WEBVTT

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- Hi everyone, welcome back to 
Flow, Your 30 Day Yoga Journey.

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I'm Adriene,
this is Sweet Benji

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and it's Day 2, Notice.

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Let's get started.

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(light rhythmic music)

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Alrighty, come on
down to the ground.

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Take your time.

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We're gonna start in a nice
comfortable seat of your choice.

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Sit up nice and tall.

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As soon as you get there,
start to relax your shoulders.

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Just allow the hands to
fall wherever feels good today.

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On the knees, the thighs,

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may be resting
gently in your lap,

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maybe on your furry companion
that's come to join you.

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And we have begun.

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We've already begun.

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Take a second to just check in,

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scan, not just the body,

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but your

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energy, your heart space.

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Just notice, what am
I comin' to the mat with today?

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And then notice which thoughts,

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what thoughts have kind of

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formed around this moment and

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being asked to
notice how you're feeling,

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what's going on.

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Now let's draw
the palms together.

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With this gesture we can fully

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acknowledge whatever's
going on together.

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And as we start to
gently deepen the breath,

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we give ourselves
an opportunity

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to move past that
and into a new presence.

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So the invitation today is to

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reside in the 
role of the observer

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and just keep
coming back to that invitation,

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noticing what's going on,

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noticing how things
change as we get moving.

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Notice how the breath can

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change our mindset

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or the amount of thoughts
we're having per minute.

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Let's do it.

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Take a deep breath in,
together, inhale.

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And exhale, bow
the head to the hands.

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If you want to just kind of

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remember your
intention from yesterday,

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this could be a
good moment to do so.

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And take another deep breath in.

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And exhale out.

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Lift the head,
bat the eyelashes open.

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We're just gonna
take a gentle twist here,

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left hand to right knee.

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Think of lifting up
tall through the spine.

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So if you need to sit up on
a blanket or a block here that

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could be a good
idea to find length.

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Inhale in, exhale,
twist a little further.

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Don't push, just explore with

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the power of your
breath moving you.

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And then bring
it back to center.

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Inhale in again,
take it to the other side.

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Exhale, navel draws in.

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Inhale in again.

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Exhale, twist a little further

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with the support of that
exhale and the spine, nice.

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Come back through center.

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I hate to move 'cause Benji's
all snuggled up against me,

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but we must.

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We are the leaders of
this practice today, Benji.

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So we're gonna
guide our friends,

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sorry bud, to all fours.
(laughs)

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No dogs were harmed
in making this practice.

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And right away,
let's head into Cat-Cow.

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So you can drop the belly,
open the chest.

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And I'm gonna stop guiding for
a bit and just allow you to

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move slowly back and forth

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through this
pattern with the spine,

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deepening your breath.

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And as you're ready,
come back to Tabletop Position.

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Get ready for a spinal balance,
AKA hello abs.

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Okay, so right toes,
left fingertips reach out.

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A little detail to notice today

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is the left palm is facing in
towards the midline of your mat.

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So your left thumb's up and
the right toes are facing down.

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Hug your low ribs
in up with your abs.

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So abs draw up,
low ribs hug in, inhale in.

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Exhale, keep the neck long.

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Bend the elbow, bend the knee.

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Good, inhale, extend.

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Exhale, round through.
So same as yesterday.

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Inhale, extend.

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Exhale, neck stays long.

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Left elbow to left hip crease,
right knee to right elbow.

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And inhale, extend.

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Move slow, exhale,
round and lift the abs.

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Last one, inhale, extend.

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Exhale, neck
stays long, squeeze.

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Hello obliques.

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Inhale, extend.

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And exhale,
round it in, knee to nose.

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Excellent. Release.
If you need to send it back,

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take a couple moments to find
some relief in that right wrist,

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especially if
you're new to the practice.

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I totally understand it takes
a while to get all these little

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muscles turned on to
support that joint properly.

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And then when you're ready,
let's come back in and

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take it to the other side.

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Right thumb pulls,
excuse me, points up,

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right shoulder pulls back.

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Dial those left toes down,

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and then draw the abs
in and hug the low ribs in.

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Good, neck nice and long.

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Here we go, inhale.

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Exhale, neck stays long.

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Bend the elbow,
bend the knee, squeeze.

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Inhale, extend.

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Exhale, round it in.

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Abs draw up, up, up.

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Inhale, extend.

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Exhale, squeeze.

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Inhale, extend.

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Exhale, knee to nose.

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Press down
through your right foot.

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Press through your
left palm, last one.

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And release, nice work.

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Take a second to bump
the hips to the left.

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Turn to look past
your right shoulder.

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Feel that long stretch
in the left low back,

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left side body.

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And then take it through
center and to the other side.

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Bump the hips to the right.

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Turn to look past
your left shoulder.

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Release, come back to center.

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Curl the toes under,
walk the hands back.

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We're gonna
come into that squat.

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If this squat is like,
"No, I don't like this.

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"I need to omit
this from the practice,"

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Go right to your Forward Fold,
Standing Forward Fold.

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So you'll go here.

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Otherwise, we're in this
squat for a breath or two.

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We can find some fluidity in it.

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Doesn't have to be rigid 
or held too tight here,

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especially in the
beginning of our practice.

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Hi, buddy.

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And then we'll join our friends,

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anyone who might be in
the Forward Fold already,

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let's join them by
lifting the hips up high,

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dropping down
through the heels,

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toes pointing forward.
(chuckles)

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Now we're gonna clasp opposite
elbow with opposite hand and

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we're gonna rock gently a
little side to side here.

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Try not to let it get
too rock and roll here.

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So stay in control.

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So really feel the
stretch of the low back,

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bend the knees, breathe.

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Soften the jaw,
soften the skin of the face.

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Let go a little bit here,

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allowing yourself
this time and space,

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giving yourself permission to

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just really be 
in the present moment

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by noticing what you're
feeling with every gesture,

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with every breath.

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Alright, resist the urge to

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just go through the
motions essentially,

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give yourself this
particular practice to

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really notice how
you're feeling, how it goes.

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Release the arms,
bring them to your waistline,

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bend your knees more,

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ground through
the feet and inhale,

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root down to
rise up to Mountain.

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Stand up nice and tall.

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Take a couple moments here
to loop the shoulders one way.

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Maybe check in with the neck.

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And then when you're ready,

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spread the fingertips
super wide like starfish.

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So really crazy,

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stretch those
fingers and we'll inhale,

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reach all the way up towards
the sky and exhale diving forward,

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slow and steady,
back into the fold.

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We're gonna continue the journey

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by walking the palms 
all the way out to a Plank.

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Reach the heels back,
crown of the head forward,

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inhale in,

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then exhale to your
Downward Facing Dog.

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Bend your right knee 
as you drop your left ankle

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to the earth.

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And then bend your left knee

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as you drop your
right ankle to the earth.

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Now drop your 
left ankle to the earth

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and inhale, 
lift your right leg up high.

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Exhale, shift it
forward into your lunge.

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Keep the back knee lifted.

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Here we go. Inhale,
straighten the front leg.

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Pull that right hip crease back.

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Exhale, bend the knee.

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So this movement, inhale,

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comes from the right
hip crease pulling back.

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You might even 
take your right thumb

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to that right hip crease 
and really pull it back.

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Breathe.

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And then bend the front knee,
left hand comes to the ground.

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Inhale, reach the
right fingertips forward.

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Reach, reach, reach,

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big circle up,
around and back.

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And now we're in a spinal twist.

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We're reaching
the left heel back.

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We're gonna
continue that journey.

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Just like yesterday,
inhale, reaching it forward,

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up, around and back.

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And one more time,
big inhale, reach it up,

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around and back.

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Now as you bring it down,

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go ahead and lower your
left knee to the earth.

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Uncurl your left toes,

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press that left foot 
firmly into the mat.

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Inhale, sweep the arms all
the way forward, up and back.

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We're coming into a
Crescent Lunge here.

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Squeeze your thighs to the
midline so you feel that lift,

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that connection up
from the pelvic floor.

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Inhale, maybe heart
lifts and you look up.

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Exhale, we take
it all the way down.

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Back knee lifts,
right toes step back,

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Plank Pose.
Inhale in here.

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Exhale, lower to the belly.

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Inhale, rise up Cobra,
your version.

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And exhale, soften and release.

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Curl the toes under.

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Press up, power up to Plank.

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Quietly whisper
to yourself here,

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"I am strong."
I am strong.

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Then send the hips up and back,
Downward Facing Dog,

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and let's take it
to the other side.

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Inhale, left leg lifts up high.

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Exhale, step it
forward into your lunge.

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Breathe here.
Keep that back knee lifted.

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When you're ready,
pull the left hip crease back.

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Maybe take that left
thumb to the left hip crease.

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And then bend, straighten.

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Bend, straighten.

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Bend, right hand
comes to the earth,

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left fingertips reach forward.

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Really reach
beyond your fingers here.

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So you're taking up as much

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space as possible as
you trace a big circle up,

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around, back and down.

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Squeeze the left inner thigh
towards the center of your body,

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of your mat.

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Careful not to crush
into that right wrist.

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So stay lengthened 
through the spine.

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It helps to breathe deep 
and turn on those abs.

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Lovely, the next time
the left hand's down,

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let's bring the
fingertips to the mat,

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lower the right
knee to the earth,

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press into the
top of the right foot,

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squeeze the inner
thighs to the midline,

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lift up from the pelvic floor,

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and sweep the arms forward,
up and back, Cresent Lunge.

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Draw your navel in.

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Lift the heart,
inhale, maybe lift the gaze.

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And then exhale,
soften and release,

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bring it all back down.

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Beautiful,
we'll lift the back knee,

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step it back
to Plank or half Plank.

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So you can be on the knees here,
or reaching the heels back.

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Inhale in deeply,

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lengthen through
the crown of the head,

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so neck is nice and long.

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Exhale slowly
lower to the belly.

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Inhale, rise up,
Cobra, lift your heart.

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And exhale, soften and release.

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Curl the toes under,
press up to Plank.

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Brief moment here,
quietly whisper to yourself,

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"I am strong."
I am strong.

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Send the hips up high and back,
Downward Facing Dog.

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Breathe in here.

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And exhale, breathe out.

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Bend your knees,

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walk your hands all the
way back towards your toes.

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Inhale, halfway lift here,

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lengthen through
the crown of the head.

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So you wanna draw
your elbows back,

00:14:06.200 --> 00:14:07.880
shoulder blades together,

00:14:07.880 --> 00:14:10.320
and find some good
length in the neck here,

00:14:10.320 --> 00:14:11.840
whatever version you're taking,

00:14:11.840 --> 00:14:13.680
whether it's
fingertips on the mat,

00:14:13.680 --> 00:14:16.280
palms on the shins or thighs.

00:14:16.280 --> 00:14:18.602
Good, then release everything.

00:14:19.840 --> 00:14:21.120
Bend the knees generously,

00:14:21.120 --> 00:14:24.720
sweep the fingertips
forward to come all the way up.

00:14:24.720 --> 00:14:26.280
And then keep
reaching towards the sky,

00:14:26.280 --> 00:14:30.040
Volcano Pose here as
you ground through the feet.

00:14:30.040 --> 00:14:32.000
Just notice how you feel,

00:14:32.000 --> 00:14:36.240
relax the shoulders,
keep reaching, active body.

00:14:36.240 --> 00:14:41.744
Can you find a little bit of
calm in this activation here?

00:14:44.160 --> 00:14:47.720
Good, then release
just the right arm down.

00:14:47.720 --> 00:14:50.560
And then the left arm down.

00:14:50.560 --> 00:14:52.800
Take a deep breath in.

00:14:52.800 --> 00:14:55.998
And a long breath out,
just notice how you feel.

00:14:59.640 --> 00:15:03.283
Notice where your
weight is on your feet.

00:15:04.360 --> 00:15:08.560
Could we play
with the distribution?

00:15:08.560 --> 00:15:10.000
Notice how your breath is.

00:15:10.000 --> 00:15:12.760
Is it really high up in
your body and your neck,

00:15:12.760 --> 00:15:13.680
your chest and shoulders?

00:15:13.680 --> 00:15:15.920
Can we bring it
down more into the belly?

00:15:15.920 --> 00:15:17.811
Can we try?

00:15:19.800 --> 00:15:22.400
Maybe the shoulders
are rounding forward,

00:15:22.400 --> 00:15:24.440
heart sinking a little bit.

00:15:24.440 --> 00:15:26.280
We all know that shape.

00:15:26.280 --> 00:15:29.160
So maybe there's some
responsiveness there.

00:15:29.160 --> 00:15:32.640
Once we notice,
we lift the chest.

00:15:32.640 --> 00:15:35.194
Draw the
shoulder blades together.

00:15:37.200 --> 00:15:38.680
Alright, here we go again.

00:15:38.680 --> 00:15:40.000
Inhale, reach for the sky.

00:15:40.000 --> 00:15:41.960
Spread the fingertips.

00:15:41.960 --> 00:15:43.320
Big breath, big stretch,

00:15:43.320 --> 00:15:47.680
exhale, diving down
into the fold once again.

00:15:47.680 --> 00:15:51.960
From here, walk it all the
way out to Plank, inhale in.

00:15:51.960 --> 00:15:54.720
Exhale, Downward Facing Dog.

00:15:54.720 --> 00:15:56.280
Bend the right knee,

00:15:56.280 --> 00:15:59.240
look underneath your
left armpit chest here,

00:15:59.240 --> 00:16:00.200
so there's a twist,

00:16:00.200 --> 00:16:05.520
getting that nice stretch
in the left calf and hamstring,

00:16:05.520 --> 00:16:07.040
and then switch.

00:16:07.040 --> 00:16:10.653
Bend the left knee,
look underneath the right arm.

00:16:14.520 --> 00:16:16.680
Then from here,
come back to Down Dog.

00:16:16.680 --> 00:16:19.280
We're gonna draw the belly up
and in and we're gonna imagine

00:16:19.280 --> 00:16:21.530
there's a big hurdle in the
center of the mat as you go

00:16:21.530 --> 00:16:25.480
all the way up over the
hurdle and into your Plank.

00:16:25.480 --> 00:16:26.760
Inhale in here.

00:16:26.760 --> 00:16:31.400
Exhale, belly to Cobra or maybe
Chaturanga to Upward Facing Dog.

00:16:31.400 --> 00:16:35.440
Use an inhale to
lift and open your heart.

00:16:35.440 --> 00:16:38.880
And use an exhale to
soften and release it down.

00:16:38.880 --> 00:16:42.240
From here, press to all fours.

00:16:42.240 --> 00:16:45.600
Then you're gonna bring the
knees as wide as your yoga mat,

00:16:45.600 --> 00:16:50.129
then send your hips back
in an Extended Child's Pose.

00:16:51.480 --> 00:16:53.720
Relax the weight of
your forehead down.

00:16:53.720 --> 00:16:56.640
If Extended Child's
Pose is not your jam,

00:16:56.640 --> 00:16:57.920
you can go ahead and come onto

00:16:57.920 --> 00:16:59.880
your back and we'll
meet there in just a moment.

00:16:59.880 --> 00:17:05.136
So we're starting to
soften and wind it down.

00:17:07.040 --> 00:17:09.480
Wherever you are,
maybe close the eyelids,

00:17:09.480 --> 00:17:10.840
take a deep breath in.

00:17:10.840 --> 00:17:15.094
Feel your breath
expand the rib cage.

00:17:16.520 --> 00:17:21.178
And then feel
everything soften on the exhale.

00:17:23.200 --> 00:17:25.360
Lovely, if you're
in Child's Pose,

00:17:25.360 --> 00:17:28.800
slowly carve a line
with the nose forward,

00:17:28.800 --> 00:17:31.000
slide your heart forward,
come all the way up,

00:17:31.000 --> 00:17:33.280
and let's swing
the legs to one side.

00:17:33.280 --> 00:17:35.400
Come to lie on our backs.

00:17:35.400 --> 00:17:38.840
So now we're all together,
bend your knees.

00:17:38.840 --> 00:17:41.240
Bring the soles of
the feet to your mat,

00:17:41.240 --> 00:17:43.240
and now walk your feet as wide

00:17:43.240 --> 00:17:45.640
as the mat and allow
the knees to fall in.

00:17:45.640 --> 00:17:48.920
So you're not holding
or gripping in the legs.

00:17:48.920 --> 00:17:50.960
Bring the hands to the belly,

00:17:50.960 --> 00:17:53.080
and again,
find that expansive breath,

00:17:53.080 --> 00:17:56.200
maybe closing the eyelids,
take a deep inhale,

00:17:56.200 --> 00:18:01.195
feel the rise
of that inhalation.

00:18:02.840 --> 00:18:06.339
And the fall with the exhale.

00:18:08.040 --> 00:18:11.244
You can start
to relax your body.

00:18:12.800 --> 00:18:16.056
And again, 
using this opportunity

00:18:17.336 --> 00:18:21.310
to notice what it feels like to

00:18:21.310 --> 00:18:24.928
slip into the 
role of the observer here.

00:18:26.160 --> 00:18:30.100
One of the most 
profound things about

00:18:31.554 --> 00:18:35.040
this branch of the yoga
practice is really getting

00:18:35.040 --> 00:18:39.180
that opportunity to not do

00:18:39.180 --> 00:18:44.678
the poses and check 
the box but to really listen

00:18:44.678 --> 00:18:46.787
and notice

00:18:47.939 --> 00:18:51.489
and then respond accordingly.

00:18:53.120 --> 00:18:56.162
A beautiful dance that

00:18:57.470 --> 00:19:02.920
slowly ushers us into alignment,

00:19:02.920 --> 00:19:05.511
into flow.

00:19:08.560 --> 00:19:11.840
If you've lost track
of your deep breathing,

00:19:11.840 --> 00:19:14.960
trust me,
you're not the only one.

00:19:14.960 --> 00:19:17.677
So let's return to it now.

00:19:19.440 --> 00:19:22.480
Sending the
inhale down to the belly,

00:19:22.480 --> 00:19:26.908
feeling that
expansion as you breathe in.

00:19:29.360 --> 00:19:33.040
And feeling that surrender,
that softness,

00:19:33.040 --> 00:19:38.495
that gentle cascading
downward with the exhale.

00:19:41.520 --> 00:19:43.513
Relax your jaw.

00:19:44.920 --> 00:19:47.715
Release any
gripping in your toes.

00:19:51.206 --> 00:19:55.480
And then just notice your
heartbeat here, your energy,

00:19:55.480 --> 00:20:00.200
if you feel a vibration
or if you feel a calm.

00:20:00.200 --> 00:20:01.800
There's no right or wrong here.

00:20:01.800 --> 00:20:03.120
The best thing you can do is

00:20:03.120 --> 00:20:07.380
just be honest about
what you're noticing.

00:20:09.290 --> 00:20:11.680
And we can continue to show up

00:20:11.680 --> 00:20:14.688
with that and move
with that together.

00:20:16.400 --> 00:20:18.240
Love it so much.

00:20:18.240 --> 00:20:20.000
Hug the knees into the chest.

00:20:20.000 --> 00:20:23.640
Take a gentle twist to one side.

00:20:23.640 --> 00:20:25.880
Any side.

00:20:25.880 --> 00:20:27.520
Breathe and then the other,

00:20:27.520 --> 00:20:30.514
just a little
release for the back.

00:20:35.760 --> 00:20:38.880
And then slowly
bring it back to center.

00:20:38.880 --> 00:20:40.000
And then give
you a little option,

00:20:40.000 --> 00:20:41.560
you can come to Cobbler's Pose,

00:20:41.560 --> 00:20:45.720
knees wide,
Reclined Cobbler's Pose,

00:20:45.720 --> 00:20:47.080
Supta Baddha Konasana,

00:20:47.080 --> 00:20:49.760
or we can extend
the legs out long.

00:20:49.760 --> 00:20:53.457
Thank you, Benji, thank you.

00:20:53.457 --> 00:20:54.960
And then reach the arms up,

00:20:54.960 --> 00:20:57.320
place your right hand
gently on the ground,

00:20:57.320 --> 00:21:00.280
and then your left
for our final posture,

00:21:00.280 --> 00:21:02.700
take a deep breath in.

00:21:04.000 --> 00:21:06.701
And a long breath out.

00:21:09.240 --> 00:21:10.760
Slowly bring the palms together,

00:21:10.760 --> 00:21:13.288
take a deep breath in.

00:21:15.600 --> 00:21:16.713
Beautiful,

00:21:16.713 --> 00:21:22.120
and a long breath out 
to close this practice.

00:21:22.120 --> 00:21:27.380
Seal it with a kiss.

00:21:29.280 --> 00:21:30.600
Great work, everyone.

00:21:30.600 --> 00:21:32.480
I'll see you tomorrow.

00:21:32.480 --> 00:21:34.241
Namaste.

00:21:35.162 --> 00:21:40.015
(upbeat rhythmic music)