --> 00:17:56.320
press the
pubic bone into the earth

00:17:56.320 --> 00:17:59.360
and slowly begin
to lift the fingertips,

00:17:59.360 --> 00:18:01.160
lift the toes.

00:18:01.160 --> 00:18:04.080
Neck stays nice and long.

00:18:04.080 --> 00:18:06.120
Extension through
the crown of the head.

00:18:06.120 --> 00:18:08.000
Breathe.

00:18:08.000 --> 00:18:09.160
If the arms are too much,

00:18:09.160 --> 00:18:13.400
we can use the palms on the
earth to just lift the toes.

00:18:13.400 --> 00:18:16.560
You can also experiment
with just lifting the arms by

00:18:16.560 --> 00:18:19.720
pressing the
toes into the earth.

00:18:19.720 --> 00:18:21.021
Breathe.

00:18:21.920 --> 00:18:24.380
Notice if you're
holding your breath.

00:18:25.960 --> 00:18:28.640
And slowly release.

00:18:28.640 --> 00:18:29.760
Nice, we're gonna bring the

00:18:29.760 --> 00:18:32.600
elbows to the
left side of the mat.

00:18:32.600 --> 00:18:35.200
Shift the hips over as well.

00:18:35.200 --> 00:18:36.800
And then this is a
great transition here.

00:18:36.800 --> 00:18:37.920
You're just gonna (whooshes)

00:18:37.920 --> 00:18:41.400
on your right side and
then come onto your back.

00:18:41.400 --> 00:18:42.920
And then hug the
knees into the chest.

00:18:42.920 --> 00:18:46.440
Take a deep breath in
like you love yourself.

00:18:46.440 --> 00:18:50.137
And then exhale, sigh it out.
(sighs)

00:18:52.000 --> 00:18:55.000
Daily practice
brings that connection,

00:18:55.000 --> 00:18:57.880
that stability,
that awareness of the spine,

00:18:57.880 --> 00:18:59.280
the center of the breath,

00:18:59.280 --> 00:19:04.008
so that we can feel more aligned
and in the flow off the mat.

00:19:05.480 --> 00:19:06.920
I love it.

00:19:06.920 --> 00:19:09.760
Thank you for
being here with me.

00:19:09.760 --> 00:19:11.600
Let's grab the
outer edges of the feet,

00:19:11.600 --> 00:19:15.612
open up to a
quick Happy Baby here.

00:19:17.610 --> 00:19:19.710
Hmmm.

00:19:22.600 --> 00:19:24.960
And slowly
release the feet down.

00:19:24.960 --> 00:19:28.520
If you wanna windshield wiper
the legs a little bit here,

00:19:28.520 --> 00:19:30.560
feel free.

00:19:30.560 --> 00:19:34.240
Eventually we'll
extend the legs out long.

00:19:34.240 --> 00:19:35.600
Bring the palms together.

00:19:35.600 --> 00:19:38.772
As you're ready,
thumbs to third eye.

00:19:40.600 --> 00:19:44.320
Another beautiful day
of practice in the books.

00:19:44.320 --> 00:19:45.640
You are my hero.

00:19:45.640 --> 00:19:47.000
Thank you so
much for being here.

00:19:47.000 --> 00:19:50.600
I look forward to
seeing you again mañana.

00:19:50.600 --> 00:19:52.136
Inhale in.

00:19:53.610 --> 00:19:55.918
Exhale to close.

00:19:58.320 --> 00:19:59.848
Namaste.

00:20:00.980 --> 00:20:04.905
(upbeat rhythmic music)