WEBVTT

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- Hello everyone,
welcome back to Flow,

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your 30 Day Yoga Journey.

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It's Day 19.

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Can you believe it?

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Get ready to go on a fantastic

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voyage in just about 
20 minutes with Benji and I.

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We're so glad you're here.

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Let's ride.

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(light rhythmic music)

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Alrighty, come on
down to the ground.

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Sit up on a little
blankey if you like.

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Cross thy ankles.

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Lick thy heel if you want.

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And we have begun.

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Tuck the chin slightly.

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Lengthen through
the crown of the head.

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Right away here, deep breath in.

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Long breath out,
relax your shoulders.

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Way to show up.

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Deep breath in.

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Long breath out.

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Relax those shoulders.

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And one more time,
just like that.

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Inhale lots of love in.

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Riding the wave
of the breath today.

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Exhale lots of love out.

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Slowly come
forward onto all fours.

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Inhale drop the belly,
open the chest, look forward.

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Exhale, round the spine.

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Chin to chest, navel draws back.

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Now continue.

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Start to listen to
the sound of your breath.

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Warming up through the spine.

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Dropping into today's practice
with whatever you're feeling.

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Being honest about that.

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Acknowledging
whatever's going on.

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Maybe just welcoming in a

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little gratitude

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for the breath,

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for this time together.

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Alright, when you feel satisfied
bring it to Tabletop Position.

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Kick the right toes out,
send the left fingertips forward.

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Inhale in.

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Exhale, keep the neck
long as you bend the elbow,

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bend the knee.

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Connect to your abs.

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Nice. Inhale, extend.

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Exhale, round everything in.

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Press into the
top of your left foot.

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Inhale, extend.

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Exhale, neck stays long.

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Inhale, extend.

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Round everything into center.

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Last time, inhale, extend.

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Exhale, bend.

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Inhale, extend with your breath.

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Exhale, round and squeeze, lift.

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Switch.

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Left fingertips out,
excuse me, left toes out,

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right fingertips forward.

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Inhale with your breath.

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Exhale, bend.

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Inhale.

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Exhale, round it in.

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Inhale, extend.

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Here comes the warmth.
I can feel it.

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Exhale, you got to
bring the breath though.

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Inhale.

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Exhale, round.

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One more round.

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And release.

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Walk the knees
as wide as the mat.

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Send the hips back,
Extended Child's Pose.

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Forehead comes to the earth.

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Melting the heart.

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Inhale in deeply.

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Exhale recalling your intention,
your why.

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On your next inhale,
press into the fingertips,

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rise back up.

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Curl the toes under,

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then walk the hands all the
way back to your Froggy Squat.

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Inhale in here.

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Exhale, walk the hands all the

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way out to our first
Plank Pose of the day together.

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Reach the heels back,
crown of the head forward,

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slight bend in the elbows.

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You got this.
Inhale in.

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

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Take a couple
moments here to breathe.

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Pedaling through the feet.

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Getting long through
all four sides of the torso.

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Lots of awareness in the neck.

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Find that
hand-to-earth connection.

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Really rooting
through the knuckles.

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Pressing into the index finger
and thumb firmly, evenly.

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And then take it for a little

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walk all the way towards
the tippy-top of your mat.

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And we'll meet in a Standing
Forward Fold, Uttanasana.

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Take three to five 
deep breaths here.

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Find some soft,
easy movement that feels good.

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It can be really subtle,

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really subtle body or
it can be larger gestures.

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Moving with your breath.

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And then when you're ready,

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left fingertips are gonna
come to the center of the mat

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in front of you or
maybe to a block.

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Bend both knees.

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Right fingertips draw a line.

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Pull that bow and
arrow across the left arm,

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across the chest,
the right knee straightens.

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As you lift up
through the right hip crease,

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left knee stays bent.

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We reach towards the sky
with the right fingertips.

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Now check in
with your neck here.

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Keep extension
through the crown.

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Breathe into your belly.

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Exhale, right fingertips 
slowly come down.

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Right hand replaces the left and
we take it to the other side.

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Slow and steady.

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Bending that right knee,
opening up through the chest.

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Pull that left hip crease up.

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Check in with the neck.

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Inhale.

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Exhale. Ride the wave
of the breath down.

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Inhale, halfway lift.

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Follow the breath.

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Exhale to soften and bow.

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Let's do that two more times.

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Inhale, halfway lift.

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Exhale, soften and bow.

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One more time.

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And then tuck the
chin into the chest,

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bend the knees and
slowly roll it up to standing.

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Lift your heart
and right away inhale.

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Squeeze the
shoulders up towards the ears.

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Exhale, take them back and down.

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Continue.
Inhale, squeeze and lift.

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Big circles.

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Exhale, back and down.

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Keep it going.

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Beautiful. Inhale,
reach the arms all the way up.

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Interlace the fingertips
find that steeple grip.

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Inhale to grow tall.

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Exhale,
bump the hips to the left,

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send your fingertips
to the right.

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Spiral your heart
up towards the sky.

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Inhale in again here.

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Exhale, ground through the
heels to come back to center.

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Inhale, grow tall.

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Exhale, think up and over
as you bump the hips to the

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right, send the
fingertips to the left.

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Open the chest.

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Good. Inhale in.

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Exhale, come back to center.

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Inhale in again.

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Exhale, release the bind,

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bend the elbows, cactus arms
as you lift the chest.

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Navel draws in to
support the low back.

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Inhale, reach for the
sky and stand up tall.

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Exhale, follow the breath
all the way down into the fold.

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Follow the breath.

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Inhale, halfway lift.

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Exhale, follow the breath,
Forward Fold.

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Bend the knees, step or
hop the feet back, inhale.

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Exhale,
slowly lower to the belly.

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Riding the wave of the breath.

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Inhale, rise up Cobra.

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That's it.
Exhale, soften and fold.

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Inhale, press up to
Plank or all fours.

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Exhale, send it back, 
Downward Facing Dog.

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Beautiful. Inhale, 
lift the right leg up high.

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Exhale, step it up and forward.

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Inhale to lower the left knee.

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Reach the fingertips 
forward, up and back.

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Exhale, bend the elbows, 
cactus arms.

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Inhale reach the fingertips up.

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Exhale all the way
back to your lunge.

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Inhale step the
right foot back.

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Exhale, lower to the belly.

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Inhale, rise up, Cobra.

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Exhale to soften and release.

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Riding the wave of the breath.

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We inhale, press up
to all fours or Plank.

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Exhale, Downward Facing Dog.

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Inhale, left leg up high.

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You got this.

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Exhale, step it forward.

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Lower the right knee.

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Inhale, sweep the
arms all the way up.

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Exhale, lift the chest, 
bend the elbows.

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Inhale, reach it up.

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Exhale, all the way
back to your lunge.

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Inhale to step it back.

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Exhale to slowly
lower to the belly.

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Inhale to rise up, Cobra.

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Exhale to soften.

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Follow the inhale press up, 
Plank or Half Plank.

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Exhale, Downward Facing Dog.

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Really nice.
Take a deep breath in here.

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And a long breath out.

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Maybe find a little
wave in the spine here.

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Inhale.

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Exhale, melt the heart back.

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Inhale to bend the
knees and look forward.

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

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Feet together, really together.

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Relax the weight
of the head over.

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Inhale, halfway
lift your version.

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Exhale, soften and fold.

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Bend the knees,
root to rise, inhale,

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reach for the sky.

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Exhale, hands all the
way to the heart space.

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Breathe in.

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Slow breath out.

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Inhale, fingertips
go down to come up.

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Follow the breath.

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Exhale,
interlace the fingertips.

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Inhale to grow really tall,
steeple grip.

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Exhale, side body stretch.

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Inhale to center.

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Exhale, take it
to the other side.

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Inhale to center.

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Exhale, bend the elbows, 
lift the chest.

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Navel draws in.

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Inhale to center.

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Exhale, wiggle the fingertips, 
rain it down.

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Follow your inhale.

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Lift it up halfway.

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Follow the exhale, fold and bow.

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Plant the palms, inhale,
step or hop it back to Plank.

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Exhale, lower to the belly.

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Inhale for Cobra.

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Exhale to soften and release.

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Inhale to Plank or all fours.

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Exhale to Downward Facing Dog.

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Inhale to lift
the right leg up high.

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You're doing great.
Follow your breath.

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Exhale to step that
right foot all the way up,

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lower the back knee.

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Inhale to sweep the arms
all the way up and overhead.

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Exhale to bend the elbows,
lift the chest, look up.

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Inhale, reach for
the sky once again.

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Exhale, rain it
down adding a twist.

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Lift or lower the back knee,
it's up to you.

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Inhale,
right fingertips reach up.

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Exhale, it comes all the
way down, with your breath.

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Try to stay true to that breath.

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Step the right toes back.

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Inhale.

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Exhale, lower to the belly.

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Slow it down.

00:12:52.080 --> 00:12:55.680
Inhale, lift up, Cobra.

00:12:55.680 --> 00:12:59.360
Exhale, soften and release.

00:12:59.360 --> 00:13:03.840
With your inhale,
press up to all fours or Plank.

00:13:03.840 --> 00:13:07.160
Exhale, Downward Facing Dog.

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Right into it.

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Inhale, lift the
left leg up high.

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Exhale, shift it forward.

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Lower, the right knee.

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With your inhale,
fingertips reach all the way up.

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Exhale, bend the elbows,
lift the chest.

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Maybe look up.

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Inhale, reach again.

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Exhale, rain it down.

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Get ready for the twist.

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Big breath.

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Inhale, lift it up,
left hip crease pulls back.

00:13:34.760 --> 00:13:38.680
Good, exhale, slow and
steady left hand to the mat.

00:13:38.680 --> 00:13:41.280
Inhale, Plank Pose.

00:13:41.280 --> 00:13:44.520
Exhale, lower all
the way to the belly.

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Inhale for Cobra.

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Exhale to soften.

00:13:50.680 --> 00:13:54.070
With your breath
inhale press up to Plank.

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Exhale Downward Facing Dog.

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Breathe here.

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Maybe find a
little wave in the spine.

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Then bend the knees,
inhale, look forward.

00:14:13.840 --> 00:14:16.850
Exhale, make
your way to the top.

00:14:18.200 --> 00:14:21.297
Relax the weight
of the head down.

00:14:23.160 --> 00:14:25.636
Let go.

00:14:30.080 --> 00:14:34.400
Inhale, halfway lift,
follow your breath.

00:14:34.400 --> 00:14:36.440
Exhale, soften and fold.

00:14:36.440 --> 00:14:38.680
Root to rise here,
spread the fingertips.

00:14:38.680 --> 00:14:40.280
Inhale, reach for the sky.

00:14:40.280 --> 00:14:42.120
Reach, reach, reach.

00:14:42.120 --> 00:14:44.348
Exhale, palms come together

00:14:44.348 --> 00:14:48.360
and slide back into home base.

00:14:48.360 --> 00:14:49.520
The heart.

00:14:49.520 --> 00:14:50.640
Close your eyes.

00:14:50.640 --> 00:14:52.880
Capture the flag here.

00:14:52.880 --> 00:14:56.400
Just capture 
a little magic moment.

00:14:56.400 --> 00:15:01.080
The mystery of it all,
maybe coming back to gratitude.

00:15:01.080 --> 00:15:04.103
Just noticing how you feel.

00:15:07.800 --> 00:15:09.360
Beautiful.

00:15:09.360 --> 00:15:13.271
From here we're gonna shift our
weight to the left foot slowly.

00:15:14.640 --> 00:15:18.400
Continue to lift up and
out of this standing leg.

00:15:18.400 --> 00:15:21.040
So continue that,
all the gestures upward that

00:15:21.040 --> 00:15:23.480
we've cultivated so
far in this practice.

00:15:23.480 --> 00:15:26.960
Keep that lift of the sternum,
of the heart space.

00:15:26.960 --> 00:15:28.280
And then as if you had a little

00:15:28.280 --> 00:15:30.400
marionette string
on your right knee,

00:15:30.400 --> 00:15:34.920
slowly peel the right knee
all the way up so that you're

00:15:34.920 --> 00:15:38.720
standing in a
One-Legged Tadasada.

00:15:38.720 --> 00:15:41.110
Feel free to use a little support,

00:15:41.110 --> 00:15:44.501
of course, anytime.

00:15:47.280 --> 00:15:51.680
Breathe, keep lifting
the sternum to the thumbs.

00:15:51.680 --> 00:15:53.320
Stay here working in this

00:15:53.320 --> 00:15:56.520
balancing posture
Standing One-Legged Tadasada

00:15:56.520 --> 00:15:59.440
or we're gonna
continue by slow and

00:15:59.440 --> 00:16:02.680
steady bringing
that right knee back,

00:16:02.680 --> 00:16:04.240
reaching the right hand to

00:16:04.240 --> 00:16:07.560
grab the inner arch
of the right foot.

00:16:07.560 --> 00:16:10.560
Now squeeze that right knee in.

00:16:10.560 --> 00:16:14.040
Continue to lift up through
the sternum and slow and steady,

00:16:14.040 --> 00:16:16.760
we're gonna take the left
fingertips all the way out,

00:16:16.760 --> 00:16:19.480
palm face up.

00:16:19.480 --> 00:16:24.040
And kick the
right toes up and back.

00:16:24.040 --> 00:16:26.640
Soft bend in the standing leg.

00:16:26.640 --> 00:16:28.640
I'm not collapsing
into this hip crease here.

00:16:28.640 --> 00:16:29.920
I'm pressing,

00:16:29.920 --> 00:16:31.360
when I collapsed I lost it,

00:16:31.360 --> 00:16:34.800
when I'm pressing up and
out of my foundation here.

00:16:35.925 --> 00:16:39.840
And you can find a little
focal point on the ground.

00:16:39.840 --> 00:16:42.720
Just play here and if you fall
it's part of the deal, right?

00:16:42.720 --> 00:16:45.071
We're here to catch you.

00:16:47.040 --> 00:16:50.054
Riding the wave together.

00:16:53.200 --> 00:16:55.595
Remember your breath.

00:16:57.240 --> 00:16:58.680
And then slowly to release,

00:16:58.680 --> 00:17:03.000
we're gonna come through that
Standing One-Legged Tadasada.

00:17:03.000 --> 00:17:05.600
We're not gonna give up.
We got this.

00:17:05.600 --> 00:17:08.120
Come back to it,
come back to it.

00:17:08.120 --> 00:17:10.320
And then release it.
Let it go.

00:17:10.320 --> 00:17:12.480
Just an experiment.

00:17:12.480 --> 00:17:13.760
Okay. Let's take it 
to the other side.

00:17:13.760 --> 00:17:15.680
Shifting our
weight to the right.

00:17:15.680 --> 00:17:18.840
Finding that lift,
sternum to thumbs.

00:17:18.840 --> 00:17:20.240
Imagine a marionette string

00:17:20.240 --> 00:17:22.680
slowly lifting your
left knee up this time.

00:17:22.680 --> 00:17:23.920
Low abs turn on.

00:17:23.920 --> 00:17:26.440
We got this.

00:17:26.440 --> 00:17:31.416
Using a support system,
as needed, always.

00:17:32.640 --> 00:17:34.080
We might just stay working here.

00:17:34.080 --> 00:17:36.800
Particularly if you feel a lot
of tightness in this hip crease,

00:17:36.800 --> 00:17:39.160
draw your belly in and up.

00:17:39.160 --> 00:17:41.040
We call this Uddiyana Bandha.

00:17:41.040 --> 00:17:44.110
Find that lift and lock here

00:17:44.110 --> 00:17:47.560
to take it out of the hip crease.

00:17:47.560 --> 00:17:49.640
Maybe we're ready to
take it all the way back.

00:17:49.640 --> 00:17:53.920
Left hand coming to
the arch of the left foot.

00:17:53.920 --> 00:17:58.048
Right hand coming
out in an offering.

00:17:59.120 --> 00:18:01.680
Slight bend in that right knee.

00:18:01.680 --> 00:18:04.560
Navel draws in and up.

00:18:04.560 --> 00:18:08.392
Left foot kicks up and out,

00:18:08.392 --> 00:18:11.200
up and out.

00:18:11.200 --> 00:18:15.080
Lengthen through
the crown of the head.

00:18:15.080 --> 00:18:17.720
Soften the skin of the face.

00:18:17.720 --> 00:18:21.320
It's okay to smile, 
laugh, fall, fart.

00:18:21.320 --> 00:18:23.475
We got you.

00:18:26.120 --> 00:18:29.400
Wherever you are,
take one more breath.

00:18:29.400 --> 00:18:32.160
And then let's all come
back together in that

00:18:32.160 --> 00:18:35.800
Standing One-Legged Tadasana
in any way you can.

00:18:35.800 --> 00:18:39.030
Even if it's just for a moment,
one toe lifts.

00:18:40.440 --> 00:18:42.640
And then let it go.

00:18:42.640 --> 00:18:43.760
Awesome.

00:18:43.760 --> 00:18:46.120
Inhale, reach for the sky.

00:18:46.120 --> 00:18:49.395
Big wave of the breath as
you bring it all the way down.

00:18:50.400 --> 00:18:51.920
Inhale, halfway lift.

00:18:51.920 --> 00:18:54.480
Ride the wave of the breath.

00:18:54.480 --> 00:18:57.337
Exhale, bring it
all the way down.

00:18:58.320 --> 00:19:00.400
Fingertips come to the mat.

00:19:00.400 --> 00:19:01.960
We walk the heels out.

00:19:01.960 --> 00:19:03.000
Turn the toes out.

00:19:03.000 --> 00:19:04.840
Grab a prop if you need to.

00:19:04.840 --> 00:19:09.549
And slowly, with lots of
love, drop your center down.

00:19:10.960 --> 00:19:12.040
Get low.

00:19:12.040 --> 00:19:13.800
Palms come together.

00:19:13.800 --> 00:19:17.480
Arms press into the legs,
legs squeeze into the arms.

00:19:17.480 --> 00:19:19.766
Find length, inhale.

00:19:21.000 --> 00:19:23.080
Exhale.

00:19:23.080 --> 00:19:24.920
Inhale.
Keep the feet active.

00:19:24.920 --> 00:19:27.360
Energize as you bring
the fingertips behind.

00:19:27.360 --> 00:19:29.640
We're gonna end this practice
with a little Boat ride.

00:19:29.640 --> 00:19:30.760
So slow and steady.

00:19:30.760 --> 00:19:33.160
Lift the shins
parallel to the sky.

00:19:33.160 --> 00:19:37.400
You can interlace the
fingertips behind the thighs.

00:19:37.400 --> 00:19:39.570
Elbows left to right here

00:19:39.570 --> 00:19:42.480
to create a 
little support system.

00:19:42.480 --> 00:19:45.000
Breathe. Think about 
lifting the front

00:19:45.000 --> 00:19:49.120
of your body up and grounding
the back of your body down.

00:19:49.120 --> 00:19:52.434
Those two opposing
forces working here.

00:19:53.960 --> 00:19:57.840
And, of course, maybe there's
opportunity here to play.

00:19:57.840 --> 00:20:00.520
Maybe sending the
fingertips out long.

00:20:00.520 --> 00:20:02.200
Keeping the heart lifted.

00:20:02.200 --> 00:20:03.840
Breathe.

00:20:03.840 --> 00:20:06.123
Maybe extending one leg.

00:20:07.280 --> 00:20:09.045
And then the other.

00:20:10.280 --> 00:20:12.320
Breathe.

00:20:12.320 --> 00:20:14.440
Maybe both legs lift.

00:20:14.440 --> 00:20:17.647
Breathing here,
relaxing the shoulders.

00:20:19.760 --> 00:20:23.469
And then slowly,
we'll release everything.

00:20:24.720 --> 00:20:27.200
Wonderful going on
this journey with you.

00:20:27.200 --> 00:20:30.320
Relax the weight of your
body completely into the earth.

00:20:30.320 --> 00:20:32.920
Point and flex the feet.

00:20:32.920 --> 00:20:35.974
Windshield wiper the toes.

00:20:37.680 --> 00:20:39.280
Hug both knees up to the chest.

00:20:39.280 --> 00:20:43.476
Whenever you're ready,
give yourself a little massage.

00:20:47.320 --> 00:20:50.040
And then slide the hands to
the outer edges of the feet.

00:20:50.040 --> 00:20:52.360
Kick the soles of the
feet up towards the sky.

00:20:52.360 --> 00:20:55.540
Tuck the chin for Happy Baby.

00:20:56.680 --> 00:20:59.040
Actively reaching the tailbone

00:20:59.040 --> 00:21:03.083
towards the front
lip of your mat here.

00:21:08.920 --> 00:21:13.440
And then slowly
releasing feet to the ground.

00:21:13.440 --> 00:21:16.640
Allow the knees
to fall to the right,

00:21:16.640 --> 00:21:21.089
cross the right ankle
over the top of the left thigh.

00:21:21.089 --> 00:21:24.060
You can start to relax here.

00:21:27.120 --> 00:21:29.160
Maybe closing your eyes and

00:21:29.160 --> 00:21:33.604
just allowing the sound
of my voice to guide you.

00:21:36.840 --> 00:21:38.080
Release the right foot.

00:21:38.080 --> 00:21:42.974
Keep the feet wide and
just take it to the other side.

00:21:44.680 --> 00:21:47.720
Left ankle crosses over
the top of the right thigh.

00:21:47.720 --> 00:21:50.320
Hands can rest gently on
the belly or the rib cage.

00:21:50.320 --> 00:21:53.486
Close your eyes, 
relax your shoulders

00:21:55.006 --> 00:21:57.550
and breathe.

00:22:10.240 --> 00:22:12.840
Way to show up today.

00:22:12.840 --> 00:22:16.360
Thank you for being here.

00:22:16.360 --> 00:22:18.440
For bringing your willingness

00:22:18.440 --> 00:22:20.648
and your openness

00:22:21.630 --> 00:22:26.200
to get your energy flowing.

00:22:26.200 --> 00:22:28.080
We'll bring it back to center

00:22:28.080 --> 00:22:30.920
and you can
extend the legs out long.

00:22:30.920 --> 00:22:34.880
Maybe rock the head a
little gently side to side.

00:22:34.880 --> 00:22:39.320
Palms will come together,
then thumbs to third eye.

00:22:39.320 --> 00:22:42.934
And we'll take one
final breath in together.

00:22:45.080 --> 00:22:50.279
And exhale out
together to close the practice.

00:22:52.280 --> 00:22:54.560
Great work.
See you tomorrow.

00:22:54.560 --> 00:22:56.429
Namaste.

00:22:57.306 --> 00:23:02.174
(upbeat rhythmic music)