WEBVTT

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- Hello, my darling friends.

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Welcome back to Flow,
your 30 Day Yoga Journey.

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It's Day 23, Root.

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Let's get started.

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You ready to get started?

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Okay, let's go.

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(light rhythmic music)

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Alrighty, let's begin
in a comfortable seat.

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Come on down to the ground.

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Let's drop right in today,
pulling the shoulders back,

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softening your gaze
or closing your eyes,

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allowing the sound of
my voice to guide you.

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Thank you so much for
continuing to show up here.

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Find length through 
the crown of the head

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and draw your 
attention all the way

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down to the base of the spine.

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Just allowing your attention,

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your awareness to reside there,

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base of the spine.

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The area of the body

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that coincides 
with the root chakra.

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You might start
to draw some energy,

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little awareness up
from the pelvic floor

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and allow that
awareness of energy to just

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gently lift all the way
up from the pelvic floor,

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traveling all the way
up through the spine.

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Nothing really different
from what we've been doing,

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lengthening through
the crown of the head,

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just a
different point of entry,

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a different flavor,
a different rasa.

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Take a deep breath in.

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And a long breath out.

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And then your next inhale,
can bat the eyelashes open.

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Benji's up and exhale,
come forward onto all fours.

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Knees are gonna go wide here,

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hips are gonna go back,
Extended Child's Pose.

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Reach the fingertips forward.

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Active arms here today,

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you might even lift the palms,

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tent the palms.
And when we say that,

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we just imagine a tent pole
in the middle of the palm here,

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pressing into the fingertips.

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And again, awareness to

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the root,

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maybe here, the pelvic floor,
the tailbone, the coccyx,

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reaching back,
activating the low abs,

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hip creases, pulling back.

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So you have an
active pose here, breathe.

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Inhale in again.

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Exhale, soften it.

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Allow the heart to melt,
the hands to relax,

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the arms to relax.

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We come into what 
I like to call lovingly,

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our own private
little love cave.

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And in this shape,
you can close your eyes

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and deepen the
connection with your breath.

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Give thanks for 
this moment for your body

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and for the
opportunity to connect or

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reconnect with
what matters most.

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That's definitely in alignment
with root chakra for me.

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So take one more
deep breath in here,

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your own private
little love cave.

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Feel the skin in the
back stretch as you inhale.

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And then as you exhale,

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we'll slowly
come up to all fours.

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Walk the knees
underneath the hips,

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spread the fingertips wide,

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press into the
tops of the feet.

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Here we go. 
Inhale, drop the belly,

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open the chest, look forward.

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Exhale, round the spine, 
chin to chest.

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Keep the awareness on
the base of the spine today.

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So can we initiate this movement

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from the tailbone each time?

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Inhale, opening
through the front body.

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Exhale, start at the tailbone.

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And we open through
the back body, Cat Pose.

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Again, notice if you're just
going through the motions here.

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It happens.

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And as your friend,
as your humble guide,

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see if you can slow it down

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and initiate this movement
today from the tailbone.

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Just notice if
that changes anything.

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Quality of movement.

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Lovely, lovely.

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Bring it back to
Tabletop Position.

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Then we'll curl the toes under

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and walk the hands all the
way back coming into our squat.

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Heels lifted or lowered,
totally up to you.

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Fingertips on a block
or two or on the mat.

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Maybe if it feels alright in

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your body to come
into Anjuli Mudra,

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prayer position here.

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Don't push it though.

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And then together we'll
walk the hands out all the way.

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Come to Plank Posture.

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You got this.

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Reach the heels back.

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Reach the sits bones 
towards the heels.

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Crown of the head forward.

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Breathe, inhale in.

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

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Take three deep breaths in here.

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If you want to bring
back the Lion's Breath,

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maybe you need a
cleansing breath today.

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I say green light.

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I say go for it.

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Find what feels good.

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

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inhale to look
forward and exhale.

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Make your way to the top.

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Feet hip width apart.

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To start, toes pointing forward.

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Let the weight of
the head hang over.

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Find some soft,
easy movement here.

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Fingertips to the
left or to the right.

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Maybe you clasp
opposite elbows and sway.

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Continue to gently
deepen your breath.

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Then bend those
knees generously.

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Slow and steady,
roll up to stand.

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Now never was
there a better day

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to refocus that connection

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of the feet to the earth.

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As you rise up,
draw energy up from the feet.

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You can do so by actively

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imagining you're
turning your feet out.

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They're not gonna move,

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but energetically
we're turning them out.

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You can imagine tearing

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the yoga mat in half
right down the middle.

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So the legs get strong.

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We draw energy
up from the arches.

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We distribute the weight evenly

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through all four
corners of the feet.

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Relax the gripping of the toes.

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Kneecaps lift, quadriceps tone.

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And we find a balance in the

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pelvis that
feels centered for us.

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Lift up through the front body.

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Lift your chest.

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Ground through the back body.

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Imagine your
shoulder blades melting down.

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Beautiful.
Take a deep breath in here.

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Exhale to stay.

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Inhale, reach the
fingertips all the way up.

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Imagine you're holding a big

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beach ball up
and over your head.

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So take the palms wide,
thumbs back, pinkies forward.

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Shoulders are relaxed.

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Legs are still super active.

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Inhale in.
Exhale, you're gonna take that

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beach ball all the
way over to the left.

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Legs stay active.

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Breathe.

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Then hug the low ribs
in to come back to center.

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Inhale in again, grow taller.

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Exhale, take the beach
ball over to the right.

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Strong legs working to
create a full body experience here.

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So not just isolating for
that left side body stretch,

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but finding the support.

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And then bring
it back to center.

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Inhale, pull the
thumbs back, lift the chest.

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Maybe a tiny back bend here.

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Exhale, palms come together and
we'll slice it right down the

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middle to take it all
the way back into the fold.

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Bend the knees, hang here.

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Three breaths.

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Standing Forward Fold.

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After three cycles of breath,
walk the feet together,

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really together,
and then just give a little,

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tiny bit of space
between the heels.

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So first you zip them together

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and then just a little
space between the heels.

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Bend the knees generously.

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Sweep the fingertips forward,
send the hips back,

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Utkatasan, Chair Pose.

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So go ahead and
send the fingertips

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forward instead of up.

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So you can really
counter that weight.

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Get it way back into the heels.

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Think about aiming to get
your knees over your ankles.

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It's okay if they don't come
close, but that's the aim.

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Breathe.

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Maybe get a little bit lower.

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You got this.

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And then release.
Forward Fold.

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Nice.

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Inhale, halfway lift here.

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Exhale to soften and fold.

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Fingertips come to the mat.

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We're gonna step
just the right foot back.

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Just the right foot.

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Lower the right
knee to the earth.

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And instead of
coming up into Crescent,

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we're gonna slowly roll up,
come into a kneeling lunge.

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Press into the
top of your back foot

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and make sure the spine is tall.

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So front knee
over front ankle here.

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Hands on the waistline.

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Good. Inhale in.

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Exhale.

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Curl your right toes under.

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And we're gonna lift that


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right knee just
a couple of inches.

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What?

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Draw energy up
from the pelvic floor.

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Draw the shoulders back.

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Inhale in.

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Exhale, Warrior I.

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Right heel comes down.

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Navel draws in and up.

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And we sweep 
the fingertips forward

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and all the way up and back.

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Virabhadrasana I.

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Now hopefully you can feel
the power of that back leg here.

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If not, turn the right toes
in more and take your right hand

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and slap your 
right inner thigh to engage it.

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Virabhadrasana I.

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Inhale in here.

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Exhale, lift the right heel,

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send the fingertips back,
airplane arms.

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Send your heart forward,

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long line from
the crown to the tail.

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Good. Inhale in again.

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Exhale, fingertips come to
the mat and we slide the

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right toes all the way back up
to Standing Forward Fold.

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Good, inhale in.

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Exhale, feet together.

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Maybe a little
space between the heels.

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Round two. Bend the knees,
send the hips back,

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swim the fingertips forward.

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Sweep the
fingertips forward or swim.

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Alright, now again,

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instead of trying to come into
the perfect Utkatasan shape,

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let's feel it out.

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Send the hips back.

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Send the fingertips
forward to counter that weight.

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That leaning back of the hips.

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Navel draws in and up.

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Keep the neck long.

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Stay with it.

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Feeling all of those
muscles join the conversation.

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Find that inner recruit,
that support system.

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It's there.

00:13:31.840 --> 00:13:33.360
Last bit.
Hug the low ribs in here.

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Feel your abs.

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Inhale in.

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Exhale, release.

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Forward Fold. Nice.

00:13:40.880 --> 00:13:43.440
Inhale, halfway lift.

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Exhale, soften and fold.

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Bend the knees,
fingertips come to the mat.

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Step the left foot back,
just the left foot,

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and then come
onto the left knee.

00:13:52.440 --> 00:13:55.440
Roll it up, chin to chest.

00:13:55.440 --> 00:13:56.920
Long spine.

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Come onto the top
of the back foot.

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Pull the right hip crease back.
Peek at me if you need to.

00:14:01.680 --> 00:14:03.960
Again, we're not coming 
into this Crescent today

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but rather finding 
this connection from

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the pelvic floor all the
way up to the crown of the head.

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Nice. Fingertips reach 
forward, up and back.

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Curl the back toes under.

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And when you're ready,
inhale in.

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Squeeze the inner
thighs to the midline,

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exhale, lift that left knee.

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Let it hover.
You got this.

00:14:25.000 --> 00:14:28.120
Front knee stays
over the front ankle.

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Lift up from the pelvic floor

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to feel the power
in that back leg.

00:14:32.920 --> 00:14:35.560
Yep, there it is.
(chuckles) Inhale in again.

00:14:35.560 --> 00:14:38.880
Exhale, pivot on the
back foot for Warrior I.

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Back toes turn in.

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Left inner thigh stays engaged.

00:14:42.800 --> 00:14:45.440
And you feel the root of this
posture really coming from

00:14:45.440 --> 00:14:47.320
that back leg here as you

00:14:47.320 --> 00:14:50.620
spiral the belly

00:14:50.620 --> 00:14:53.920
and the heart forward, 
Warrior I.

00:14:53.920 --> 00:14:56.360
Focus on the sensation here,
not the shape.

00:14:56.360 --> 00:14:57.600
When we do it the
other way around,

00:14:57.600 --> 00:14:59.080
we never really get to that

00:14:59.080 --> 00:15:02.560
place where we're feeling
the strength in these postures.

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It's more like crossing
your fingers. (chuckles)

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So here we are exploring.

00:15:09.080 --> 00:15:11.800
Pressing into the outer
edge of your left foot.

00:15:11.800 --> 00:15:14.000
Again, feel the
root of this posture

00:15:14.000 --> 00:15:18.200
in the back leg rising
all the way up to the crown.

00:15:18.200 --> 00:15:19.440
Inhale in.

00:15:19.440 --> 00:15:22.080
Exhale, lift the back heel.

00:15:22.080 --> 00:15:23.680
Slow and steady.

00:15:23.680 --> 00:15:25.720
Shift the heart forward,
crown of the head forward,

00:15:25.720 --> 00:15:27.240
fingertips back.

00:15:27.240 --> 00:15:28.080
Strong back leg.

00:15:28.080 --> 00:15:30.760
Draw the
shoulder blades together.

00:15:30.760 --> 00:15:32.920
Inhale in.

00:15:32.920 --> 00:15:34.760
Exhale, fingertips come back to

00:15:34.760 --> 00:15:39.320
the mat and we slowly slide
that left foot all the way up,

00:15:39.320 --> 00:15:41.180
Uttanasana.

00:15:42.769 --> 00:15:44.760
Relax the weight
of the head over.

00:15:44.760 --> 00:15:47.130
Inhale in deeply.

00:15:47.130 --> 00:15:49.739
Exhale completely.

00:15:52.200 --> 00:15:53.880
Bend the knees,
send the hips back,

00:15:53.880 --> 00:15:56.600
fingertips forward, Utkatasan.

00:15:56.600 --> 00:15:59.960
Take a deep breath in
here as you get nice and low.

00:15:59.960 --> 00:16:02.240
Then exhale,
straighten the legs,

00:16:02.240 --> 00:16:03.440
root to rise.

00:16:03.440 --> 00:16:05.440
Lift the arms up.

00:16:05.440 --> 00:16:08.640
And palms come together and
slide right back down to the

00:16:08.640 --> 00:16:12.500
heart space where we'll
take a deep breath in together.

00:16:13.600 --> 00:16:15.818
And out together.

00:16:17.160 --> 00:16:20.320
Fingertips go all the way down,
inhale, reach up.

00:16:20.320 --> 00:16:22.680
Hold that big beach
ball over your head.

00:16:22.680 --> 00:16:26.160
Then exhale,
take it over to the left.

00:16:26.160 --> 00:16:28.120
Inhale up through center.

00:16:28.120 --> 00:16:31.360
Exhale, take it to the right.

00:16:31.360 --> 00:16:33.200
Inhale up to center.

00:16:33.200 --> 00:16:35.000
Maybe a back bend.

00:16:35.000 --> 00:16:36.680
And exhale, palms come together

00:16:36.680 --> 00:16:40.080
and we slide it 
all the way down,

00:16:40.080 --> 00:16:42.200
Forward Fold.

00:16:42.200 --> 00:16:44.920
Alrighty, this time
fingertips come to the mat.

00:16:44.920 --> 00:16:47.600
We walk the feet wide.

00:16:47.600 --> 00:16:48.800
Turn the toes out.

00:16:48.800 --> 00:16:51.080
Maybe just off
the edges of your mat.

00:16:51.080 --> 00:16:53.280
Use a block or two
if you need to here.

00:16:53.280 --> 00:16:54.040
Inhale in.

00:16:54.040 --> 00:16:58.480
Exhale, slowly lower
your center down.

00:16:58.480 --> 00:17:01.416
Coming into our
Malasana variation.

00:17:02.640 --> 00:17:04.320
Feel free to keep the hands on

00:17:04.320 --> 00:17:08.680
the earth or your prop or
we'll draw the palms together,

00:17:08.680 --> 00:17:10.240
Anjuli Mudra.

00:17:10.240 --> 00:17:12.880
Press the arms into the legs.

00:17:12.880 --> 00:17:15.880
Squeeze the legs into the arms.

00:17:15.880 --> 00:17:18.800
And whatever
variation you're playing in,

00:17:18.800 --> 00:17:22.040
think about drawing
energy up from the pelvic floor,

00:17:22.040 --> 00:17:25.640
from that root chakra center,

00:17:25.640 --> 00:17:27.560
all the way up
through the crown of the head.

00:17:27.560 --> 00:17:30.309
So the neck is long
in whatever variation.

00:17:31.640 --> 00:17:32.880
Breathe.

00:17:32.880 --> 00:17:35.080
Send that breath
all the way down.

00:17:35.080 --> 00:17:36.280
That directional breathing.

00:17:36.280 --> 00:17:38.320
Inhale all the way down.

00:17:38.320 --> 00:17:40.331
Fill the belly with air.

00:17:41.260 --> 00:17:42.280
Exhale.

00:17:42.280 --> 00:17:44.600
It does a sweet little
somersault down there and

00:17:44.600 --> 00:17:48.000
comes slowly up
and out the nose.

00:17:48.000 --> 00:17:50.624
You got this.
One more breath.

00:17:55.520 --> 00:17:57.680
Beautiful way to stay focused.

00:17:57.680 --> 00:17:59.440
From here, slow and steady.

00:17:59.440 --> 00:18:02.080
Fingertips come
behind us and we release.

00:18:02.080 --> 00:18:04.840
We're gonna keep the external

00:18:04.840 --> 00:18:07.840
rotation by bringing the
soles of the feet together.

00:18:07.840 --> 00:18:10.600
Hands come to the
arches of the feet.

00:18:10.600 --> 00:18:12.630
Thumbs are gonna open 
the arches like a book as

00:18:12.630 --> 00:18:15.800
we sit up tall 
in Cobbler's Pose,

00:18:15.800 --> 00:18:17.200
Baddha Konasan.

00:18:17.200 --> 00:18:21.200
Lift this area of the
armpit chest way high.

00:18:21.200 --> 00:18:24.400
Lengthen through
the crown of the head.

00:18:24.400 --> 00:18:26.200
Now close your eyes if you can

00:18:26.200 --> 00:18:31.160
here to just imagine the
tops of the thighs drawing down

00:18:31.160 --> 00:18:36.360
towards the earth while the
pelvic floor and the belly lift.

00:18:36.360 --> 00:18:41.213
So here we find that
opposition once again.

00:18:42.960 --> 00:18:44.680
We work with the opposition in

00:18:44.680 --> 00:18:48.560
yoga to create a
healthy flow of energy.

00:18:48.560 --> 00:18:50.217
Breathe.

00:18:51.840 --> 00:18:54.400
And then release, Dundasana.

00:18:54.400 --> 00:18:55.480
Send the legs out.

00:18:55.480 --> 00:18:57.280
Flex the feet towards the face.

00:18:57.280 --> 00:18:59.640
Fingertips come to the mat.

00:18:59.640 --> 00:19:00.790
And if you can, maybe today

00:19:00.790 --> 00:19:05.450
we walk the fingertips 
back just a bit to find a more

00:19:05.450 --> 00:19:08.560
grand lift in the chest.

00:19:08.560 --> 00:19:10.360
Now draw your belly in and up.

00:19:10.360 --> 00:19:12.920
Lift it up out of
the pelvic floor.

00:19:12.920 --> 00:19:15.120
Breathe.

00:19:15.120 --> 00:19:17.934
Send your awareness
to the base of the spine.

00:19:19.200 --> 00:19:22.480
And draw a line from there

00:19:22.480 --> 00:19:25.800
all the way up through
the crown of the head.

00:19:25.800 --> 00:19:27.640
Take one more breath.

00:19:27.640 --> 00:19:28.860
Inhale in.

00:19:28.860 --> 00:19:32.080
Exhale, point the toes,
send the fingertips forward and

00:19:32.080 --> 00:19:36.880
slowly roll down
one vertebra at a time.

00:19:36.880 --> 00:19:40.040
Eventually we'll
get head on the mat.

00:19:40.040 --> 00:19:42.290
And when we do so,
center yourself

00:19:42.290 --> 00:19:45.586
and then hug the
right knee up into the chest.

00:19:47.600 --> 00:19:49.760
Inhale in deeply.

00:19:49.760 --> 00:19:51.520
Exhale, switch.

00:19:51.520 --> 00:19:52.680
Right leg goes out.

00:19:52.680 --> 00:19:54.749
Left knee comes in.

00:19:55.960 --> 00:19:57.589
Breathe.

00:20:01.320 --> 00:20:04.680
And then send the left leg out.

00:20:04.680 --> 00:20:07.000
Palms come to the earth.

00:20:07.000 --> 00:20:09.160
We're gonna use this
connection to core here.

00:20:09.160 --> 00:20:10.560
Inhale in.

00:20:10.560 --> 00:20:14.440
Exhale, hug the low ribs down 
to the earth for support and

00:20:14.440 --> 00:20:17.735
hug both knees
up into the chest.

00:20:17.735 --> 00:20:19.160
And then you can
give yourself a hug.

00:20:19.160 --> 00:20:21.040
Wrap your arms around the shins,

00:20:21.040 --> 00:20:23.306
rock gently side to side.

00:20:25.200 --> 00:20:27.200
Massage the low back.

00:20:27.200 --> 00:20:30.120
Keep your shoulders relaxed.

00:20:30.120 --> 00:20:32.400
And then take your
legs over to one side,

00:20:32.400 --> 00:20:37.280
any side for Reclined Twist.

00:20:37.280 --> 00:20:38.677
Breathe.

00:20:39.640 --> 00:20:41.880
Send breath
down into your belly.

00:20:41.880 --> 00:20:44.358
Feel it expand.

00:20:45.560 --> 00:20:49.044
And then feel it
soften as you breathe out.

00:20:51.000 --> 00:20:52.400
Melt it through center.

00:20:52.400 --> 00:20:55.080
Take it to the other side.

00:20:55.080 --> 00:20:58.360
And again, don't short
change yourself on this breath.

00:20:58.360 --> 00:21:02.560
Send that directional
breath down to the belly.

00:21:02.560 --> 00:21:06.971
Feel it expand in your body.

00:21:08.800 --> 00:21:12.414
And soften as you exhale.

00:21:18.160 --> 00:21:20.440
And then melt it back to center.

00:21:20.440 --> 00:21:24.320
Center your hips on the mat.

00:21:24.320 --> 00:21:26.640
Extend your legs out long.

00:21:26.640 --> 00:21:29.200
Inhale, full body stretch.

00:21:29.200 --> 00:21:30.240
The biggest stretch and

00:21:30.240 --> 00:21:33.201
the biggest breath
you've taken all day.

00:21:34.450 --> 00:21:38.280
Exhale, hands rest
gently at your sides.

00:21:38.280 --> 00:21:40.179
Close your eyes.

00:21:41.560 --> 00:21:43.360
And surrender.

00:21:43.360 --> 00:21:47.942
Finding stillness as
you breathe easy here.

00:22:09.360 --> 00:22:14.221
And then gently wiggle
the fingers and the toes.

00:22:15.920 --> 00:22:20.480
Rotate the ankles 
and the wrists.

00:22:20.480 --> 00:22:22.000
Bring the palms together.

00:22:22.000 --> 00:22:25.560
Thumbs all the way
up to the forehead.

00:22:25.560 --> 00:22:31.000
And we'll seal this little ditty
with an inhale in together.

00:22:31.000 --> 00:22:35.560
And exhale out together.

00:22:35.560 --> 00:22:36.920
I love these practices.

00:22:36.920 --> 00:22:41.360
It's a beautiful
reminder that we are not alone.

00:22:41.360 --> 00:22:43.040
We have the security,

00:22:43.040 --> 00:22:44.080
the belonging,

00:22:44.080 --> 00:22:46.160
being in this community
and practicing together

00:22:46.160 --> 00:22:48.520
and I thank you for that.

00:22:48.520 --> 00:22:52.080
Beautiful job.
I'll see you tomorrow.

00:22:52.080 --> 00:22:53.471
Namaste.

00:22:54.587 --> 00:22:59.429
(upbeat rhythmic music)