WEBVTT

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- Howdy, everyone.
Welcome to Flow,

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your 30 Day Yoga Journey.

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Welcome to Day 14.

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Let's get started.

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(light rhythmic music)

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Okie doke, come on
down to the ground.

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We're gonna start today's
practice lying on our backs.

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Yay.

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Benji can lie down as well,

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perfect harmony.

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And you can extend the legs 
out long when you get there.

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Tuck the chin,
lengthen through the neck and

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just allow your hands to
rest somewhere on your body.

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As you're ready,
close your eyes or

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soften your gaze and allow
your shoulders to relax.

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Allow your hips to get heavy.

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And we have begun.

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Start to gently 
deepen your breath

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and just
notice how you feel.

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Notice where you're at today.

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Continue to gently
deepen your breath.

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And again, just notice where 
you are physically today.

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Maybe some
tightness and soreness.

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Some aches.

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Take stock.
Notice your energy.

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How's the energetic
body feeling today?

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Maybe a little tender,

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perhaps a little tired.

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Or a little light, joyous.

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Pleased, happy, sad.

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Start to check in
with the emotional body.

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Feeling a little
anxiety, stressed.

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Maybe you're in love.

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And then just notice what
thoughts are forming here as we

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intend to check in
with how we're really feeling,

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really doing in this moment.

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Continue to deepen your breath,

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inhaling deeply

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and exhaling completely.

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Now start to shift your attention

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from the physical body,

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the current state of the
emotional and energetic body,

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and the mind, the thoughts
that are passing by.

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Let's acknowledge them
by starting to shift our

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attention to the
sound of the breath.

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And again, I like to think of

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shifting my attention to
the breath as a way of kind of

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acknowledging it
all versus escaping.

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Using the breath to
acknowledge all of it.

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And then the cool thing
is that's when the science

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of yoga starts to play
in with the spirit.

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By acknowledging the breath,
we start to deepen the breath,

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change the
quality of our breathing.

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And we can
literally shift our mindset,

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shift our body
through this process.

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It's very beautiful 
in my opinion.

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Let's start to breathe together.

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So as you're ready, 
on my cue, here we go.

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Big inhale in through the nose.

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And exhale out
through the nose or mouth.

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Inhale in deeply
through the nose.

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Start to rock the
head a little side to side,

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ear to ear,

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and exhale out
through the nose or mouth.

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And again, breathing in
together, deep inhalation.

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And exhale, long breath out.

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And bring the head
back to center stillness.

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Continue to breathe deep.

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We're gonna inhale in,

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reach the arms all
the way up and overhead.

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Walk the heels together,
really together,

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and reach the fingertips so
far out as you point the toes,

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big full body stretch.

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Nice, and then slow and steady,

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let's hug one knee into
the chest then the other.

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Continuing to breathe deep.

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And I love this way of entering

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our second week of
this journey together,

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welcoming

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every sensation,
every truth.

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Whatever we're coming
to the mat with each day,

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being honest and 
a good host

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to that sensation,

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to those thoughts,

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to our energy and

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then acknowledging it by always
coming back to the breath.

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So often I think it might get

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construed in yoga practice
that we're kind of dismissing

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the thoughts and then
coming back to the breath.

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I think we're actually
acknowledging everything that

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is by embodying
conscious breath.

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Just a little food for thought.

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Alright, let's start to rock

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and roll up and down
the length of the spine.

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If it feels great,
do it a couple times.

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If it feels awkward, maybe
still do it a couple times.

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See what happens and
then when you feel good,

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you feel satisfied,
we'll rock all the way forward.

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Back the truck up to
the center of the mat.

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Spread those fingertips,
sorry, buddy,

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super wide like starfish.

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Again, think of this
as like a hand exercise.

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So really stretch.

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And let's flow with the breath.

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Inhale, drop the belly.
Open the heart. Look forward.

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Exhale, round through
the spine, chin to chest.

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Close your eyes here.
Go inward.

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Inhale, drop the belly.
Open the heart.

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Let's breathe together here.

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And exhale, chin to chest.

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Round the spine.
Navel draws up.

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Continue. Inhale,

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drop the belly, 
open your heart.

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Exhale, round through
the spine, chin to chest.

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Inhale, drop the belly, 
open your heart.

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Breathing together here,

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exhale, round the spine,
chin to chest.

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Inhale, drop the belly.

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Soften the skin of the forehead.

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Exhale, round the spine.

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And one more time,
press into the tops of the feet.

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Inhale, drop the belly.

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Extend through the crown.

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Exhale, round,
press through the palms.

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Press into the tops of the feet,
chin to chest.

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Good, now send
the hips back here.

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Relax the weight of
your heart forward.

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The reminder here when
we are breathing together

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is you are not alone.

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So inhale in together.

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And exhale together.

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Reach the arms forward,
active arms, inhale.

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And exhale.

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Now we're gonna add
a little pattern here.

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So inhale, we rise up,
drop the belly, look forward.

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Exhale through Cat,

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round it back,

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hips go all the
way back to the heels,

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Child's Pose.

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Continue, inhale,
we scoop forward.

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Exhale, round the back,

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send the hips to the heels.

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Inhale, smooth it forward.

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Exhale, send it back.

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Inhale, we breathe in
together, heart comes forward.

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Exhale, send it back.

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Three more rounds,
smooth and steady.

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Nice, the next time the
hips are back, stay there.

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We're gonna walk the hands over
to the left side of the mat.

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Pull the right hip crease
back actively, breathe in.

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Breathe out.

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Walk the hands through center.

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Take it to the other side.

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Pull the left hip
crease back actively.

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Breathe in.

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Breathe out.

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Nice. Walk it back to center.

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Come up to all fours slowly.

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Walk the knees
underneath the hip points,

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curl the toes under.

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Now walk the hands back
to your Froggy Squat here.

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Okay, notice what comes up here.

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Acknowledge it with your breath.

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Welcome it in with
nice conscious breath.

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Stretching through the feet.

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Maybe some negotiating of the

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shapes of the body
here with your breath.

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And if you're like,

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what is negotiating with the 
shapes of your body mean?

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Well, I think that's another
loving way saying modifying,

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exploring,

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honoring your body 
and where you're at today.

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Okay, check it out.

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From here we're
gonna walk the palms

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all the way
forward to a Plank.

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Try to keep the knees
lifted if you can here.

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Reaching the heels back,
hugging the low ribs in,

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lengthening through the crown

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of the head so the
neck is nice and long.

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There's a slight
bend in the elbows here.

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And we're here to pause and

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welcome whatever comes
up and greet it with yes,

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you guessed it,
the sound of the breath.

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Stay with it for three.

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You got this, two.

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And on one, hips go high
and back Downward Facing Dog.

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Nice work.

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And if you didn't make
it through all of that,

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that's okay.

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Next time.

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And there will be a next time.
(laughs) Just kidding.

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Okay, slowly walk the feet up

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towards the
front edge of the mat.

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Forward Fold.

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Crown of the head towards 
the earth, bend the knees.

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Feel that stretch and low back.

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Breathe in.

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Breathe out.

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Breathe in.

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Relaxing the weight to
the head all the way down.

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Nice.

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Now bring your awareness to
all four corners of the feet.

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Find that strong connection,

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that distribution of the weight
to all four corners of the feet.

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The ball joint of the big toe,

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ball joint of the pinky toe,

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and the back two
corners of the heels.

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And then from there,

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bring the hands to the
waistline and slow and steady,

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we're gonna bend the
knees and lead with the heart,

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elbows draw back,

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rise up to stand.

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Mountain Pose with
the hands on the hips.

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Lift your heart,
lengthen through the crown.

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Feel the strength of your legs,

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the groundedness of
your feet on the earth.

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And if you can,

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maybe close your eyes
here for just a moment.

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Notice how you're feeling.

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See if you can get a
little bit longer in the spine.

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And then if you've practiced

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with me for a
while you'll know this.

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But if not, this could be a

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great moment to really imagine

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this giant wave of energy

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coming up from the feet and
whooshing up the front of your

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body all the way
up into the stars.

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And then in the back,

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we have this opposite
direction of energy going down.

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So we have this upward current

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of energy through the front
of the body and this downward

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current of energy
through the back of the body.

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Something to play with here.

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Finding that sense of balance

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in between two
opposing forces or opposites.

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And then bat the eyelashes open,
take a deep breath in.

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As you exhale,
release the arms

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and draw the
shoulders away from the ears.

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Start to lift the
chin all the way up

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towards the
sky as you breathe in.

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And exhale, 
chin to chest, look down.

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Inhale, look up.

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Exhale, look down.

00:14:58.760 --> 00:15:00.480
Nice, inhale to center,

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left ear over left shoulder,
inhale in.

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Heavy in the fingertips.

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Then drop the
chin through center

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and take it to the other side.

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Right ear over right shoulder.

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Heavy in the fingertips.

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One more time, chin to chest,
left ear, left shoulder.

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Draw the shoulder
blades together and down.

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And then through center.

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Then to the right.

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Lovely.

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Head comes back to center.

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Head over heart,
heart over pelvis.

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Spread the fingertips.

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Inhale, reach for the sky.

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Exhale, fold it
down all the way.

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Standing Forward Fold.

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Inhale, lift up halfway,
your version.

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Nice long, beautiful neck.

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And then exhale to
soften and fold right back in.

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Root to rise here,
spread the fingertips.

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Take up space,
inhale, reach for the sky,

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strong legs.

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Exhale, take it right
back down into the fold,

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maybe wiggle the fingertips.

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Inhale, halfway lift, 
your version.

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Maybe find something new here.

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And then exhale,
soften and fold.

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Fingertips come to the mat.

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We'll step the right foot back.

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Just the right foot.

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Inhale, let your
heart space shine forward.

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Take a breath in here.

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And then on your exhale,

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lower the 
right knee to the ground.

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Pull the left hip crease back.

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Straighten the left leg.

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Then come right back through,
lift the right knee,

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and here we go, high lunge.

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Inhale, reach the fingertips
forward, up and back.

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Breathe.

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Inhale, look up.

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Exhale, release it all the
way back down to your lunge.

00:16:47.440 --> 00:16:49.280
Plant the left toes back.

00:16:49.280 --> 00:16:50.480
Inhale in here.

00:16:50.480 --> 00:16:52.520
Exhale to stay.
Plank Pose.

00:16:52.520 --> 00:16:54.120
You got this.

00:16:54.120 --> 00:16:55.850
Inhale in deeply.

00:16:56.920 --> 00:16:58.160
Exhale completely.

00:16:58.160 --> 00:17:00.280
Lift up through
the upper back body.

00:17:00.280 --> 00:17:01.840
Reach back with the heels.

00:17:01.840 --> 00:17:05.880
Crown of the head
extending forward.

00:17:05.880 --> 00:17:07.920
And then we're just gonna step
the right foot up from here.

00:17:07.920 --> 00:17:09.480
So step the right foot up.

00:17:09.480 --> 00:17:11.400
And now you're in your
lunge on the other side.

00:17:11.400 --> 00:17:12.760
Right hip crease pulls back.

00:17:12.760 --> 00:17:16.920
Shine your heart space forwards,
open up through your chest.

00:17:16.920 --> 00:17:20.840
Breathe, stretch it out.

00:17:20.840 --> 00:17:21.960
Inhale in.

00:17:21.960 --> 00:17:24.960
Exhale, lower your
left knee to the earth.

00:17:24.960 --> 00:17:26.880
Good, pull your
right hip crease back,

00:17:26.880 --> 00:17:28.000
straighten through
your right leg.

00:17:28.000 --> 00:17:29.286
Breathe.

00:17:31.400 --> 00:17:35.000
Then slowly roll it forward,
lift the back knee.

00:17:35.000 --> 00:17:35.680
When you're ready,

00:17:35.680 --> 00:17:37.200
squeeze the inner
thighs to the midline,

00:17:37.200 --> 00:17:38.240
so strong legs here,

00:17:38.240 --> 00:17:40.480
as you reach the fingertips
forward, up and back.

00:17:40.480 --> 00:17:42.093
High lunge.

00:17:43.320 --> 00:17:47.680
Inhale, carve a line with
the nose, lift your chin up.

00:17:47.680 --> 00:17:49.440
Exhale, slow and steady.

00:17:49.440 --> 00:17:50.800
Take it all the way back down.

00:17:50.800 --> 00:17:53.360
Step the right toes
back to Plank Pose.

00:17:53.360 --> 00:17:56.400
Reach the heels back, inhale.

00:17:56.400 --> 00:17:57.800
Shift forward on the toes.

00:17:57.800 --> 00:17:59.920
Exhale, lower all the
way down to your belly.

00:17:59.920 --> 00:18:01.400
Nice and slow.

00:18:01.400 --> 00:18:04.200
Press into the tops of the feet,
press into the pubic bone.

00:18:04.200 --> 00:18:07.160
Inhale, rise up, Cobra.

00:18:07.160 --> 00:18:09.280
Exhale to soften and release.

00:18:09.280 --> 00:18:11.640
Bring it all the way back down.

00:18:11.640 --> 00:18:13.160
Curl the toes under.

00:18:13.160 --> 00:18:16.120
Press up to Plank or all fours.

00:18:16.120 --> 00:18:18.920
Then send the hips up high
and back, Downward Facing Dog.

00:18:18.920 --> 00:18:21.449
Turn the toes in here.

00:18:22.440 --> 00:18:24.640
So the femurs,

00:18:24.640 --> 00:18:26.960
the tops of the
thighs or thigh bones,

00:18:26.960 --> 00:18:29.600
are internally rotating here.

00:18:29.600 --> 00:18:32.960
And the shoulders are
doing the opposite rotation.

00:18:32.960 --> 00:18:35.200
They're externally rotating.

00:18:35.200 --> 00:18:38.720
Now hug your low ribs in
and think about that long,

00:18:38.720 --> 00:18:40.960
beautiful line of energy from

00:18:40.960 --> 00:18:44.759
the crown of the head
to the tip of the tailbone.

00:18:46.680 --> 00:18:49.720
On your next inhale,
lift the left leg up high.

00:18:49.720 --> 00:18:53.400
Exhale to shift it forward,
step it all the way up.

00:18:53.400 --> 00:18:54.960
Back to that high lunge.

00:18:54.960 --> 00:18:57.640
Inhale, we rise up.

00:18:57.640 --> 00:19:00.880
Deep breath in as you
reach, reach, reach.

00:19:00.880 --> 00:19:04.426
And then exhale,
open up Warrior II.

00:19:06.760 --> 00:19:08.400
Find that alignment,

00:19:08.400 --> 00:19:09.960
lengthen through
the crown of the head,

00:19:09.960 --> 00:19:12.520
engage your left inner thigh,

00:19:12.520 --> 00:19:15.920
left toes are turned in.

00:19:15.920 --> 00:19:17.400
Then keep that front knee bent,

00:19:17.400 --> 00:19:19.400
right fingertips
reach up and back,

00:19:19.400 --> 00:19:21.320
Peaceful Warrior.

00:19:21.320 --> 00:19:23.440
Breathe in.

00:19:23.440 --> 00:19:25.600
Breathe out,
Extended Side Angle,

00:19:25.600 --> 00:19:27.466
your version.

00:19:29.600 --> 00:19:31.840
Spiraling the heart
up towards the sky.

00:19:31.840 --> 00:19:34.120
Take a deep breath in.

00:19:34.120 --> 00:19:38.080
And a long breath out to
bring it back to your lunge.

00:19:38.080 --> 00:19:42.160
Plant the palms,
step the right toes back, Plank.

00:19:42.160 --> 00:19:44.480
Inhale in,
shift forward, look forward.

00:19:44.480 --> 00:19:47.480
Exhale, lower all
the way to the belly.

00:19:47.480 --> 00:19:50.474
Inhale, rise up, Cobra.

00:19:51.920 --> 00:19:55.320
Exhale to soften and release.

00:19:55.320 --> 00:19:58.640
Curl the toes under,
press it up to Plank.

00:19:58.640 --> 00:20:00.000
Inhale in.

00:20:00.000 --> 00:20:02.040
Exhale, Downward Dog.

00:20:02.040 --> 00:20:06.560
Internal rotation
in the thigh bone,

00:20:06.560 --> 00:20:08.560
toes turned in slightly.

00:20:08.560 --> 00:20:12.021
External rotation
in the shoulders.

00:20:13.240 --> 00:20:16.320
On your next breath, inhale,
lift the left leg up high.

00:20:16.320 --> 00:20:19.640
Exhale, shift it forward,
step it up.

00:20:19.640 --> 00:20:21.400
High lunge, here we come.

00:20:21.400 --> 00:20:23.000
Squeeze the inner
thighs to the midline.

00:20:23.000 --> 00:20:28.000
Lift from the pelvic floor,
inhale, rise up strong.

00:20:28.000 --> 00:20:32.000
Exhale, open up, Warrior II.

00:20:32.000 --> 00:20:34.320
Again, back toes are
really turned in here,

00:20:34.320 --> 00:20:37.760
so you have that internal
rotation in that right hip.

00:20:37.760 --> 00:20:39.480
Engage your right inner thigh

00:20:39.480 --> 00:20:42.560
to support that to
find stability there.

00:20:42.560 --> 00:20:43.840
Good, keep the front knee bent

00:20:43.840 --> 00:20:46.680
as you send the left
fingertips up and back,

00:20:46.680 --> 00:20:47.760
Peaceful Warrior.

00:20:47.760 --> 00:20:50.080
Soften the skin of the face.

00:20:50.080 --> 00:20:52.010
Breathe in, reach, reach, reach.

00:20:52.010 --> 00:20:55.880
Exhale, Extended Side Angle,
your version.

00:20:55.880 --> 00:20:58.472
Spiral your heart
up towards the sky.

00:20:59.880 --> 00:21:01.320
Inhale in.

00:21:01.320 --> 00:21:05.000
Exhale, bring it all the
way back down to your lunge.

00:21:05.000 --> 00:21:07.720
Plant the palms,
step it back, Plank Pose.

00:21:07.720 --> 00:21:11.480
Last Plank of the day.

00:21:11.480 --> 00:21:12.800
Inhale in.

00:21:12.800 --> 00:21:16.080
Exhale, lower to
the belly or Chaturanga.

00:21:16.080 --> 00:21:19.561
On your inhale, Cobra or Up Dog.

00:21:20.480 --> 00:21:24.440
Take a deep breath
in to open your heart.

00:21:24.440 --> 00:21:28.040
And use an exhale to
slowly lower it down.

00:21:28.960 --> 00:21:29.840
Listen carefully.

00:21:29.840 --> 00:21:32.800
From here, press to all fours

00:21:32.800 --> 00:21:36.080
and back to that
Extended Child's Pose.

00:21:36.080 --> 00:21:37.708
Breathe.

00:21:39.240 --> 00:21:41.720
This time we'll walk the palms

00:21:41.720 --> 00:21:45.800
together here and bring
them up and over the head,

00:21:45.800 --> 00:21:48.535
maybe the back
of the head here.

00:21:52.200 --> 00:21:55.040
Then from here walk your elbows,
maybe half an inch forward,

00:21:55.040 --> 00:21:59.615
feel that stretch,
the tricep, the shoulder.

00:22:01.040 --> 00:22:03.199
Breathe.

00:22:10.560 --> 00:22:12.840
And then slowly
release the arms.

00:22:12.840 --> 00:22:15.320
You're gonna slide
through to your belly.

00:22:15.320 --> 00:22:19.280
I'm gonna mirror Benji
here for a slight second.

00:22:19.280 --> 00:22:20.280
And then nice and easy,

00:22:20.280 --> 00:22:23.280
we've done this
ancient transition before,

00:22:23.280 --> 00:22:24.760
just kidding,
but you're gonna inch over to

00:22:24.760 --> 00:22:27.000
the left side of your mat
(chuckles)

00:22:27.000 --> 00:22:29.320
and then turn onto
your right ear,

00:22:29.320 --> 00:22:30.360
right shoulder,

00:22:30.360 --> 00:22:33.594
and you come to
lie flat on your back.

00:22:38.560 --> 00:22:40.360
So you should be laying
the opposite direction

00:22:40.360 --> 00:22:43.160
of how you started,
your practice.

00:22:43.160 --> 00:22:44.640
If not, no worries.

00:22:44.640 --> 00:22:46.000
Allow your hands to rest gently

00:22:46.000 --> 00:22:50.121
on your belly and
take a deep breath in.

00:22:51.280 --> 00:22:53.463
And a long breath out.

00:22:54.760 --> 00:22:57.125
And let's breathe in together.

00:22:58.480 --> 00:23:01.320
And out together.

00:23:01.320 --> 00:23:03.520
And then hug one knee
(chuckles)

00:23:03.520 --> 00:23:06.440
to the chest
and then the other.

00:23:06.440 --> 00:23:09.560
And turn your gaze
to look at the video.

00:23:09.560 --> 00:23:14.040
This is what it's like
(chuckles) living with Benji.

00:23:14.040 --> 00:23:18.120
Always in my space,
sharing space with me,

00:23:18.120 --> 00:23:20.600
and I'm very grateful.

00:23:20.600 --> 00:23:23.960
Okay, you can bring the head
back up towards the ceiling,

00:23:23.960 --> 00:23:25.680
towards the heavens.

00:23:25.680 --> 00:23:27.130
And just rock 
a little side to side

00:23:27.130 --> 00:23:30.919
here if you are not
already massaging the low back.

00:23:32.360 --> 00:23:33.908
We're gonna close 
with the little twist

00:23:33.908 --> 00:23:37.640
so allow the
legs to fall to the left.

00:23:37.640 --> 00:23:40.800
You can rest your hands
out in a Texas T-shape,

00:23:40.800 --> 00:23:42.280
cactus arms or maybe they just

00:23:42.280 --> 00:23:46.279
rest gently on the
ribcage as you breathe in.

00:23:47.880 --> 00:23:49.583
And out.

00:23:52.800 --> 00:23:56.407
And slowly 
melting it back to center

00:23:56.407 --> 00:23:59.377
and allowing the
legs to fall to the right.

00:24:00.600 --> 00:24:02.597
Breathe in.

00:24:04.360 --> 00:24:06.382
Breathe out.

00:24:10.840 --> 00:24:13.640
And then slowly
bring it back to center.

00:24:13.640 --> 00:24:16.360
Allow the feet to be
as wide as your yoga mat,

00:24:16.360 --> 00:24:18.520
allow the knees to come in

00:24:18.520 --> 00:24:22.520
so thigh bones
rotate in once again.

00:24:22.520 --> 00:24:25.600
Soften through the belly,
the bowl of the pelvis.

00:24:25.600 --> 00:24:26.940
Interlace your fingertips.

00:24:26.940 --> 00:24:31.240
If Benji'll let me here, bring 
your hands behind your head.

00:24:31.240 --> 00:24:33.280
And this is our
closing shape today.

00:24:33.280 --> 00:24:37.680
Close your eyes and just

00:24:37.680 --> 00:24:41.455
imagine you're 
lying somewhere

00:24:41.455 --> 00:24:45.701
that feels good.

00:24:48.840 --> 00:24:51.200
See if you can find that place.

00:24:51.200 --> 00:24:52.960
Maybe it's
exactly where you are,

00:24:52.960 --> 00:24:54.280
depending on
where you're practicing,

00:24:54.280 --> 00:24:58.407
but just recognizing
the power of the mind here.

00:25:03.120 --> 00:25:07.809
I'm on the hill at
Barton Springs in my hometown.

00:25:13.880 --> 00:25:16.520
Way to show up today.

00:25:16.520 --> 00:25:17.920
Way to integrate some of the

00:25:17.920 --> 00:25:21.767
yoga philosophy 
into physical practice.

00:25:23.360 --> 00:25:25.952
Coming into the flow

00:25:27.254 --> 00:25:29.640
by being true to yourself,

00:25:29.640 --> 00:25:33.958
honoring who you are
and where you are today.

00:25:35.760 --> 00:25:40.904
No matter what is coming through
the window or showing up.

00:25:42.520 --> 00:25:44.440
Thank you for being here.

00:25:44.440 --> 00:25:48.480
I look forward to the next
week of practices with you.

00:25:48.480 --> 00:25:52.169
'Til then, inhale in deeply.

00:25:53.560 --> 00:25:57.320
And exhale to close.

00:25:57.320 --> 00:25:58.842
Namaste.

00:26:00.700 --> 00:26:04.896
(upbeat rhythmic music)