WEBVTT

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- What's up party people?

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Welcome to Day 15.

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I'm here with Benji

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and today's practice 
is all about balance.

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Let's get started.

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(light rhythmic music)

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Okie doke, let's begin seated.

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Tall in the spine.

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Maybe you sit up on a blanket
or a block if that feels good.

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And as you're ready,

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you can relax 
the shoulders down.

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Take a deep breath in.

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And use your
exhale to land here now.

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Starting to really play

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with the reality 
that this journey

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is about meeting ourselves and

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that through that
honesty and that willingness,

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we start to find our flow.

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And of course,
it's always shifting and

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changing and
throwing us off balance.

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So we use this time to really

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nurture what really is.

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That takes the kind of
doing the yoga poses out of it,

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like from the very start
which is really cool.

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And instead you get to kind
of use the poses to learn more

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about yourself and experience
your body and your breath.

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Let's begin this
lesson with some pranayama,

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one of my favorites
called Nadi Shodhana,

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alternate nostril breathing.

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Benji, feel free to participate.

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We'll take the thumb.

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And you can do
your index finger,

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or I like to do my ring finger.

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We're gonna bring the
thumb to the right nostril,

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and inhale in deeply
through your left nostril.

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Follow along best you can.

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At the top of your inhale,
you're gonna pause,

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retain the breath,

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and then seal your left nostril

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as you breathe out
through your right.

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And then we stay here,
inhale through the right.

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Pause at the top,
we switch, we alternate,

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and exhale through the left.

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Again, inhale
through the left fully.

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The top of the breath,
we seal and switch,

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and exhale fully
through the right.

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Inhale through the right.

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At the top of 
that inhale, pause,

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seal and switch and
exhale through the left.

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I'll guide one more round,
inhale through the left.

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At the top, excuse me,
you pause, seal and switch.

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(chuckles) It's already working.

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Exhale through the right.

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Inhale, smooth deep
breath through the right.

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After the inhale, we pause,

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seal and switch and
exhale through the left.

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Couple more times on your own.

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You can close the eyes here.

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Slowing down your breath.

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Relaxing the skin of the face.

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And go ahead and finish
this last round wherever you are,

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even it out.

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And after your final exhale,
just release the hand,

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keep the eyes closed, pause,

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notice how you feel as you

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breathe in
through both nostrils.

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And breathe out
through both nostrils.

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Keep the lips sealed here.

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And slowly bat
the eyelashes open.

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Mhmmm, (snaps) mhmmm.

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Let's come forward 
on the all fours. (chuckles)

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Such a powerful breath for

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balancing the left and the
right side of the body and

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for coming into the
current present moment,

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letting go of the day thus far,
calming the nervous system.

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As you're ready,
let's take some Cat-Cows

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with the sound of your breath.

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And then bringing it
back to Tabletop Position.

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And now we'll keep the length

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through the crown of the
head and extend the right foot,

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left fingertips forward.

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Inhale in here.

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Exhale, keep the length in
the neck as you bend the knee,

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bend the elbow.

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Inhale, extend.

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Exhale, contract,
round everything in.

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Inhale, extend, neck stays long

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as you bend the knee 
and the elbow.

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Waking up through the core,
center of the body.

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Inhale, extend.

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Exhale, round.

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With the breath,
one more time, inhale.

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Exhale, really
accentuate with the exhale.

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Inhale.

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Exhale to round.

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Let's switch
right to the other side.

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Inhale, extend.

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Lengthen through
the crown of the head.

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Neck is nice and long.

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Keep that length as you exhale,
bend the knee, bend the elbow.

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Inhale, extend.

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Exhale, round everything in.

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Lift up through your belly.

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Inhale, extend.

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Spread the fingertips,
spread the toes.

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Exhale, bend.

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Inhale, extend.

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Slowly exhale,
round everything in.

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Inhale, extend.
Last round.

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Exhale, bend the elbow,
bend the knee, neck stays long.

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Good, inhale, extend.

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Exhale, draw the belly up.

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Beautiful.

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Walk the palms forward,
curl the toes under,

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send the hips back so we're in

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an Extended Child's Pose

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with the toes curled under.

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Nice. Inhale, rise up to
all fours, look forward.

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Exhale, send the
hips back to the heels.

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Inhale, rise up.

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Exhale, send it back.

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Find a little flow here.

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Inhale, rise up.

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Exhale, hips back.

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Inhale, rise up.

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Exhale, hips back.

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Let's pick up the
pace a little bit.

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Always know you can pad
the knees here if you need to.

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Inhale, lift.

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Exhale, back.

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Inhale.

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Exhale.

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Inhale.

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Exhale.

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From here, walk the hands back.

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Let's come into
our little squat.

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Hi Benji.
Hey, bud.

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And then let's
slowly drop the heels.

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Come into a Forward Fold
at the back of your mat.

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Shake the head a little, yes.

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A little no.

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Walk the fingertips to
the left side of your mat.

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Dig into your right heel.

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Stay grounded through the
feet as you come through center.

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Walk the fingertips to
the right side of your mat.

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Dig into your left heel.

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Lovely, slowly draw 
it back to center.

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Walk the palms all
the way out to a Plank.

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You got this, lengthen
through the crown of the head.

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Breathe deep,
hug the low ribs in.

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Crown of the
head reaches forward.

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Inhale in.

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Exhale, lower to the knees,
lower to the belly.

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Rise up on a breath to Cobra.

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Good, exhale, soften
and release to the mat.

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Press up to all fours or Plank.

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Take a deep breath in.

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Exhale, hips high and back,
Downward Facing Dog.

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Here, inhale, lots of love in.

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Exhale, lots of love out.

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Inhale, lots of love in.

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Exhale, lots of love out.

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Nice, inhale, bend the knees.

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Carve a line with the nose,
look forward.

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Exhale, make
your way to the top.

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Feet together, really together.

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From here, interlace the

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fingertips behind your thighs

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or behind your calves.

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Inhale in again, exhale,

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draw your belly in as you
bend your elbows left to right.

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Feel free to bend your knees
as generously as you like here.

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Stay with it and try to
distribute your weight evenly

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between both feet,
all four corners of the feet.

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Inhale lots of love in.

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Exhale to release the bind.

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Bend your knees even more,

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protect your low back by
hugging the navel in and up

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and let's roll up
to Mountain together.

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Stack the spine,

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lift the chest,

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lengthen through
the crown of the head,

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allow the arms to fall with

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some energy down
gently at your side.

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Now we're gonna
come up onto the toes,

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but think about it as though,

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instead of pressing into
your toes to lift your heels up.

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Think about this, in fact,
let's bring the hands to the

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center of the body in
a double fist like this.

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Think about it as your

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center is moving up in space.

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And so your heels have to lift,

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but we're initiating 
the move from here.

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So let's just practice.

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Slow and steady,
hands are on the belly here.

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We initiate the lift from
center and the heels lift up.

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And then they lower.

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Let's try again.

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Center lifts, heels lift.

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And lower.

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And one more time,
center lifts, heels lift.

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And maybe we stay
here for a moment.

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Maybe we reach the arms
all the way up and overhead.

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And then the heels lower,
we bend the knees,

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and we dive into the fold.

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Inhale, halfway lift.

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Long, beautiful neck.

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Exhale, soften and fold.

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Plant the palms,

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step one foot back 
then the other, Plank Pose.

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Inhale to look forward here,
shift forward.

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Exhale all the way to the belly.

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Inhale, rise up, Cobra.

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Lift the chest,
relax the shoulders.

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Exhale to soften and release.

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Curl the toes under,

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straight to Down Dog,

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or you can take that
Plank Pose in between.

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Downward Facing Dog.

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From Down Dog, inhale,
lift the right leg up high.

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Exhale, squeeze the right
knee in towards the chest.

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Stay here,
pause for a moment, hover.

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Try to bring your right heel 
closer to your right glute.

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Nice, and then step it
all the way up and forward.

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Inhale, high lunge.

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Back knee stays lifted as we

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reach the fingertips all
the way up towards the sky.

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Exhale, send the
fingertips back, airplane arms.

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We look into
that imaginary pond.

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See your reflection.
Say hello.

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You're looking gorgeous today.

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High lunge again,
inhale, reach up.

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Exhale, open it up, Warrior II.

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Inhale, Peaceful Warrior.

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Keep the front knee bent.

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Exhale, Extended Side Angle,
your version.

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Breathe in here, breathe
out to come back to your lunge.

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Step the right toes back,

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belly to Cobra or
Chaturanga to Upward Facing Dog.

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Move with your breath.

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Meeting spot is
Downward Facing Dog.

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In Downward Dog, inhale,
lift the left leg up high.

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Exhale, strong core,

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shift forward, squeeze
the left knee up and in.

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Try to reach your left heel
up towards your left glute.

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Good, then step
it all the way up.

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Inhale, high lunge, sweep
the arms forward, up and back.

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Breathe.

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Inhale in again.

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Exhale, send the heart forward,

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reach the fingertips back,
airplane arms.

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Take a look into your
beautiful reflexion here.

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Neck is nice and long.

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High lunge again,
fingertips go down to come up.

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We inhale, reach for the sky.

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Exhale, open it up, Warrior II.

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Breathe in, spine nice and long.

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Breathe out.

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Inhale, 
Peaceful Warrior, lengthen.

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Reach, exhale,
Extended Side Angle.

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Breathe in.

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Exhale, bring it
back to your lunge.

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Plant the palms,
step it back, Plank Pose.

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Inhale to look forward,
shift forward.

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Exhale, belly to Cobra or
Chaturanga to Upward Facing Dog.

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Meeting spot,
Downward Facing Dog.

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Breathe in.

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Breathe out.

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Bend the knees.

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Inhale to look forward.

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Exhale to make your way
to the top, feet together.

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Inhale to lift up halfway.

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Exhale to soften and fold.

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Root to rise here,
spread the fingertips.

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Inhale, reach for the sky.

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Exhale, hands come
down to your sides.

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Pause, notice how you feel.

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Inhale in, try not to look
down, just lift from center.

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Slowly begin to lift
from center, heels come up.

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Then they lower.

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Reach, lift.

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Then lower.

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Last time,
center lifts, heels lift,

00:16:08.080 --> 00:16:11.400
maybe arms reach up,
inhale.

00:16:11.400 --> 00:16:16.760
Exhale, they lower and we
dive back down into the fold.

00:16:16.760 --> 00:16:19.880
Inhale, halfway lift.

00:16:19.880 --> 00:16:23.000
Exhale to soften and bow.

00:16:23.000 --> 00:16:24.880
Bend the knees,
plant the palms,

00:16:24.880 --> 00:16:28.000
step or hop 
the feet back to Plank.

00:16:28.000 --> 00:16:30.240
Inhale to look forward,
shift forward.

00:16:30.240 --> 00:16:34.789
Exhale, lower to the belly or
Chaturanga to Upward Facing Dog.

00:16:36.000 --> 00:16:39.040
Inhale for Cobra or Up Dog.

00:16:39.040 --> 00:16:42.880
Exhale, meeting spot,
Downward Facing Dog.

00:16:42.880 --> 00:16:44.633
You got this.

00:16:46.120 --> 00:16:48.800
Inhale, lift the
right leg up high.

00:16:48.800 --> 00:16:49.840
It's a repetition.

00:16:49.840 --> 00:16:51.960
Exhale, squeeze and lift,
shift it forward,

00:16:51.960 --> 00:16:54.720
try to touch the
right heel to the right glute.

00:16:54.720 --> 00:16:56.840
Then step it all the way up.

00:16:56.840 --> 00:17:00.920
Squeeze the inner thighs together,
inhale, we rise up.

00:17:00.920 --> 00:17:02.560
High lunge.

00:17:02.560 --> 00:17:04.840
Exhale, shift it forward.

00:17:04.840 --> 00:17:06.600
Airplane arms,

00:17:06.600 --> 00:17:10.480
reaching the crown of
the head towards the front.

00:17:10.480 --> 00:17:14.160
Inhale, high lunge again, 
deep breath in.

00:17:14.160 --> 00:17:16.328
Exhale, Warrior II.

00:17:17.680 --> 00:17:20.680
Inhale, Peaceful Warrior.

00:17:20.680 --> 00:17:24.880
Exhale, Extended Side Angle.

00:17:24.880 --> 00:17:26.840
Now this time from
Extended Side Angle,

00:17:26.840 --> 00:17:29.720
we might use our block here.

00:17:29.720 --> 00:17:31.760
We might just use the
fingertips on the earth.

00:17:31.760 --> 00:17:35.170
We're gonna bring the 
top hand to the left waist

00:17:35.170 --> 00:17:38.440
and we're gonna 
step the back foot in.

00:17:38.440 --> 00:17:40.600
Preparing for Half Moon.

00:17:40.600 --> 00:17:42.640
So use that
connection to center.

00:17:42.640 --> 00:17:43.960
Navel draws in and up.

00:17:43.960 --> 00:17:46.760
We're gonna lift up
through that back leg.

00:17:46.760 --> 00:17:49.680
Left inner thigh is engaged.

00:17:49.680 --> 00:17:53.120
I'm pressing my left foot
into an imaginary wall here.

00:17:53.120 --> 00:17:54.400
And I could just stay here.

00:17:54.400 --> 00:17:57.823
I might reach the
left fingertips forward.

00:17:59.520 --> 00:18:02.520
All that extension,
spinal extension,

00:18:02.520 --> 00:18:03.680
will pay off here.

00:18:03.680 --> 00:18:07.840
Spiraling the heart
up towards the sky.

00:18:07.840 --> 00:18:08.880
Inhale in.

00:18:08.880 --> 00:18:11.920
Exhale, you're gonna come
right back to your low lunge,

00:18:11.920 --> 00:18:13.712
take your time.

00:18:15.200 --> 00:18:18.280
And then inhale,
heart radiates forward.

00:18:18.280 --> 00:18:20.400
Exhale, we plant,
you can take it straight

00:18:20.400 --> 00:18:24.815
to Downward Facing Dog or move
through a little vinyasa here.

00:18:26.040 --> 00:18:28.320
You know the meeting spot.

00:18:34.200 --> 00:18:35.880
Breathe.

00:18:35.880 --> 00:18:37.240
Reconnect with your breath.

00:18:37.240 --> 00:18:38.440
Second side.

00:18:38.440 --> 00:18:39.800
Left heel slides up that

00:18:39.800 --> 00:18:42.320
imaginary wall
as you breathe in.

00:18:42.320 --> 00:18:44.560
On the exhale,
we find those core muscles.

00:18:44.560 --> 00:18:47.480
Squeeze and lift,
shift it forward.

00:18:47.480 --> 00:18:48.880
Step it up.

00:18:48.880 --> 00:18:51.211
Inhale, high lunge.

00:18:54.760 --> 00:18:55.760
Beautiful.

00:18:55.760 --> 00:18:58.840
Inhale in again, exhale,
send the fingertips back,

00:18:58.840 --> 00:19:02.520
heart forward,
airplane arms, long neck.

00:19:02.520 --> 00:19:05.520
Inhale, high lunge.

00:19:05.520 --> 00:19:07.992
Exhale, Warrior II.

00:19:09.600 --> 00:19:13.000
Inhale, Peaceful Warrior.

00:19:13.000 --> 00:19:16.596
Exhale, Extended Side Angle,
your version.

00:19:20.760 --> 00:19:21.800
And then here we go,

00:19:21.800 --> 00:19:24.400
right hand comes
to the right waist,

00:19:24.400 --> 00:19:27.600
left fingertips in
front of the left toes.

00:19:27.600 --> 00:19:29.400
Step that back
foot up a little bit.

00:19:29.400 --> 00:19:31.440
We might use a block here or

00:19:31.440 --> 00:19:35.560
a book or some prop
that we have handy.

00:19:35.560 --> 00:19:37.400
And then think of this gesture,

00:19:37.400 --> 00:19:39.320
my friends,
as coming from center,

00:19:39.320 --> 00:19:40.920
not from your right heel.

00:19:40.920 --> 00:19:43.320
Think of it as coming 
from the center of your body

00:19:43.320 --> 00:19:47.440
as you slowly 
lift that right foot up.

00:19:47.440 --> 00:19:49.901
Navel draws in and up.

00:19:52.440 --> 00:19:55.710
Maybe open up through
the right fingertips.

00:19:59.000 --> 00:20:02.532
Finding that extension
through the crown of the head.

00:20:05.000 --> 00:20:10.360
And then slowly bringing
it back down to your lunge.

00:20:10.360 --> 00:20:15.040
Inhaling to let your
heart radiate forward.

00:20:15.040 --> 00:20:20.000
And exhale, bringing
that left foot back to Plank.

00:20:20.000 --> 00:20:22.960
Last call for vinyasa.

00:20:22.960 --> 00:20:24.800
Find it with your breath.

00:20:24.800 --> 00:20:27.158
Take it or leave it.
(chuckles)

00:20:28.631 --> 00:20:33.200
One last
Downward Facing Dog.

00:20:33.200 --> 00:20:36.073
Pressing into both palms evenly.

00:20:37.240 --> 00:20:40.553
Feeling connected
to your breath.

00:20:41.880 --> 00:20:46.010
Cultivating a balanced

00:20:46.010 --> 00:20:50.560
relationship, conversation

00:20:50.560 --> 00:20:52.400
between your mind and your body.

00:20:52.400 --> 00:20:54.000
Stay here for one more breath.

00:20:54.000 --> 00:20:57.200
Inhale, lots of love in.

00:20:57.200 --> 00:20:58.960
Exhale, lots of love out.

00:20:58.960 --> 00:21:02.360
Slow descend with
so much love and care.

00:21:02.360 --> 00:21:06.200
Slow descend of the
knees to the earth.

00:21:06.200 --> 00:21:07.840
Then we'll cross one ankle over

00:21:07.840 --> 00:21:11.400
the other and slide
back into Sukhasana.

00:21:11.400 --> 00:21:15.859
Pause here and
capture the moment.

00:21:17.960 --> 00:21:21.600
Capture the magic.

00:21:21.600 --> 00:21:25.940
Can we suspend
ourselves in ease

00:21:28.071 --> 00:21:29.720
and balance,

00:21:29.720 --> 00:21:32.498
even if it's just for a second?

00:21:38.960 --> 00:21:39.920
Beautiful.

00:21:39.920 --> 00:21:42.880
Inhale in deeply.

00:21:42.880 --> 00:21:45.960
Exhale to draw
the hands together.

00:21:45.960 --> 00:21:47.960
Rub the hands together.

00:21:47.960 --> 00:21:49.240
To close our practice,

00:21:49.240 --> 00:21:51.760
of course,
after the video ends,

00:21:51.760 --> 00:21:53.920
you can lie down in Shavasana

00:21:53.920 --> 00:21:56.745
takes some extra
time for yourself.

00:21:58.120 --> 00:22:00.888
Let's bring the 
thumbs up to the third eye

00:22:00.888 --> 00:22:04.568
and take one 
final breath in together.

00:22:05.760 --> 00:22:07.400
And exhaling today,

00:22:07.400 --> 00:22:12.589
we can bow forward all
the way to seal our practice.

00:22:14.080 --> 00:22:15.360
Great work.

00:22:15.360 --> 00:22:16.794
Namaste.

00:22:17.637 --> 00:22:21.640
(upbeat rhythmic music)