WEBVTT

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- Hello, my precious friends.

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Welcome back to Flow,
your 30 Day Yoga Journey.

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It's Day 22, Truth.

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Let's get started.

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(light rhythmic music)

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Alright, come on 
down to the ground,

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sit up nice and tall.

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And we're gonna take the left

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palm face up and place the
right palm on top of it and

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then allow your palms
to rest gently in your lap.

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Don't let me rush you here,

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take your time
getting settled in.

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Just start to notice
where you're at today.

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How's your energy?

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Start to lengthen through the

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crown of the head
bringing that attention,

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your awareness to your spine.

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Maybe close your eyes if you
haven't already or soften your

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gaze and just take a moment

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to listen, to scan,

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to acknowledge

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who you are 
and where you are today.

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Ah, the beauty of
regular yoga practice.

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Self-inquiry.

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Once again, 
the invitation to bring

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your curiosity.

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And I'm here 
to cheerlead you

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in honoring your truth.

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Start to gently
deepen your breath.

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Relaxing the shoulders down.

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And finding that
gentle lift in your heart.

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Slowing everything down here.

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I know it can be challenging.

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Slowly bat the eyelashes open.

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Let's come
forward onto all fours.

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Really spread
the fingertips wide.

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Hi, Benji.

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Drop the belly
whenever you're ready,

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inhale, let's start moving.

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Drop the belly,
open the chest, Cow Pose.

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Exhale, round through.

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Now I'm gonna let you
move at your pace today,

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listening to the
sound of your breath here.

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So find that textured breath,

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(chuckles) that audible breath.

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Maybe keep a soft gaze
or close your eyes here.

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I'll move alongside you.

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Really listening
to the body here.

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And on your next inhale,

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bring it back
to Tabletop Position.

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Curl the toes and walk the hands
all the way back to your squat.

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Maybe you start to notice the

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heels coming a little
bit closer to the ground.

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Maybe you start to bring
some of the lessons of our other

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practices into these
moments of repetition.

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Allowing the breath to really

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influence your
experience here in the shape.

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Just play.

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And then we'll walk the
hands all the way out to Plank,

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strong and steady.

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Finding that Sukha,
that ease, wherever we can,

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marrying it with the stability
that we find when we focus on

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the Dunda from
the crown to the tail.

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Abs start to wake
up a little bit here,

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activating the
center of the body,

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the energetic center.

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Maybe we find a gentle movement,

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a sawing forward and back.

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And when you're ready,
we'll take the hips up high and

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send them back for
Downward Facing Dog.

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Inhale in deeply.

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Exhale out through the
mouth and stick your tongue out.

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Again, inhale in
deeply through the nose.

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This is a Lion's Breath,
tongue out.

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Nice.

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Slowly walk the feet towards
the front edge of your mat.

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We'll meet in a Forward
Fold standing at the top.

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Part of the home yoga practice
definitely is being honest

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(chuckles) about who
you're sharing your space with.

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No need to have somebody
else's idea of sanctuary here.

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It doesn't need to be quiet.

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It doesn't need to
be perfectly set up.

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All you have to do is show up.

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Drop into the breath here.

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Shake out the head
a little yes, a little no.

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And then when you're ready,
bend those knees,

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tuck the chin into the chest,
really find that articulation

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through the spine as we
slowly roll up to Mountain.

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Maybe the fingertips
trace the fronts of the legs.

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Heart lifts, of course.

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And when you get there,
just take a moment to close

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your eyes or soften your gaze
and just embody this posture,

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Tadasana,
whatever that means to you.

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Focusing on the how.

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Finding that upward current of
energy through the front body.

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That downward current of
energy through the back body.

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On your next inhale,
bat the eyelashes open.

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Reach for the sky.

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Exhale, diving in.

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Wiggle the fingertips,
Forward Fold.

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Inhale, halfway lift,
your version.

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Find length.

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Exhale, follow the
breath back down into the fold.

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Good. Root to rise here,

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ground through all
four corners of the feet.

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Inhale, reach for the sky.

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Exhale, hands
slowly down to our sides.

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From here, send the
fingertips forward.

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Reach palms face down.

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Then plug the
shoulders back in space.

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So you're lifting the heart.

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You're drawing the
shoulder blades together.

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Then take the
fingertips down like so.

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Little zombie arms.

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And then right thumb's gonna

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come to the
center of your left palm.

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And slowly we're gonna press
into that right thumb feeling

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that stretch
through the forearm here.

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Like so.

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And we'll flip it.

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Take the right hand to
the tips of the fingers.

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Press the palm forward.

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Try to keep
those shoulders back.

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And then switch.

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Zombie arms.

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Left thumb to the
center of the right palm.

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And we're looking
for a nice stretch here.

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And then flip the right palm up.

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Left hand to the fingertips.

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And then release.

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Fingertips go down to come up,

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inhale, reach for the sky.

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Exhale, float it down.

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Inhale, halfway lift,
your version.

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Exhale, soften and fold.

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Root to rise.
Bend the knees.

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Inhale, reach for the sky.

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Exhale, Mountain Pose.

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Shift your weight
to your left foot.

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Imagine that marionette string
lifting your right knee up.

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We're gonna keep the hands
at our sides or maybe it feels

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more stable to bring the
palms together in prayer.

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You can also bring fingertips
to a piece of furniture or a wall.

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And in this
Standing One-Legged Tadasana,

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we're gonna rotate
the right ankle one way.

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Keep the shoulders relaxed.

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And then opposite direction.

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Hold onto your focus.

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Calm your breath.

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Nice, then from here,
kick the right heel back.

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Again, feel free to use
some support if you need to.

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Quad stretch.
Nice and easy.

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Famous last words.
"Nice and easy." (chuckles)

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But just a
quad stretch here.

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Pulling the right heel 
towards the glute.

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Paying attention to the spine,
to the pelvis.

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And then
switching to the other side.

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Take your time.

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First, moving into that
Standing One-Legged Tadasana.

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Finding rotation
in the ankle one way.

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Shoulders down.

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Heart lifts.

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Reverse it.

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Just notice how
this side is different.

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Quad stretch.

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Holding onto your focus.

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Calm in your breath.

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And release.

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Inhale, reach for the sky.

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Exhale, float it down.

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Inhale, halfway lift.

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Exhale to soften and bow.

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Bend the knees.

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Step one foot back,
then the other.

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Downward Facing Dog
hips up high and back.

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Breathe in.

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Breathe out.

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Breathe in.
Breathe out.

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I'm laughing 'cause 
of where Benji is and

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where I know I'm headed.
Okay, up and over the hurdle.

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Navel draws in and up.

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Try to really articulate
through the spine here.

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Nice and slow as you
shift forward into your Plank.

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Gaze straight down.

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Reach the heels back.

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Abs turned on.
Hug the low ribs.

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Inhale to look forward,
shift forward.

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Exhale, lower all
the way to your belly.

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Inhale to rise up.

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Cobra, your version.

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Exhale to soften and release.

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Press up to Plank or all fours.

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Inhale.

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Good, exhale, send it back.

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Stay here.
Downward Facing Dog.

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Deep breath in through the nose.

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Exhale,
Lion's Breath tongue out.

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Can take your gaze to
the third eye on the exhale.

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Let's give it a try.

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Inhale in deeply.

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Lion's Breath, tongue out.

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Nice, bend the knees,
inhale to look forward.

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Exhale to make
your way to the top.

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Feet together, really together.

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Uttanasana, Forward Fold.

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Root to rise here.

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Spread the fingertips,
bend the knees,

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ground through the
feet as you rise up.

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Reach for the sky.

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Exhale, Mountain Pose.

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Observe your breath.

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Beautiful.

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From here, we'll
bring the palms together.

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Shift the weight
to the left foot.

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Slowly lengthen through the

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crown of the head as you lift
your right knee all the way up,

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Standing One-Legged Tadasana.

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This time we're gonna grab the

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right ankle and bring it
into the inseam of the

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left inner thigh or
the left calf or the left ankle.

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Vrksasana, Tree Pose.

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Find external
rotation in the right hip.

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Press away from
your standing leg.

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Lift the sternum to the thumbs.

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Now there's nothing like a

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balancing posture and
especially a good ol' classic

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(chuckles) to help you
find your truth of the day.

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So if you're a dancing tree,
let it be so.

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If you're a swaying tree,
right on.

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Whatever it is today,
find your focus,

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calm your breath and

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use your breath to

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create the 
experience in the posture.

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If you want a little challenge,

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maybe we reach
the fingertips up.

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Even more of a challenge,

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maybe we send the gaze,

00:14:38.560 --> 00:14:41.833
our Drishti up towards the sky.

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And even more of a challenge,
maybe we close the eyes.

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Slowly bring the palms together.

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Let them come back down to your
heart space and we'll switch.

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Second side.

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Shift your weight
to the right foot.

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Slowly lift the left knee up.

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Find center.

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Take the left foot to the

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right inner thigh or
right inner calf or ankle.

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Use your right leg
to meet your left foot.

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We're not just
pressing the left foot in,

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but we're finding that Dunda,

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that line, the Sushumna,
the midline here.

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Focus on your breath.

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Palms come together.

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They fall back down
to your heart space.

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And we can release.
Let it go.

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Last time,
inhale, reach for the sky.

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Exhale, Forward Fold.

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Inhale, halfway lift.

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Follow your breath.

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Exhale, all the way down.

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Walk the feet as
wide as your mat.

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Turn the toes out and
slowly bend the knees,

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drop your center.

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Come into a squat.

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Bring the palms together.

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Press the elbows into the legs.

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Squeeze the legs to the elbows

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and try to find
length in the crown.

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Breathe deep
in your belly here.

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Slow exhale.

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One more time.

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Big belly breath.

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Slow exhale.

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Lovely. From here, 
keep the feet active.

00:16:45.360 --> 00:16:47.680
We're gonna slowly
bring the fingertips behind.

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Come right into a Half Boat.

00:16:52.520 --> 00:16:54.320
Shins lifting towards the sky.

00:16:54.320 --> 00:16:56.240
You can capture the
backs of the legs here.

00:16:56.240 --> 00:16:57.000
Breathe.

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Work to get this
lift through the heart.

00:16:59.040 --> 00:17:00.920
So if you're collapsed here,

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instead of
focusing on the legs,

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start by finding
this slow lift, lift,

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lift, lift in the torso.

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And then in time,
we might release the fingertips.

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And in time,
we might straighten the legs.

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Breathe.

00:17:14.480 --> 00:17:16.320
Breathe, breathe, breathe.

00:17:16.320 --> 00:17:19.240
Soften the skin of the face.

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Squeeze the legs together.

00:17:21.840 --> 00:17:27.360
And then slowly release
everything to the earth.

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Relax the
shoulders into the mat.

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I'm working with Benji here.

00:17:35.400 --> 00:17:38.480
And then hug the
right knee into the chest.

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Inhale.

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Exhale, take it
over into a twist.

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Nice supine twist.

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Right shoulder really actively
reaches towards the earth here.

00:17:50.760 --> 00:17:54.120
And nice wide
lateral breaths here.

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Filling all four 
sides of the torso

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as you breathe in.

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And as you exhale, it softens.

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Lovely. Bring it back to center.

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Hug the left knee 
into the chest.

00:18:14.720 --> 00:18:16.360
And guide it over to the right,

00:18:16.360 --> 00:18:19.880
actively reaching that
left shoulder down this time.

00:18:19.880 --> 00:18:22.440
And again, find the expansion

00:18:22.440 --> 00:18:26.461
into all four sides of
the torso as you breathe in.

00:18:28.400 --> 00:18:31.841
Then soften as you breathe out.

00:18:36.120 --> 00:18:38.280
Slowly bring it back to center.

00:18:38.280 --> 00:18:40.926
Extend the legs out long.

00:18:42.360 --> 00:18:45.130
Take a deep breath in.

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And exhale,
Lion's Breath, tongue out.

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In case you missed it,

00:18:54.120 --> 00:18:57.620
we're gonna do one
more deep breath in.

00:18:58.960 --> 00:19:00.721
Don't think.

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Ah, and my body just
reacts to that breath.

00:19:10.480 --> 00:19:14.235
Notice if yours did too,

00:19:14.235 --> 00:19:16.690
if yours does too.

00:19:18.560 --> 00:19:20.120
Thank you with all my heart and

00:19:20.120 --> 00:19:24.960
soul for showing up
today for yourself.

00:19:24.960 --> 00:19:28.522
And for sharing your valuable
time and energy with me.

00:19:30.080 --> 00:19:32.560
Let's bring the palms together.

00:19:32.560 --> 00:19:36.505
Thumbs to third eye and take
one final breath in together.

00:19:38.080 --> 00:19:41.505
And out together to
close this practice.

00:19:43.040 --> 00:19:44.600
You're amazing.

00:19:44.600 --> 00:19:45.760
You're amazing.
You're amazing.

00:19:45.760 --> 00:19:47.280
I'll see you tomorrow.

00:19:47.280 --> 00:19:48.966
Namaste.

00:19:50.031 --> 00:19:54.862
(upbeat rhythmic music)