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 28, Intuit.

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Let's get started.

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(light rhythmic music)

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Alright, let's begin
in a comfortable seat.

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Come on down to the ground.

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Sit up nice and tall.

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As you're ready, squeeze the
shoulders up towards the ears.

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As you breathe
in and then exhale,

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drop them down and back.

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Repeat, inhale,
squeeze and lift.

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Exhale, down and back.

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One more time.

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And then we'll draw
the palms together.

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Tuck the chin into the chest.

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Bow the head gently.

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Just take a moment here to land.

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Close your eyes.

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Or soften your gaze.

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Soften through the toes.

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Let the low body be heavy

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and draw your attention
to the base of the spine,

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root chakra.

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And just slow and
without judgment,

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continue that line 
from the base of the spine

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all the way up 
to the third eye point.

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So take your time.

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You're just using the
power of your imagination,

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the power of your awareness
to draw a line from the base of

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the spine all the way up

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through to the third eye.

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And you can do
it a couple times.

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This is really what
this series is all about,

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just kind of acknowledging
the patterns of distraction,

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how hard it is to tune in
and focus on what really is.

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So maybe do it a couple times.

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Just repeat going back
down to the base of the spine.

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You're simply drawing a line
of awareness all the way up.

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And as you do this,
just notice if anything changes.

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The way you're sitting,

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the way you're breathing,

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the way you feel.

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Relax through the hip creases
and the tops of the thighs.

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If you're gripping there,

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it's a good idea to
sit up on a blanket.

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And then slowly,

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let's lift the thumbs
up to the third eye here.

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Lengthen through the neck.

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Lift through the heart.

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Imagine a string on the crown

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of the head pulling you up.

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Take a deep breath in here.

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Then a long breath out.

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Inhale in deeply.

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And exhale completely.

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You can bat the eyelashes open

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and release your arms
gently down to your sides.

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Oh Benji, my love.

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Mi amor, I'm gonna have to
move you and I don't want to.

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Maybe I'll work around
him for a bit actually.

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So let's all come
forward onto all fours.

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If you have a friend that you

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practice with at home
and share a mat with,

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you probably know what it's

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like to make adjustments
(chuckles) based on them.

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Tabletop Position.

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Inhale, drop the belly.

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Third eye point looks forward,
shoulders draw down.

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And then round
through the spine.

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Find a textured breath here.

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Find that audible breath.

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Remembering that 
this experience is

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individual to you.

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So today really
trusting your intuition,

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leaning into that relationship,

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in the physical
practice with your breath.

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Take it away.

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You can continue in the
structure of Cat-Cow or

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maybe you start to
follow the pull elsewhere.

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Maybe checking in with
the side body, the shoulders.

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Maybe the heart's
a little tender today

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and you come to 
an Extended Child's Pose.

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Maybe the front body,

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the abs are sore so you
come through for a Cobra.

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Listen and respond.

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Find what feels good.

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And then when you're ready,
curl the toes under,

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walk the hands back,
come into your Froggy Squat.

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(laughs)

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Stretch through the feet.

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Find a deeper breath.

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Who needs a yoga block when

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you have the support
of your Cattle Dog?

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Alright and then from here,

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gently walk it all the
way out to Plank Position.

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Extend through the crown.

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Let's start to wake
up through the core.

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You can rock a
little front and back.

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Maybe side to side.

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Deepen your breath.

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Inhale in here.

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Exhale.

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Slowly lower 
(chuckles) to the knees.

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Knees come as wide as your mat.

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Big toes to touch and we're

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gonna send the
hips all the way back.

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Love you, buddy.

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Forehead, third eye point
coming to the mat or to a block.

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And in this shape we're
gonna massage the brow points,

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this third eye point,

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stimulating the third eye.

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This energy center of the body

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that we are focusing on today.

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You can move in
circular motions.

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You can move left to right.

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And as you do this of course,

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just notice the thoughts 
that come up, if anything.

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Notice how you feel.

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And then use your beautiful

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power tool of the
breath to acknowledge.

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And then come
back into the present,

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the new present moment.

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Alright, now keep it going
here as part of the lesson.

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Hear this my darling friend,
don't decide where it ends.

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So with the breath
and the exploration,

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we get to tap
into our intuition.

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We don't decide where it ends

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or finish the
check mark in the box.

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Just this beautiful practice of

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deep listening and trust.

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Lovely.

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On your next breath in,
lift your heart.

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Connect the
dots with the breath.

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Bring the left hand to 
the middle of your mat

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and reach your 
right fingertips up high.

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Big breath here.

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Exhale, thread the needle.

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Right fingertips go under the
bridge of the left arm and

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we come to rest on
the right ear, right shoulder.

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Left fingertips can reach all

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the way towards the
front edge of the mat.

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Breathing deep here.

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Fill the belly with air.

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Feel the expansion.

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The rib cage as you breathe in.

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And then slowly
bring it back to center.

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Right hand comes to the middle.

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Left fingertips reach
up high as you breathe in.

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And we thread the needle.

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Left fingertips going under
the bridge of the right arm.

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Right fingertips
reaching forward.

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Breathe deep.

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Maybe you find some soft,
really soft,

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gentle movement
in your pelvis here.

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Lovely, slowly release.

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Walk the knees back
underneath the hips.

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Curl the toes under.

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Walk the hands 
back once again

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for your Froggy Squat.

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Now spread the fingertips wide.

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Bring them out in front.

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You're gonna drag the
hands back just a bit.

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Inhale in.

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Exhale, lift your
center and your hips up.

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Bring the knees to
the backs of the arms.

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You're not going
into the full posture.

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We're just kind of preparing.

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Send your gaze way out in
front up towards the third eye.

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And we're just gonna
do a little rocking here.

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Rocking on the toes.

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The toes never leave the ground.

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But we're finding 
that core connection

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and our focus out beyond

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the nose.

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So looking forward,

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looking in the direction
that we are going eventually

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to maybe lift one toe

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and then the other.

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And then drop both heels,

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lift the hips up high,

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relax the weight
of the head over,

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Standing Forward Fold.

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Take deep breaths here.

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Let them be a balm for the soul.

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Let them replenish the body.

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Let these breaths
guide your movement.

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Listen to what you need.

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Is it a soft swing?

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Is it grabbing the elbows?

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Is it shaking the head?

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A little yes, a little no.

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Perhaps it's choosing
to let go or forgive.

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Then bend your knees generously
and slowly roll up to standing.

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Shoulders reach up
towards the ears on an inhale,

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on an exhale down and back.

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Palms together,
thumbs to third eye.

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Inhale, lift the heart,
lift the chest.

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Elbows bend left to right.

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Draw your belly in.

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Keep the palms together here
as we bend the knees and slowly

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melt our way back
down into the fold.

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Nice.

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Walk the palms all the way
out to your Plank Position.

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Inhale in.

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Exhale, lower the knees.

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Squeeze the elbows into the
side body and slow and with

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control lower
down to your belly.

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Press the tops of
the feet into the earth.

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Inhale, we lift.

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Baby Cobra.

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Exhale, we release.

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Curl the toes under,
press up to all fours.

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Peel the tailbone up,
Downward Facing Dog.

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And now some deep breaths here.

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Let them be full and 
let them inform the movement

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that your body takes.

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Cultivating that relationship
with that inner voice,

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inner teacher,
the inner guide.

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And so another way of putting

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that is you get a little
moment here to improvise,

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to use your breath,
to listen, to play.

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And that can be
really hard, trust me.

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I know it's a lot easier to

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show up for yoga and
just be told what to do,

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but we really can deepen our

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practice through
this type of work.

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That's why I love the chakras

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and love playing with and

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exploring the
energy centers of the body.

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This is a great point of entry

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to taking your
practice to another level.

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Okie doke, from here,
bend the knees,

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slowly look forward.

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Make your way to
the top of your mat now.

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Uttanasana,
Standing Forward Fold.

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On your next inhale,
lift up halfway.

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Exhale, soften and release.

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Root to rise here.

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Inhale, reach for the sky.

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Big breath, big stretch.

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Exhale, palms come together,

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thumbs to third eye and 
we'll continue the journey

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cascading down as 
you bend your knees,

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Forward Fold.

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Inhale, halfway lift again.

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Exhale to soften and release.

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Step the right foot back,
just the right foot back.

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Lower the 
right knee to the ground.

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Bring the palms together,
thumbs to third eye.

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And from here,
pressing into that back leg,

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lifting up
through the pelvic floor,

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Crescent Lunge 
with the palms together

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on the third eye.

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Finding that line
from the base of the spine,

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drawing energy up from the

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pelvic floor all the
way through the spine.

00:15:12.680 --> 00:15:17.520
Bringing that awareness
all the way up to the crown.

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Lovely, release.

00:15:19.520 --> 00:15:21.240
Right hand comes to the earth.

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Left fingertips pull
the left hip crease back

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as you lift
your right knee up.

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Left fingertips to the sky.

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Breathe in.

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Breathe out, bring it back.

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Left hand to the earth.

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Step the left toes back,
Plank Pose.

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Inhale in.

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Exhale, lower to the knees.

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Squeeze the elbows
into the side body.

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Look forward.

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Slowly lower down,
belly to earth.

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Tops of the feet ground down.

00:15:49.600 --> 00:15:51.120
We inhale for Cobra.

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Maybe it grows a little higher.

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Exhale to soften and release.

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Curl the toes under.

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Press up to all fours or Plank.

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

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Three deep breaths here.

00:16:22.160 --> 00:16:24.880
And then slowly step the
right foot all the way up.

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Lower your 
left knee to the earth.

00:16:28.120 --> 00:16:30.080
Set up your foundation,
your alignment.

00:16:30.080 --> 00:16:32.560
Then bring the palms together,
thumbs to third eye.

00:16:32.560 --> 00:16:35.800
Press into the top of
that back foot and we rise up.

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Pulling the
right hip crease back.

00:16:37.320 --> 00:16:40.810
And again, chasing that line
of awareness, that energy,

00:16:40.810 --> 00:16:45.480
from the base of the spine all
the way up through the crown.

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Breathe in,

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breathe out to release.

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Right thumb comes
to right hip crease,

00:16:52.560 --> 00:16:54.360
we lift the left knee.

00:16:54.360 --> 00:16:56.640
Spiral heart up towards the sky,

00:16:56.640 --> 00:16:59.591
then maybe take the right
fingertips all the way up.

00:17:01.440 --> 00:17:04.720
Inhale in, exhale to
bring it all the way back down.

00:17:04.720 --> 00:17:07.680
Plant the palms,
step the right toes back,

00:17:07.680 --> 00:17:08.640
inhale in here,

00:17:08.640 --> 00:17:12.520
belly to Cobra or
Chaturanga to Upward Facing Dog.

00:17:12.520 --> 00:17:14.416
Follow your breath.

00:17:15.560 --> 00:17:20.202
Meeting spot is
Downward Facing Dog.

00:17:27.400 --> 00:17:29.565
Inhale in deeply.

00:17:30.800 --> 00:17:32.400
Exhale completely.

00:17:32.400 --> 00:17:35.110
Three cycles of breath.

00:17:45.497 --> 00:17:47.920
And then after three breaths,

00:17:47.920 --> 00:17:52.840
slowly allow the
knees to kiss the earth.

00:17:52.840 --> 00:17:55.920
Bring them wide 
or knees together

00:17:55.920 --> 00:17:57.920
or if Extended Child's Pose 
not your jam,

00:17:57.920 --> 00:18:00.240
you can flip onto your back.

00:18:00.240 --> 00:18:04.928
Now we'll send the forehead
to the earth once again.

00:18:06.480 --> 00:18:11.960
Feeling that soft pressure
point on the third eye here.

00:18:11.960 --> 00:18:13.440
And if you don't have a prop

00:18:13.440 --> 00:18:15.200
and the head
doesn't reach the ground,

00:18:15.200 --> 00:18:18.716
you can stack
the fists like so.

00:18:22.360 --> 00:18:23.280
I don't know if you can see me

00:18:23.280 --> 00:18:27.542
with Benji's bottom
in the way but okay.

00:18:30.520 --> 00:18:33.680
So when we're in moments where

00:18:33.680 --> 00:18:36.955
we're feeling indecisive

00:18:36.955 --> 00:18:38.920
or just off,

00:18:38.920 --> 00:18:41.560
more than off center, you know,
those moments where we're kind

00:18:41.560 --> 00:18:44.920
of like (nervous laughter)

00:18:44.920 --> 00:18:48.160
searching for that
sense of belonging,

00:18:48.160 --> 00:18:49.360
that identity,

00:18:49.360 --> 00:18:54.640
wondering which
direction in the road to take,

00:18:54.640 --> 00:18:57.600
you can come into this shape

00:18:57.600 --> 00:19:01.762
or to any of the shapes
we've played with today.

00:19:03.920 --> 00:19:07.760
Stimulating
this third eye point.

00:19:07.760 --> 00:19:10.179
Symbolizing and honoring

00:19:11.442 --> 00:19:13.640
the connection 
to our inner teacher,

00:19:13.640 --> 00:19:16.023
that inner guide.

00:19:23.760 --> 00:19:25.560
If you're in Child's Pose,

00:19:25.560 --> 00:19:30.492
let's go ahead and transition
to meet our friends on our backs.

00:19:31.960 --> 00:19:34.111
Nice and slow.

00:19:41.040 --> 00:19:45.160
And when you get there,
you can take your bun out.

00:19:45.160 --> 00:19:48.240
You can hug the knees up
into the chest and just give

00:19:48.240 --> 00:19:51.884
yourself a little
massage here on the low back.

00:19:56.960 --> 00:20:01.447
Breathing deep,
you can close your eyes.

00:20:03.120 --> 00:20:04.800
And even here,

00:20:04.800 --> 00:20:07.800
when I'm in a public yoga
class and definitely at home,

00:20:07.800 --> 00:20:11.480
you will see me not
just moving my knees around,

00:20:11.480 --> 00:20:12.320
massaging my low back,

00:20:12.320 --> 00:20:16.771
but I will get in there
and I will find the spots.

00:20:20.040 --> 00:20:21.600
And it's wild to think that a

00:20:21.600 --> 00:20:25.280
practice like this can assist
me in embodying my values,

00:20:25.280 --> 00:20:28.482
but let me tell you,
that's the beauty of yoga.

00:20:29.680 --> 00:20:31.600
I'm taking care of
my physical body here,

00:20:31.600 --> 00:20:34.300
but I'm also practicing listening

00:20:34.300 --> 00:20:37.760
and responding 
to what feels true.

00:20:37.760 --> 00:20:41.201
I don't need to 
look to someone else

00:20:41.201 --> 00:20:46.360
to decipher that because
I have my ongoing practice of

00:20:46.360 --> 00:20:49.545
checking in with
myself in that way.

00:20:53.120 --> 00:20:56.857
Beautiful, relax your legs.

00:20:56.857 --> 00:21:00.010
You can extend them out long.

00:21:02.720 --> 00:21:04.200
Take a deep breath in,

00:21:04.200 --> 00:21:07.771
the deepest breath
you've taken all day.

00:21:09.080 --> 00:21:13.514
And exhale, relax your body.

00:21:15.600 --> 00:21:17.520
Beautiful work.

00:21:17.520 --> 00:21:19.400
Last time for today's session,

00:21:19.400 --> 00:21:21.626
let's bring the palms up

00:21:21.626 --> 00:21:24.902
and thumbs to third eye.

00:21:26.120 --> 00:21:30.440
Give thanks for this 
beautiful connection to

00:21:32.248 --> 00:21:34.760
inner teacher.

00:21:36.573 --> 00:21:37.880
And as we've been kind of

00:21:37.880 --> 00:21:41.600
touching on towards
the end of this journey, also

00:21:42.785 --> 00:21:47.880
there's the invitation
to connect to something bigger,

00:21:47.880 --> 00:21:53.379
to unite with something bigger.

00:21:57.680 --> 00:22:02.110
Perhaps more on that as we

00:22:02.110 --> 00:22:05.240
give some love to the
crown chakra mañana,

00:22:05.240 --> 00:22:09.160
but 'til then,
beautiful work.

00:22:09.160 --> 00:22:10.240
Thank you for being here.

00:22:10.240 --> 00:22:12.545
Let's take a final inhale in

00:22:13.702 --> 00:22:16.762
and exhale to close.

00:22:18.320 --> 00:22:19.827
Namaste.

00:22:21.026 --> 00:22:25.886
(upbeat rhythmic music)