WEBVTT

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- Hello my sweetheart,
darling friends.

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Welcome back to Flow,
your 30 Day Yoga Journey.

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It's Day 17, Rinse.

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(mimicks dream sequence)

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(light rhythmic music)

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Okay, come on
down to the ground.

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Benji's here to meet
you and greet you as am I.

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Sit up nice and tall.

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Take a deep breath in.

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Take your time here.
Just get settled.

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As you're ready, close
your eyes or soften your gaze.

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Relax the shoulders and start

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to lift and lengthen up

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through the crown of the head.

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We're starting to get into the

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phase of this journey
where we really remember,

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reconsider the spine.

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Think of it as a
energetic highway.

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Say what?

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Take a deep breath in.

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And exhale, slow and steady

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we're gonna start some soft,
easy movement left to right.

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So almost like you're swaying.

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Not almost like
you're swaying, sorry.

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Almost like you're a branch
(laughs) swaying in the wind.

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Left to right.

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And just notice,
do you feel a little stiff?

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Do you feel a little tight?

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Is the side body sore?

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And the next time
you're over to the right,

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allow the 
right hand to come down

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and the left arm
to reach up and over.

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We've been here before.

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So just a different

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how of entry,

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a different way of entry.
A different how.

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Remembering how
we move matters here.

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Slowly sway it
up through center.

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Take it to the other side.

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And repeat back and forth in
your own time with your breath.

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Smoothing out
the hard edges here.

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Staying heavy in the hips.

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And then come up to center.

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Head over heart,
heart over pelvis.

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Inhale, lift and lengthen.

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Lift the chest, lift the crown.

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Exhale, left hand
to the right knee,

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right fingertips behind.

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Try to keep the
length in the spine.

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Be disciplined about that as
you slowly move into a twist.

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Inhale to lift and lengthen.

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Exhale to stabilize the twist.

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Draw the navel in and up.

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Again, inhale to
lift and lengthen.

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Exhale, hug the low ribs in.

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Slowly release.

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Come back to center, same thing.

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Really tall in the spine.

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Inhale, exhale to twist.

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Try to maintain that lift,
that integrity.

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And you can see I'm sitting
up on a little blankey today,

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you might take a moment to
pause and sit up on something

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too if you're struggling to
find that length in the spine.

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Using your breath here.

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Nice, then slowly release.

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Let's come
forward onto all fours.

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Pardon me, sweetheart.

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(Benji groans)
Oh, I'm sorry.

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Excuse me, let's come
forward onto all fours.

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Pardon me, mi amor.

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Cat-Cow.

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Press into the tops of the feet,
spread the fingertips. (laughs)

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Oh, drop the belly,
open your heart, look forward.

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Exhale, round through,
chin to chest.

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Navel draws up.

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Inhale, drop the belly,
open the chest.

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Exhale, round through.

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Now continue with the
sound of your breath.

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See if you can bring a
little texture to your breath.

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Maybe bringing that
Ujjayi breath back.

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Finding a little audible

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breath in any way you can.

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Maybe closing the 
eyes and imagining

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your spinal cord here.

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Finding a little more
articulation through these

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movements as we continue to
show up and practice together.

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Cool, then inhale, 
Tabletop Position.

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Spread the fingertips wide.

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You're gonna kick
just the right leg out,

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just the right leg.

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Inhale in here.

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Exhale, cross the right knee

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over towards the left elbow.

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That's it.
Inhale, extend back out.

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Press into both palms evenly.

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Level the hips.
Draw the low abs in.

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Exhale, right knee 
to left elbow.

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Now as that right knee 
comes up and in,

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gather your abdominal wall
all the way up towards the spine.

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Inhale to extend.

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Exhale to contract
in the abs, squeeze.

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Inhale, extend.

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Pay attention to
your foundation here.

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Exhale, squeeze.

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And then we'll release.

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Drop the elbows
where the hands are

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and walk the knees
back for Puppy's Pose.

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Open your heart,
melt it to the ground.

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Soften the skin of the forehead.

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Relax your jaw.

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Big breath here,
big stretch as you lift the

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hip points up towards
the sky a little more.

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And then exhale,
bring it back to Tabletop.

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Set yourself up for greatness.

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And when you're ready,
we'll inhale,

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send the left leg out.

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Hi, buddy.

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Exhale, left knee over
towards the right elbow.

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Squeeze and lift.

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Inhale to extend.

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Exhale, squeeze and lift.

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So try to move slowly here so

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you can really maintain
that length in the spine.

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But also you kind of defy

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gravity here by drawing
the abs up on the exhale.

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I find this so much more

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effective than a
million crunches.

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(chuckles)

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This type of work.

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Inhale to extend.

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You can use this connection of

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the top of the
right foot for stability.

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And best you can,
try to keep the neck long and

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your weight distributed
through both palms evenly.

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Excellent.

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One more squeeze.

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And then we'll
release Puppy's Pose.

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Drop the elbows,
walk the knees back.

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Breathe in.

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Breathe out.

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Mmm, my mat smells
like a homemade mat spray.

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It's the little things.

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Breathe in.

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Breathe out.

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Nice.

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Curl the toes under.

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Walk the hands all
the way up and back.

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Come into your little squat.

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I actually have my homemade mat
spray recipe available for you.

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Just search for it.
It's available.

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It's pretty simple.

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Breathe.

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Maybe we start to come a
little bit lighter on the fingertips.

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And then as we're ready,

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walk the hands all the
way out to your Plank Pose.

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Stretch the heels back.

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Draw the abs up and in.

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Press up through
the upper back body,

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lengthen through
the crown of the head.

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Deep breath in.

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Long breath out.
Navel draws up.

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Inhale in.

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Exhale, hips up high and back,
Downward Facing Dog.

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Bend your knees.

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Take some long,
smooth, textured breaths here.

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Listen to the sound.

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Getting long through all four
sides of the torso here as you

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peel the hip creases up
towards the sky and stay

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rooted through your
knuckles and your fingerprints.

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Turn your head to one side.

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Smell your armpit.

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Life's too short.

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Turn your head
to the other side.

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Smell your other armpit.

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(chuckles)

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And then let's walk it all the 
way up to the top of the mat.

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We'll meet there,
feet hip width apart.

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Hi, Benji, I love you.

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That's a good spot for you.

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Shake the head a little, yes.

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A little no.

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Interlace the fingertips behind
the thighs or behind the calves.

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Inhale in.

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Exhale, bend your knees, 
bend your elbows.

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Draw your chin to your chest.

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Release the bind.

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As you're ready,

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bend your knees generously to

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support the low back and
let's roll it up to Mountain.

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Maybe your fingertips trace
the fronts of your legs here.

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We ground through the feet,
stack up through the spine.

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And we rise up into our best

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and most beautiful
Mountain Pose today.

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Lengthen through the crown.

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Close your eyes and
embody this posture.

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Drawing the
shoulder blades together.

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Finding that lift in the heart.

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Take a deep breath in.

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Long breath out.

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On your next inhale,
reach for the sky.

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Exhale, bend the knees, float
the fingertips all the way down.

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Slide the hands as you inhale,

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past the shins,
past the knees,

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all the way to the
tops of the thighs.

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Loop the shoulders,

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pull the elbows back
and find your halfway lift.

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Stay here for a breath as you
pull the hip creases back and

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think about creating maybe
like a number seven shape here.

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Good, inhale in.

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Exhale, let that go.

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Bend the knees.

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Step one foot back
then the other, Plank Pose.

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Inhale in to look forward,
shift forward.

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Exhale to slowly
lower to the belly.

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Inhale, press into
the tops of the feet.

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Slowly lift up Cobra,
big breath.

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Exhale, soften and
release it all the way down.

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Curl the toes,
press up to all fours or Plank.

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Inhale in here.

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Exhale, Downward Facing Dog.

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Breathe in.

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Breathe out.

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Inhale, slide your
right leg up high.

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Exhale, right knee to
left elbow, shift it forward.

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Keep your upper body in Plank.

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Inhale to kick it up.

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Exhale, navel draws in.

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Slowly shifting forward.

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Inhale to kick it up.

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Exhale.

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Continue, now we know we can

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always do this on our
knees just as we warmed up with.

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Otherwise, we're shifting

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back and forth on the left foot.

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Next time you're
in Three-Legged Dog,

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slowly lower
the right foot down.

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Navel draws all the way up.

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Imagine you're going up and over
a hurdle back to Plank Pose.

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Slowly lower to the belly.

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Inhale, slowly rise up to Cobra.

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Big breath here.

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Exhale, slow cascading down.

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Inhale, press up to
all fours or Plank.

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Exhale, 
Downward Facing Dog, nice.

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Take a deep breath in.

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And a long breath out.

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Inhale, slide the
left leg up high.

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Here we go.

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Little conditioning here.

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Exhale, left knee 
to right elbow.

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You got this.

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With your breath, inhale,

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anchor down
through the right heel.

00:13:46.800 --> 00:13:48.999
Exhale, shift it forward.

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Inhale, kick it up.

00:13:53.000 --> 00:13:54.200
Exhale, shift it forward.

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Twist.

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Inhale.

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Exhale.

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Moving with your breath.

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The next time
your left leg is lifted,

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take a deep breath in.

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And exhale, slowly lower
both feet now to the mat.

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Downward Dog,
stay here if you can.

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One more breath.

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And exhale, bend the knees.

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Walk the hands all the way back.

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We're coming
into that low squat.

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Nice, right fingertips stay
on the earth or on a block.

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Left fingertips open like a

00:14:41.040 --> 00:14:45.440
beautiful wing all the
way up towards the sky here.

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Open up through 
your left chest, left pec.

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Wiggle the left fingertips.

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And then bring
it down and switch.

00:14:53.440 --> 00:14:56.720
Left fingertips come
to the mat or a block.

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Right fingertips open
up slowly on an inhale.

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We're stretching
through the feet here.

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If you want to
drop the heels, you can.

00:15:05.880 --> 00:15:08.127
Lengthen through the crown.

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Wiggle the right fingertips.

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And (chuckles) 
when you're ready,

00:15:14.270 --> 00:15:17.320
slowly bring it 
back down to your mat.

00:15:17.320 --> 00:15:21.840
From here, slowly drop your
heels and come to a standing

00:15:21.840 --> 00:15:26.120
Forward Fold at
the back of the mat.

00:15:26.120 --> 00:15:28.920
Inhale, slide the hands
past the tops of the feet,

00:15:28.920 --> 00:15:30.680
the shins, the kneecaps lift.

00:15:30.680 --> 00:15:31.880
As you do so,

00:15:31.880 --> 00:15:35.800
palms to the thighs as we
find that figure seven here.

00:15:35.800 --> 00:15:40.520
Lift and lengthen through 
the crown, lift the chest.

00:15:40.520 --> 00:15:42.560
And then exhale,
release everything.

00:15:42.560 --> 00:15:43.480
Root to rise here.

00:15:43.480 --> 00:15:45.840
So root through the feet,
bend the knees.

00:15:45.840 --> 00:15:48.400
Protect the low back as
you spread the fingertips.

00:15:48.400 --> 00:15:50.720
Strong legs,
we rise all the way up.

00:15:50.720 --> 00:15:53.280
Reach for the sky.

00:15:53.280 --> 00:15:55.520
And this time,
palms come together and

00:15:55.520 --> 00:15:59.087
slide to the heart space
as you breathe out.

00:16:00.200 --> 00:16:01.680
Inhale in deeply here.

00:16:01.680 --> 00:16:03.614
Just notice how you feel.

00:16:04.630 --> 00:16:07.680
Exhale completely.

00:16:07.680 --> 00:16:11.840
Now, without looking down,
best you can, we're gonna walk

00:16:11.840 --> 00:16:15.360
to the center of the mat
because you know it's there.

00:16:15.360 --> 00:16:20.240
You can put your eyeballs
on the soles of your feet here.

00:16:20.240 --> 00:16:25.080
See feelingly and
walk your feet out wide.

00:16:25.080 --> 00:16:27.480
Alright, feet are parallel here.

00:16:27.480 --> 00:16:29.320
Standing in a nice
wide-legged position.

00:16:29.320 --> 00:16:31.760
We're gonna inhale,
send the fingertips out.

00:16:31.760 --> 00:16:33.960
So you're in Star Pose.

00:16:33.960 --> 00:16:36.080
Take a deep breath in.

00:16:36.080 --> 00:16:39.391
As you exhale, draw the
shoulder blades together.

00:16:40.600 --> 00:16:42.720
Good, inhale in again.

00:16:42.720 --> 00:16:44.640
Exhale, bend both knees.

00:16:44.640 --> 00:16:46.340
You're gonna 
take your right hand

00:16:46.340 --> 00:16:49.160
all the way down
towards your left knee,

00:16:49.160 --> 00:16:52.960
left shin, or left toes,
or maybe a block.

00:16:52.960 --> 00:16:55.720
Good, inhale, rise back up.

00:16:55.720 --> 00:16:57.880
Strong Star Pose.

00:16:57.880 --> 00:17:00.000
And exhale, with bent knees,

00:17:00.000 --> 00:17:04.360
just a soft bend over
to the other side, twist.

00:17:04.360 --> 00:17:05.560
Now repeat the pattern.

00:17:05.560 --> 00:17:08.520
Inhale, open, take up space.

00:17:08.520 --> 00:17:13.800
Exhale, navel draws in for
stability as we twist and reach.

00:17:13.800 --> 00:17:16.640
Inhale to center.

00:17:16.640 --> 00:17:19.596
Exhale, twist and reach.

00:17:29.080 --> 00:17:32.243
Find that textured breath.

00:17:36.880 --> 00:17:40.807
Stay grounded through all
four corners of the feet.

00:17:43.270 --> 00:17:45.524
Even it out.

00:17:47.200 --> 00:17:49.640
And the next time
you're in Star Pose,

00:17:49.640 --> 00:17:52.080
inhale in,
spread the fingertips.

00:17:52.080 --> 00:17:53.840
Exhale, press the palms down as

00:17:53.840 --> 00:17:55.760
if you were
pressing into hot air.

00:17:55.760 --> 00:17:59.800
Interlace the
fingertips behind your back.

00:17:59.800 --> 00:18:01.560
Draw the
shoulder blades together.

00:18:01.560 --> 00:18:03.320
Once again, maybe you walk the

00:18:03.320 --> 00:18:06.840
feet back a little bit on your 
mat so you have some space for

00:18:06.840 --> 00:18:10.320
a standing
wide-legged Forward Fold.

00:18:10.320 --> 00:18:12.200
Say that five times fast.

00:18:12.200 --> 00:18:15.040
Here we go, inhale in,
grounded through the feet.

00:18:15.040 --> 00:18:18.200
Slow and steady,
we lead with the heart space.

00:18:18.200 --> 00:18:20.280
Come to flat back position.

00:18:20.280 --> 00:18:25.000
Then soft bend in the knees
as we continue the journey down.

00:18:25.000 --> 00:18:27.920
Your choice,
you can hold the bind here,

00:18:27.920 --> 00:18:31.200
excuse me,
or release the bind,

00:18:31.200 --> 00:18:33.740
maybe bring the 
hands to the mat

00:18:33.740 --> 00:18:38.726
or to your blocks or
just something supportive.

00:18:40.320 --> 00:18:45.120
Even a little rolled up
blanket here can be nice.

00:18:45.120 --> 00:18:47.440
If you've been playing
in this posture for a bit,

00:18:47.440 --> 00:18:49.160
you might work to draw the

00:18:49.160 --> 00:18:51.720
hands back in line with
the arches of the feet.

00:18:51.720 --> 00:18:56.000
Keep the elbows
square and slow and steady,

00:18:56.000 --> 00:18:58.798
maybe crown of the
head comes to the earth.

00:19:00.240 --> 00:19:02.880
Breathe wherever you are today.

00:19:02.880 --> 00:19:05.979
Meet it and greet
it with a kindness.

00:19:07.320 --> 00:19:12.084
Nice full cycles of breath.

00:19:18.120 --> 00:19:22.720
To come out of the posture,
your version, slow and steady.

00:19:22.720 --> 00:19:25.880
Inhale in, find that length
in the crown of the head,

00:19:25.880 --> 00:19:30.160
bring the hands to the waistline
and use that sharp exhale,

00:19:30.160 --> 00:19:31.880
that contraction
of the navel in,

00:19:31.880 --> 00:19:33.600
to slowly rise back up.

00:19:33.600 --> 00:19:38.471
So we're coming up all the
way from the center of the body.

00:19:39.680 --> 00:19:41.680
Notice how you feel?

00:19:41.680 --> 00:19:43.600
Without looking down,
bring your feet together.

00:19:43.600 --> 00:19:45.840
You can walk them together,
you can dance them together,

00:19:45.840 --> 00:19:48.596
you can hop them together.

00:19:51.520 --> 00:19:54.097
Mountain Pose.

00:19:55.960 --> 00:19:58.240
If you can,
close your eyes here

00:19:58.240 --> 00:20:01.063
or look down
gently past your nose.

00:20:02.162 --> 00:20:06.520
And just take a moment
to notice how you feel.

00:20:14.240 --> 00:20:15.160
Beautiful.

00:20:15.160 --> 00:20:17.760
Inhale, reach for the sky.

00:20:17.760 --> 00:20:20.388
Exhale, Forward Fold.

00:20:21.880 --> 00:20:23.080
If you have a blanket,

00:20:23.080 --> 00:20:26.400
you might slide it
behind the heels here.

00:20:26.400 --> 00:20:28.553
Inhale, halfway lift.

00:20:29.680 --> 00:20:33.560
Exhale, slow and steady,
turn the toes out left to right.

00:20:33.560 --> 00:20:35.840
Fingertips come to the earth

00:20:35.840 --> 00:20:39.160
and we're gonna come
down into our Yogi Squat.

00:20:39.160 --> 00:20:40.720
Now this time we're going to

00:20:40.720 --> 00:20:45.240
play with bringing the
palms together and pressing the

00:20:45.240 --> 00:20:50.040
outer edges of the arms
into the legs and maybe finding a

00:20:50.040 --> 00:20:52.400
little squeeze of
the legs into the arms.

00:20:52.400 --> 00:20:56.360
So you have an active
situation going on here.

00:20:56.360 --> 00:20:58.120
Breathe.

00:20:59.880 --> 00:21:03.588
Lift your chest,
lengthen through the crown.

00:21:04.760 --> 00:21:07.560
Nice. Now stay active,
just energy in the toes as you

00:21:07.560 --> 00:21:12.040
slowly release the hands
behind you and come to a seat.

00:21:12.040 --> 00:21:17.440
Move that blanket to the side
or maybe behind you for a pillow.

00:21:17.440 --> 00:21:22.200
Send the legs out long,
zip the legs up tight.

00:21:22.200 --> 00:21:26.280
Dundasana, find that length,
crown to tail.

00:21:26.280 --> 00:21:27.640
Inhale in here.

00:21:27.640 --> 00:21:32.080
Exhale, bend your right knee,
turn past your right shoulder.

00:21:32.080 --> 00:21:34.480
Left elbow can come to the left,

00:21:34.480 --> 00:21:37.658
excuse me, left elbow can
come to the right knee here.

00:21:39.120 --> 00:21:40.960
Keep it soft and easy and then

00:21:40.960 --> 00:21:44.243
slowly come back to center

00:21:44.243 --> 00:21:46.820
and take it to the other side.

00:21:50.240 --> 00:21:52.081
Breathe.

00:21:55.320 --> 00:21:56.760
Lovely.

00:21:56.760 --> 00:21:59.920
Kick both legs out,
inhale in, exhale,

00:21:59.920 --> 00:22:02.966
slowly come to
lie on your back.

00:22:04.360 --> 00:22:07.347
Extend the legs out long.

00:22:08.760 --> 00:22:11.328
Relax your shoulders.

00:22:12.640 --> 00:22:15.920
Take the deepest belly
breath you've taken all day,

00:22:15.920 --> 00:22:19.392
maybe all month, all year.

00:22:20.600 --> 00:22:24.916
And exhale, 
allow everything to soften.

00:22:27.120 --> 00:22:31.299
Now let your
breath just be easy here.

00:22:35.680 --> 00:22:38.800
Give yourself permission just

00:22:38.800 --> 00:22:44.004
for about a moment to
do absolutely nothing.

00:22:59.600 --> 00:23:02.440
Beautiful.

00:23:02.440 --> 00:23:05.400
Slowly bring the
fingertips together,

00:23:05.400 --> 00:23:09.584
palms kiss,
thumbs to third eye.

00:23:11.040 --> 00:23:13.720
Start to wiggle the toes.

00:23:13.720 --> 00:23:17.160
Maybe move the
tongue around in the mouth.

00:23:17.160 --> 00:23:19.640
Great work, my darlings.

00:23:19.640 --> 00:23:21.920
Look forward to
seeing you tomorrow.

00:23:21.920 --> 00:23:24.040
Have a beautiful
rest of the day.

00:23:24.040 --> 00:23:26.731
Take a final breath in together.

00:23:28.160 --> 00:23:30.431
And out together.

00:23:32.240 --> 00:23:33.834
Namaste.

00:23:34.734 --> 00:23:39.615
(upbeat rhythmic music)