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 21, Curious.

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Let's get started.

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(light rhythmic music)

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Alright, my darling friends,

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we're gonna begin lying
down on our backs today.

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So come on down to the ground,
center yourself on the mat

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and right away keep
the hips centered.

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You're gonna walk your feet,

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your heels towards the
bottom left corner of your mat.

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Then we'll reach the arms up

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and overhead and you're gonna
just kind of shimmy your head

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and shoulders towards the
top left corner of your mat.

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Grab your right wrist
with your left hand

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and boom,

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we're in a little 
side body stretch

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on our backs to begin.

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To accentuate this stretch,

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this crescent moon,

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there's an option to cross the
right ankle over the left here.

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Just an option.

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And now let's start to
gently deepen the breath.

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Big, nice full

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breaths here,

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in and out.

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And then slowly release,

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come back to center and we'll

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just take the same
thing to the other side.

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So you walk the heels
to the bottom right corner.

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Reach the arms up, shimmy
the head and shoulders over.

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Feel this nice stretch
through the left side body now.

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Grab your left wrist.

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And if you want you can cross
the left ankle over the right.

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Big full, slow
deep breaths here.

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Landing in your practice

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with the invitation 
to stay curious.

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The yoga practice,

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the regular yoga practice

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is such a wonderful opportunity

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to stay in this
practice of being curious.

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When we get to 
do this on the mat

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more regularly it becomes

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something that we do
off the mat with more ease.

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With less thought,
just naturally curious about

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ourselves and
understanding others.

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Okay, slowly walk
it back to center.

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Tuck the chin into the chest.

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And slow and steady bend
just your right knee all the way.

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Inhale in deeply here.

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Exhale, relax your shoulders
underneath your heart space.

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And slowly bend your left knee.

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Inhale in again.

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This time exhale, walk your
hands underneath your hips.

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Open up through the chest.

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Good. Then bend your right
knee to Tabletop Position,

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shin parallel to the sky.

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And then bend your left
knee to Tabletop Position,

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shin parallel to the sky.

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Now activate your abs and

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try to keep your
shoulders relaxed here.

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Chin tucked.

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Good, now bring the knees
together, really together.

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Slow and steady you're gonna
slide your toes all the way

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out towards the
front lip of your mat.

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And then bring it back in.

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Inhale, exhale to extend.

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Inhale, knees bent.

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Exhale to extend.

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If you want to release
the hands underneath the hips,

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just to make it a
little more challenging,

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you can do that but want to
protect the low back here so

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I recommend keeping at least
the thumbs underneath the hips.

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One more time.

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And then slowly bring the hands
to the backs of the thighs.

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Let's massage up and down
the length of the spine here.

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Rocking forward 
all the way to all fours

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whenever you're ready.

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Center yourself on the mat here
and then drop your elbows down.

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Walk the knees back.

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Puppy Pose, Anahatasan.

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Opening up
through the shoulders.

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Peeling the hip
creases up actively.

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Staying curious
about those low abs.

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Can we inhale in,

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feel the expansion in
all four sides of the torso?

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Can we use that exhale to find

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a gentle lift up of
the low abdominals?

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Nice. Carve a line
with the nose as if

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you're pushing a
little ball of yarn forward.

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Stay integrated in the neck as

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you slowly slide
through to your belly.

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Lift up for Sphinx Pose.

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Press into the pubic bone.
Press into the tops of the feet.

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Now from here,
tuck the chin so you can really

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broaden through
the back of the neck.

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Breathe in.

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Breathe out.

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Breathe in.
Press into the elbows.

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Breathe out.

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Now interlace the fingertips,

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keep the elbows where they are,
right underneath the shoulders.

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Breathe in.

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Exhale, hug the low ribs in,

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navel draws up,
we lift the hips up high

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and the gaze 
goes straight down.

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Forearm Plank, breathe.

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Inhale in deeply.

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Exhale to stay.

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Good, stay here.

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Inhale in deeply.

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Exhale to lower the knees,
walk the hands all the way back.

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Come into your squat.

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Inhale to find
length in the spine here.

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Exhale to walk all
the way out to Plank.

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Inhale in, full breath.

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Exhale, Downward Facing Dog.

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Nice.

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Take a couple breaths here.

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Stay curious.

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How's the neck doing?

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How are the hamstrings?

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The hips? Your heart?

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Continue to breathe deep.

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On your next inhale,

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slide the right foot all
the way up to a nice low lunge.

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Lower the back knee,
front knee over front ankle.

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Loop the shoulders forward,

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up and back and try to get

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light in the
fingertips here if you can.

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Let your heart shine forward.

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Inhale in.
Listen carefully.

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You're gonna bring the
right hand over to the left.

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Then we're gonna 
take the left toes

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and bring them behind us.

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Slowly shifting our fingertips

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and walking them
all the way back,

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preparing for a
Gate Pose variation.

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So I'm walking my hands
all the way to the back.

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I'm gonna turn my right toes in.

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Left hip is stacked
over the left knee.

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Then I'm gonna slowly pull my
bow and arrow across the chest.

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Reach it all the
way up towards the sky.

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Right fingertips,
reach, reach, reach.

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Nice, then draw a
rainbow all the way up.

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And towards the back
edge of your mat here,

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pull the right hip crease back.

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Breathe.

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Feel this beautiful line of

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energy from the outer edge
of your right foot all the way

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through the fingertips
and the crown of the head.

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Think about engaging
your right inner thigh here.

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Nice, inhale in from center.

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Exhale, navel draws back.

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We bend the front knee.

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We slowly guide it all the
way back to our nice low lunge.

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Maybe you inhale,
lift the back knee.

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Look forward.

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Exhale, plant the palms,
step into Plank.

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Inhale in here.

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Exhale to slowly
lower to the belly.

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Inhale for Cobra, long neck.

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Exhale to soften and release.

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Inhale to press up
to Plank or all fours.

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Exhale, Downward Facing Dog.

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Find something new here.

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Whatever that means to you.

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When you're ready,
we'll slide the left foot

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all the way up to
the top of the mat.

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Breathe in.

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Lower the right knee.

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Breathe out.

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Get light on the fingertips.

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Connect to your core.

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Then invite the left
hand over to the right,

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slow and steady,
with connection to center.

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So navel draws in.

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I'm gonna lift my right toes,

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send them behind me,
shift the hips.

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Use the fingertips to
walk it all the way back.

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Left toes turn in.

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Right hand comes down.

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Take a second to get set up and
then pull that bow and arrow.

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Left arm traces a
line across the chest,

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all the way up to the sky
so the shoulders are stacked.

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Again, left toes are turned in.

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Engage your left inner thigh.

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And then maybe we
take it all the way up,

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feeling that
beautiful line of energy

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from the outer
edge of your left foot,

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all the way through
the left fingertips.

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Crown of the head extended.

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Inhale in here,
full expression of the pose.

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And then exhale, navel draws in.

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We bend the front knee and

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we slowly guide it
back to our lunge.

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When you get there,
maybe that back knee lifts.

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As we inhale, look forward.

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Exhale, plant the palms,
step it back to Plank.

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Inhale to look forward,
shift forward.

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

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Move with your breath.

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Meeting spot,
Downward Facing Dog.

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And find something
new once again.

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Paying attention to the
sensations of your body,

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physical body,
but also to your heart space.

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Remembering it's
all connected here.

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Then once again, we'll step
the right foot all the way up.

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Take your time.

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Right hand comes around,
left knee to the mat.

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Slowly swing the left heel to
the right side of your mat as

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you walk the
hands towards the back.

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Turn the right toes in.

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Reaching it all
the way behind you.

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Our Gate Pose variation.

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Reaching the outer edge of
that right foot to the earth.

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Inhale in.

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Exhale, sweeping
it all the way back.

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Now adding a
Crescent Lunge here.

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Walk the left knee back

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just a bit to deepen
the stretch and inhale,

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sweep the arms all the way up.

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Lift your heart,
lift your chest and exhale,

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cascade it all
the way back down.

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Take a counter stretch here.
Straighten the right leg.

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Flex your right
toes towards your face.

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And then slowly
come back to your lunge.

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Lift the back knee.

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Inhale, look forward.

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Get light on the
fingertips best you can.

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And exhale, plant the palms,
step it back, Plank.

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Inhale in here.

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Exhale to the
belly or Chaturanga.

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Inhale for Cobra or Up Dog.

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Exhale to release.

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Inhale, press it up
to all fours or Plank.

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And then send it
back as you breathe out,

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Downward Facing Dog.

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Find something new.

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Maybe it's shortening your dog

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or walking it out
to be a longer stance.

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As you're ready, slide
the left toes all the way up.

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Left hand comes around
to meet the right knee.

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Lower the back knee,

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swinging the right heel to the

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left side of the mat as we
walk the hands all the way back.

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Dial the left toes in.

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Press into the outer
edge of your left foot.

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And we reach the left
fingertips all the way up,

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lengthening through
the crown of the head.

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Starting to be some stormy

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weather outside
here where I am at.

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So beautiful.

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Inhale in.

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Exhale from center.

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Slowly guide it all the
way to the front of your mat.

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Follow your breath here.

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Walk the right knee back.

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Inhale, Crescent Lunge.

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Big breath, big stretch.

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Sweep the arms all the way up.

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Exhale all the way down.

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Pull the left hip crease back.

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Inhale, flex the left toes.

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So active in that left foot.

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And then slowly bring
it back to your lunge.

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Breathe out.

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Lift the back knee.

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Step the left toes back.

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Big breath for Plank Pose here.

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Listen.

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Exhale, Downward Facing Dog.

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From here, 
press into your left palm.

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Bring your right
hand to your heart space.

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Just try, see what happens.

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Then send the right hand 
down to the earth.

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Reset and bring your left
hand to your heart space.

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Again, left hand down.

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Find that
connection to the midline.

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And then switch.

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Trying to keep the hips stable.

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And then release.
Beautiful.

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Slowly lower the knees
to the mat, Child's Pose.

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You can take the knees wide
or together, your choice.

00:14:35.720 --> 00:14:37.360
If Child's Pose is not for you,

00:14:37.360 --> 00:14:40.160
go ahead and flip on to your
back right now and we'll meet

00:14:40.160 --> 00:14:43.903
you there with the
knees hugging into the chest.

00:14:49.080 --> 00:14:51.466
Inhale in deeply.

00:14:52.460 --> 00:14:55.772
Exhale completely.

00:14:57.480 --> 00:15:01.160
Now there's an invitation
here to finish a sentence,

00:15:01.160 --> 00:15:02.960
a little affirmation.

00:15:02.960 --> 00:15:05.680
Try not to think too hard.

00:15:05.680 --> 00:15:07.817
Just see what comes up.

00:15:08.960 --> 00:15:13.520
You are invited to
finish the sentence,

00:15:13.520 --> 00:15:16.321
I choose…

00:15:18.280 --> 00:15:21.114
I choose…

00:15:24.640 --> 00:15:26.760
Try not to think too hard.

00:15:26.760 --> 00:15:28.120
Just notice what comes up.

00:15:28.120 --> 00:15:30.299
I choose…

00:15:33.600 --> 00:15:35.400
Curious. Very curious.

00:15:35.400 --> 00:15:38.160
If you're in Child's Pose,
let's come up,

00:15:38.160 --> 00:15:40.800
swing our legs to one
side and join our friends,

00:15:40.800 --> 00:15:42.640
anyone who might
be on their backs,

00:15:42.640 --> 00:15:44.420
giving themselves a hug.

00:15:45.720 --> 00:15:47.660
I choose…

00:15:53.601 --> 00:15:58.080
Preparing for Bridge Pose,
Setu Bandhasana.

00:15:58.080 --> 00:16:01.518
Slowly release the
feet to the ground.

00:16:02.880 --> 00:16:04.240
It's so cool, you guys.

00:16:04.240 --> 00:16:08.299
There's a Texas
thunderstorm a-brewing outside.

00:16:09.480 --> 00:16:12.240
Snuggle the shoulder
blades under the heart space,

00:16:12.240 --> 00:16:13.920
plant the palms into the earth,

00:16:13.920 --> 00:16:16.440
ground through all
four corners of the feet.

00:16:16.440 --> 00:16:18.560
And I really invite you to take

00:16:18.560 --> 00:16:23.520
this one really slow and
maybe even close your eyes.

00:16:23.520 --> 00:16:25.840
Starting almost meticulously

00:16:25.840 --> 00:16:29.720
with the tailbone
lifting up through the sternum,

00:16:29.720 --> 00:16:33.240
not the sternum,
sorry, the sacrum. (laughs)

00:16:33.240 --> 00:16:37.240
One vertebra at a time,

00:16:37.240 --> 00:16:40.261
really feeling it out

00:16:41.414 --> 00:16:44.760
until we get to the sternum.

00:16:44.760 --> 00:16:48.280
Lift the chest, lift the chin.

00:16:48.280 --> 00:16:51.440
And then slowly
cascading it down.

00:16:51.440 --> 00:16:54.702
Softening
through the collarbone.

00:16:56.560 --> 00:17:00.925
One vertebra at a time,
slowly releasing.

00:17:02.440 --> 00:17:05.866
And again, try to keep it slow.

00:17:09.480 --> 00:17:13.120
Finding that
articulation in the spine,

00:17:13.120 --> 00:17:15.492
really staying curious

00:17:17.455 --> 00:17:19.978
and disciplined

00:17:25.880 --> 00:17:30.559
about the articulation of
the spine in this series.

00:17:32.240 --> 00:17:34.590
Do one more round.

00:17:40.290 --> 00:17:45.120
And the next
time your hips land,

00:17:45.120 --> 00:17:46.320
we're gonna end with something

00:17:46.320 --> 00:17:49.160
a little silly but
just give it a try.

00:17:49.160 --> 00:17:52.200
We're gonna lift the feet,
reach the arms up,

00:17:52.200 --> 00:17:54.640
kick the legs up and you're
just gonna give it a shake.

00:17:54.640 --> 00:17:56.240
Some of you have
done this with me before.

00:17:56.240 --> 00:18:00.400
We're just gonna shake here
and breathe for 20 seconds.

00:18:00.400 --> 00:18:01.400
Shake, shake, shake.

00:18:01.400 --> 00:18:05.080
Please, please give it a try.

00:18:05.080 --> 00:18:09.249
Shake, don't think,
relax, inner smile, welcome.

00:18:11.000 --> 00:18:12.880
Getting things moving,

00:18:12.880 --> 00:18:13.840
letting things go,

00:18:13.840 --> 00:18:17.973
making space
for new experiences.

00:18:19.520 --> 00:18:22.530
It pays to stay curious

00:18:22.530 --> 00:18:25.497
and alive, present.

00:18:26.920 --> 00:18:29.280
You're here for five.

00:18:29.280 --> 00:18:31.120
Shake, four,

00:18:31.120 --> 00:18:32.400
three,

00:18:32.400 --> 00:18:34.010
two,
shake, shake, shake, shake.

00:18:34.010 --> 00:18:36.440
And one, release everything.

00:18:36.440 --> 00:18:38.560
Extend the legs out long.

00:18:38.560 --> 00:18:41.320
Relax your arms
gently at your side.

00:18:41.320 --> 00:18:43.600
Tuck the chin just slightly.

00:18:43.600 --> 00:18:46.560
Inhale lots of love in.

00:18:46.560 --> 00:18:49.612
Exhale to let everything go.

00:18:53.400 --> 00:18:56.655
Oh, to be alive today.

00:18:59.840 --> 00:19:00.760
Close your eyes.

00:19:00.760 --> 00:19:03.635
Just take a moment to notice.

00:19:06.720 --> 00:19:09.657
A flash of surrender.

00:19:17.240 --> 00:19:20.140
And then consider the how

00:19:21.684 --> 00:19:23.040
when we're curious,

00:19:23.040 --> 00:19:28.240
always kind of
investigating how we're moving.

00:19:29.600 --> 00:19:30.720
So consider the how as you

00:19:30.720 --> 00:19:34.696
bring your 
left hand to your heart

00:19:34.696 --> 00:19:37.503
and your
right hand to your belly.

00:19:39.600 --> 00:19:43.627
Breathe in, breathe out.

00:19:46.680 --> 00:19:51.054
Breathe in, breathe out.

00:19:52.760 --> 00:19:53.760
On your next breath,

00:19:53.760 --> 00:19:55.880
bring the palms
slowly together,

00:19:55.880 --> 00:19:56.840
thumbs to third eye,

00:19:56.840 --> 00:19:59.677
and we'll take a
final breath in together.

00:20:01.200 --> 00:20:02.560
Great work, everyone.

00:20:02.560 --> 00:20:05.319
Exhale out together.

00:20:06.720 --> 00:20:08.960
See you tomorrow.

00:20:08.960 --> 00:20:10.961
Namaste.

00:20:11.901 --> 00:20:16.704
(upbeat rhythmic music)