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 16,

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Sweet 16 and today

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we sprinkle 
on a little kindness.

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Let's get started.

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(light rhythmic music)

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Okie doke, my pals let's
begin in a seat on the ground.

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To start 
interlace your fingertips

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bring them underneath 
your chiny-chin-chin.

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Dive right in today,
inhale, lift the elbows.

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Sit up really tall,
get long in the belly.

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As you breathe in, extend 
through the crown of the head

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and then exhale
round through the spine.

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Elbows come
together chin to chest.

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You come into a
little Prayer Pose here.

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Repeat.

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Inhale, knuckles
come underneath the chin.

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We lift the chiny-chin-chin.

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We lift the elbows,
we find a spinal extension,

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draw your belly in.

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Exhale, round it in Prayer.

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One more time,
inhale, extend and lift.

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Then exhale, pause with
the chin to the chest,

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hands in prayer.

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Can say a little
prayer if you'd like.

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You can relax your shoulders.

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This session is 
a little unwinding

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and an opportunity

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to reinstate Lovingkindness.

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Mhmmm. It's about 
this point on the

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journey where we
start to veer off,

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get a little far from our
intention and today is just a

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beautiful loving, kind
reminder why you're here.

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Maybe remembering
why you started.

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And knowing,
believing that this time is

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valuable and you are worth it.

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How about it?

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Lift the head over the heart,

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heart over the chest,

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bring the fingertips 
gently to your side.

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Inhale lots of love in.

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Exhale, relax the shoulders
as you breathe lots of love out.

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Left hand comes to the earth.

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Inhale, reach the
right arm all the way up.

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Big breath, big stretch here.

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Heavy in the hips.

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And then come all the way

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through center and
take it to the other side.

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Inhale, left fingertips reach
up and exhale side body stretch.

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Hi-ya.

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(chuckles)

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Inhale come back to center.

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Exhale, relax the shoulders.

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Benji, you're so sweet.

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Come forward on to all fours.

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Knees go as wide as the mat.

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Hips go back,
Extended Child's Pose,

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melt the heart back.

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Reach the fingertips forward.

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Inhale in.

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Exhale, hips get really heavy.

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Pull the hip creases back.

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Inhale in again.

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Actively pull the
hip creases back.

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Nice then slowly draw your

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center back up, walk the
knees underneath the hips,

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curl the toes under 
and walk the hands back

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so now we're 
in our Froggy Squat.

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Breathe.

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And then slow and steady draw

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your navel up
towards your spine.

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So strong core as we
walk the palms out to Plank.

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Inhale in here.

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Exhale.

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(laughs) Inhale in again.

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Exhale, lower the knees,
lift the toes, cross the ankles.

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Inhale in again.

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Exhale, lower to the belly
and release your mermaid tail.

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Always think of
this is my mermaid tail.

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Release your tail down.

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That means press the tops of

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feet back into
the earth and inhale,

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rise up, nice low Cobra.

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Great, release that.

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Press back up to all fours,

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curl the toes under and peel the
hip creases up high and back,

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Downward Facing Dog.

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Bend your right knee in
towards the center of your mat.

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Press into both palms evenly.

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Draw your navel in and up and

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then slowly turn to look
underneath your left shoulder.

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And then slow and steady switch,

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bring the left knee
bent towards center.

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Press into both palms evenly so

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you're pressing away from
your yoga mat here as you turn to

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look underneath
your right shoulder.

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And then slowly
drop your left heel.

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Inhale, bend the knees.

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And then exhale, drop the heels.

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Inhale, bend the
knees generously.

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Exhale, drop the heels.
One more time.

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Inhale, bend the
knees generously.

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Exhale, drop the heels.

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Slide your right
toes all the way up,

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lower your 
left knee to the ground.

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So nice low lunge here.

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Breathe.

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Breathe.

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Pull the right hip crease back,
straighten the front leg,

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inhale, look forward.

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And we're just
gonna go back and forth.

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Gonna go forward,
nice low lunge.

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Breathe in.

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Exhale pull hip crease back,
breathe out.

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Inhale, forward, breathe in.

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Exhale, back, breathe out.

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Inhale, forward, breathe in.

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You're gonna turn the right toes

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towards the
right edge of the mat,

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curl the left toes under

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but you're gonna keep
the left knee down.

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Bye, buddy!

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Right fingertips are
gonna slowly go up and over,

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Horizon Lunge.

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You're gonna take 
the right fingertips

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back and
we're breathing here.

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There's a tendency to collapse
into the left shoulder so

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press up and out of
your left palm just a bit.

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You're on the outer
edge of your right foot,

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outer edge of your left foot.

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Woo, and then slowly bring it
back to center, Crescent Lunge.

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Press into the
top of your back foot.

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Sweep the fingertips forward.

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Inhale, rise up.

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Exhale bring it down.

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Curl the toes under.

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Bring your right knee back

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underneath your right hip and

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then we're gonna peel
back up to Downward Facing Dog,

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lifting the hip
creases up high.

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Nice, inhale in here.

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And exhale, let something go.

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Slow and steady slide your
left foot now all the way up.

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Lower your right
knee down with care.

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Breathe.

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And then pull the
left hip crease back,

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flex your left toes 
towards your face.

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Slight, ever so slight,
bend in the left knee.

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And with breath,
inhale, flow forward.

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Exhale, send it back.

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Inhale, forward.

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Light on the fingertips,
best you can.

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Exhale, back.

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Inhale, forward.

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Exhale, back.

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Inhale, forward, turn your
left toes towards the left edge

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of your mat, 
right hand comes to the earth.

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Left fingertips reach
forward, up, around and back

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and we come to rest on the
outer edge of that back foot.

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Hips are drawing down.

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I'm pressing out of my right

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hand to take care
of that shoulder.

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A little Horizon Lunge 
warm up here.

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Inhale.

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Exhale, bring it
all the way back.

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Find your footing,

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press into the
top of that back foot,

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Crescent Lunge.

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Sweep the fingertips
forward and lift your heart up.

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And then exhale,
bring it all the way back down.

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Plant the palms.

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Come back to all fours.

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In all fours, walk the wrists
underneath the shoulders,

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knees directly
underneath the hips.

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Take your rib cage to the right,

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then bend the
elbows to drop it down.

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Smooth it towards the earth

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and then then to
the left and repeat.

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Moving in a
circle with the rib cage.

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Stretching
through the shoulders,

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pressing into the
tops of the feet.

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Reverse it.

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And then come back to center,

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drop the elbows
exactly where the hands were,

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walk the knees back,

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peel the hip creases up
towards the sky, Puppy Pose.

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Three to five breaths here.

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Make them long and smooth.

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Heart melts 
towards the earth here,

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forearms are parallel.

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Try to press into
the tops of your toes.

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Sending energy and awareness
through the whole body.

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Carve a line with
your nose slowly forward.

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Slide on into home.

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Come onto your belly.

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Sphinx Pose.

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Loop the shoulders back,

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find length in
the crown of the head.

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Nice long beautiful neck here

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as you press into your
palms and find that extension.

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Grace note here is
to hug the low ribs in.

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So we're not just
splaying out here with gravity,

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but we're finding that support

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in the spine that

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marriage of Sthira,

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the stability,

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and Sukha, the ease.

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Turn to look past
your right shoulder.

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Imagine someone,
maybe one of your angels,

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giving you a little kiss on
the left side of your neck.

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And then bring it
back through center.

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Press into the elbows,

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take your gaze past
your left shoulder.

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Maybe imagine a loved one

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giving you a little
smooch on the neck.

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And then bring
it back to center,

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interlace the fingertips here.

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Keep the elbows underneath
the shoulders and you're gonna

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practice hugging
the low ribs in here.

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Start by hugging the low ribs in
and then curl the toes under,

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lift the heels and
send it back, Forearm Plank.

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There's only one of these.

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Be kind to yourself here.

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Breathe, you got this.

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Breathe.

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Stick with it.
You got this.

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Navel draws in and up.

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Press away from your yoga mat.

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Lengthen through
the crown of the head.

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Use your breath.

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Welcome it.
Use your breath.

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You're here for five.

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Press into the pinkies.

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Four,

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three,

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two,

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one.

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Slow descend of
the hips to the earth.

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Nice!

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You're gonna come to rest in a

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fetal position on the
right side of your body,

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the right side.

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Oh, you can rest your
head in your right arm.

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Left hand can rest
wherever it feels good.

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Take a deep breath in.

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And a long breath out.

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Nice. You're not done yet,
but very nice, beautiful.

00:12:40.040 --> 00:12:43.040
Alright, from here you're
gonna stay on your right side.

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We're just gonna pop
up now to the right hand.

00:12:47.400 --> 00:12:48.880
Side lying position.

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Hips are in line
with the shoulders.

00:12:51.000 --> 00:12:52.960
We're gonna stack the knees and

00:12:52.960 --> 00:12:54.880
we're gonna stir
with the left knee.

00:12:54.880 --> 00:12:58.840
So you're gonna open,
take it around and close.

00:12:59.680 --> 00:13:02.425
Open, take it in a circle

00:13:02.425 --> 00:13:04.120
and close.

00:13:08.190 --> 00:13:09.800
And then reverse it.

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Breathe, soften
the skin of the face.

00:13:13.840 --> 00:13:15.600
Now check in with your abs here.

00:13:15.600 --> 00:13:17.280
Hug the low ribs in.

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Find that support, the spine.

00:13:24.400 --> 00:13:26.880
Nice. Then we're gonna
send the legs out long,

00:13:26.880 --> 00:13:29.160
point the toes,
you're gonna roll through to

00:13:29.160 --> 00:13:32.720
center and take
it to the other side.

00:13:32.720 --> 00:13:37.160
So you're gonna be on
your left arm this time.

00:13:37.160 --> 00:13:38.880
Hips are stacked.

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I'm just flipping around to
face camera but you can allow

00:13:41.040 --> 00:13:43.760
the sound of my voice to
guide you and same thing.

00:13:43.760 --> 00:13:47.280
We're gonna stir with that
right knee and we're gonna try

00:13:47.280 --> 00:13:50.746
to stay connected to
the low abs the whole time.

00:13:51.840 --> 00:13:55.797
Nice slow circles one way.

00:13:57.840 --> 00:13:59.938
And then reverse it.

00:14:08.480 --> 00:14:13.102
Nice, then send both legs out
long come back to your belly.

00:14:14.320 --> 00:14:16.040
Salabhasan.

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Press into the pubic bone,

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press into the
tops of the feet,

00:14:18.800 --> 00:14:22.440
send your fingertips
out towards your toes.

00:14:22.440 --> 00:14:23.360
Inhale in,

00:14:23.360 --> 00:14:25.800
exhale, lift the head,
the neck, the shoulders,

00:14:25.800 --> 00:14:28.080
baby Cobra.
Inhale in again, feel the

00:14:28.080 --> 00:14:30.720
expansion through all
four sides of the torso.

00:14:30.720 --> 00:14:33.720
And then exhale, send the
fingertips up and back,

00:14:33.720 --> 00:14:35.480
maybe lift the toes here.

00:14:35.480 --> 00:14:37.800
Draw the
shoulder blades together,

00:14:37.800 --> 00:14:39.120
neck nice and long.

00:14:39.120 --> 00:14:40.662
Breathe.

00:14:47.520 --> 00:14:49.800
One more breath in
this spinal extension,

00:14:49.800 --> 00:14:51.040
hug those low ribs in.

00:14:51.040 --> 00:14:53.560
Grace note, grace note.

00:14:53.560 --> 00:14:55.960
Nice and then slowly release.

00:14:55.960 --> 00:14:59.107
Elbows come back, Sphinx Pose.

00:15:00.800 --> 00:15:03.520
And then walk the right
elbow in towards the center,

00:15:03.520 --> 00:15:06.920
look past your left
shoulder at your left toes.

00:15:06.920 --> 00:15:09.800
We're gonna bend the left knee,
we might reach around and

00:15:09.800 --> 00:15:13.040
grab the left heel
or the left shin

00:15:13.040 --> 00:15:14.710
or the top of the foot.

00:15:14.710 --> 00:15:17.606
A little quad stretch here,
breathe.

00:15:18.840 --> 00:15:23.080
And then slowly release that,
be sweet.

00:15:23.080 --> 00:15:24.520
Left elbow replaces the right

00:15:24.520 --> 00:15:28.680
and we take a look
past the right shoulder.

00:15:28.680 --> 00:15:32.120
And maybe we bend 
that knee, look back.

00:15:32.120 --> 00:15:35.524
Maybe we find a bind, maybe not.

00:15:41.525 --> 00:15:44.680
And wherever you are,
let's release it.

00:15:44.680 --> 00:15:48.160
Shift our weight to 
the left side of our mat

00:15:48.160 --> 00:15:52.617
and slowly flip 
on to our back side.

00:15:57.680 --> 00:15:58.760
Great, bend your knees,

00:15:58.760 --> 00:16:00.640
bring the soles of
the feet to the mat.

00:16:00.640 --> 00:16:02.120
Press into the palms.

00:16:02.120 --> 00:16:05.040
Slow and very
sweetly lift your tailbone,

00:16:05.040 --> 00:16:06.160
shins forward,

00:16:06.160 --> 00:16:11.520
hip points rise
up for a low Bridge.

00:16:11.520 --> 00:16:12.680
Inhale in here.

00:16:12.680 --> 00:16:14.705
Exhale to stay.

00:16:16.440 --> 00:16:18.471
Inhale in again.

00:16:19.760 --> 00:16:20.960
And on the exhale,

00:16:20.960 --> 00:16:24.480
so slow,
soften through the chest,

00:16:24.480 --> 00:16:27.840
the collarbones,
relax one vertebra at a time,

00:16:27.840 --> 00:16:32.160
we lower down so, so slow.

00:16:32.160 --> 00:16:34.478
Kind and gentle.

00:16:35.760 --> 00:16:38.000
When you land hug the
right knee into the chest,

00:16:38.000 --> 00:16:39.800
send the left leg out long.

00:16:39.800 --> 00:16:42.440
Breathe in.

00:16:42.440 --> 00:16:45.384
Breathe out,
take it over towards

00:16:45.384 --> 00:16:48.562
the left side into a twist.

00:16:49.720 --> 00:16:51.520
Right shoulder anchors down

00:16:51.520 --> 00:16:54.520
onto the earth and you
can close your eyes here and

00:16:54.520 --> 00:16:58.480
soften through the
fingertips and the toes.

00:17:00.840 --> 00:17:04.241
Breathe deeply into your belly.

00:17:10.520 --> 00:17:13.520
And then we'll
melt it back to center.

00:17:13.520 --> 00:17:16.605
Hug the left knee up
in towards the heart.

00:17:18.600 --> 00:17:21.080
Extend the right leg.

00:17:21.080 --> 00:17:23.240
Breathe in.

00:17:23.240 --> 00:17:25.080
Breathe out.

00:17:25.080 --> 00:17:28.220
And exhale, bring it
over into your twist.

00:17:28.220 --> 00:17:32.280
Anchor the left shoulder down,
left elbow down.

00:17:32.280 --> 00:17:35.530
Soften through the
fingertips and toes.

00:17:37.480 --> 00:17:40.120
And you got to bring the breath,

00:17:40.120 --> 00:17:43.040
so bring a beautiful deep,

00:17:43.040 --> 00:17:46.590
full belly breath here.

00:17:54.400 --> 00:17:57.200
Then slowly melt
it back to center.

00:17:57.200 --> 00:17:59.556
Extend the legs out long.

00:18:02.200 --> 00:18:05.040
Bring the hands to your belly,
and again,

00:18:05.040 --> 00:18:09.479
let's breathe in together
a big full belly breath.

00:18:11.320 --> 00:18:14.399
And exhale release.

00:18:16.800 --> 00:18:19.520
And two more just like
that to close the practice.

00:18:19.520 --> 00:18:21.480
Inhale in.

00:18:21.480 --> 00:18:25.605
Lots of love and kindness.

00:18:27.640 --> 00:18:29.989
And exhale.

00:18:33.500 --> 00:18:35.432
Inhale.

00:18:38.280 --> 00:18:40.593
And exhale.

00:18:41.880 --> 00:18:46.440
May the rest of your day be
filled with opportunities for

00:18:46.440 --> 00:18:49.750
you to bring more lovingkindness

00:18:49.750 --> 00:18:51.920
to your movement,
to your gestures,

00:18:51.920 --> 00:18:54.600
to your breath and
to your interactions.

00:18:54.600 --> 00:18:58.000
Let's bring the palms together,
thumbs up to the third eye.

00:18:58.000 --> 00:18:59.440
Way to show up.

00:18:59.440 --> 00:19:02.600
I know it's hard to keep showin'
up and you're doin' great.

00:19:02.600 --> 00:19:05.000
Thank you for being here.

00:19:05.000 --> 00:19:07.040
Take good care.

00:19:07.040 --> 00:19:08.679
Namaste.

00:19:09.580 --> 00:19:14.340
(upbeat rhythmic music)