WEBVTT

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- Howdy everyone,
welcome to Flow,

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your 30 Day Yoga Journey.

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It's Day 4.

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Let's move.

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(light rhythmic music)

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Alright, 
let's begin on the ground.

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We're gonna get moving,
wink, wink right away today.

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So we're gonna come on
down to all fours to begin.

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Of course, 
take your time getting there.

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Hi sweet, Benji.

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Really?

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Really sharing
the mat with me today?

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Tabletop Position, pardon me.

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As you're ready,
drop the belly,

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open the chest,
take a deep breath in.

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Pause here.

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Stay for a couple breaths.

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You can wag the tail
a little left to right.

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Start to feel your hands
really connect to the earth,

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the tops of the feet.

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And then on an exhale,

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round through the spine and
stay here for a couple breaths.

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Just dropping in,

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letting your attention land

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here on the mat for the
duration of this practice.

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And then letting it
flow with the breath.

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Inhale, drop the belly, 
look forward.

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Exhale, round the spine,
chin to chest.

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Inhale, drop the belly, 
look forward.

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Exhale, round the spine, 
chin to chest.

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One last time with your breath.

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Now curl the toes under,
send the hips back,

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but keep the
palms where they are.

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Inhale, find extension
through the crown of the head.

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Tuck the chin slightly.

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Exhale, stay here,

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try to press 
into your pinky toes.

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Peek it me if you need to here.

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You're pressing away from
the earth with your palms.

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You're pressing
back with your hips,

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pinky toes reaching
towards the mat

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and crown of the
head is extending out.

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Take one more breath here.

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Ooh, waking up the feet.

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Beautiful, then come
forward back to all fours.

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Press into the
tops of the feet now.

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You're gonna turn your fingers

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out towards the left
and right side of your mat.

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Then we're gonna take
small circles one way.

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And then the other.

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Take your time.

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Feel it out.

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And then maybe you stop here or

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maybe we keep turning the
fingertips towards the body.

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And take our circles again here.

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Stretching through the hands,

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the wrists, the forearms.

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And reversing your
circle if you haven't already.

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And then releasing.

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Hands come forward,
knees go as wide as the mat.

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We send it back, Child's Pose.

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Deep breath in,
close your eyes as you exhale,

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land here now in
this present moment.

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And see if you can allow
your breath to move you here.

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Feel the inflation
as you breathe in,

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this expansion in the rib cage.

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And then this softening,
the slow descent as you exhale.

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And try to create a
little wave here with the breath.

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You can feel the
torso rise and fall.

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And then see if you can
exaggerate it a little more

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so that you're creating a wave
in the spine with your breath.

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And this could
be really, really,

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really small,
more energetic,

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or it can start to

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manifest in a

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physical gesture, just play.

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Press back up to all fours.

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Walk the hands all the way back,

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curl the toes under,

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and here we are in
our little froggy squat.

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Take a deep breath in.

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Exhale, lift the hips up high,

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Standing Forward Fold at
the back edge of the mat.

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Bend your knees here.

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Let's take a couple 
cycles of breath here

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to find some
movement that feels good.

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Keep it nice and slow.

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You can walk the
fingertips to the right.

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Walk them to the left.

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Maybe you interlace the
fingers behind the calves.

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Clasp opposite elbow.

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Just take a 
couple breaths here

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to find what feels good.

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Return to a deep breath.

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Shake the weight of the head a

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little bit so that you're
not clenching in the neck.

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And when you're ready,

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let's slowly draw
energy up through the feet,

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begin to roll up,
bend the knees.

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As you stand up nice and tall,
reach for the sky,

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deep breath in, 
big breath, big stretch

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and then exhale, dive right 
back down into the fold.

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Slowly walk the hands out to a

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Plank or you can lower the
knees for a Half Plank today.

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And we'll breathe here,

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seeing if we can recruit a few 
more muscles in the abdominal

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wall here by
drawing a navel up and in.

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Hugging the low ribs up and in,
lengthening through the crown.

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Good, inhale in here.

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Exhale, Downward Facing Dog.

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Pedal it out.

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Get really long
in the side body.

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Lift up through the hip creases.

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Make sure you're not holding
or clenching in the neck.

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And just a couple moments here

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to see if you can
find a little wave,

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a little movement in the spine.

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Let your breath inspire it.

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Maybe bend your
knees if that feels good.

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And after a couple of waves,

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drop the heels, inhale in.

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Exhale, we're gonna make
our way to the top of the mat,

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nice and slow.

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This time, see if you
can draw your feet together,

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really together,
and then bend your knees

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so your belly comes
to the tops of your thighs.

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Inhale in here.

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Exhale, slow and steady,
roll up to Mountain.

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Stand up nice and tall,

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find a gentle
lift in the heart,

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We're gonna swim the fingertips

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around to interlace
behind the back here.

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You can bring the palms together

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or just square off
through the wrist.

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Again, lift up
through the heart space,

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lengthen through
the crown of the head.

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Inhale in.

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Exhale, bend the knees.

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Send the heart, chest forward.

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Belly comes to the tops of
the thighs, once again,

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as the knuckles go all
the way up towards the sky.

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Take a deep breath.

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Exhale with control,
best you can, release the arms.

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Inhale, halfway lift,
find a nice long spine.

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Exhale, soften and bow.

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Step the right foot back,

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step the left foot 
back to Plank.

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Inhale in, exhale,

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knees, chest, chin, lower.

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Inhale, lift up to Cobra.

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Exhale to soften and release.

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Inhale to press up
to Plank or all fours.

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Exhale, Downward Facing Dog.

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Inhale, lift the
right leg up high.

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Exhale, step it
forward into your lunge.

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Pull the right hip crease back.

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Inhale, exhale,
bend the right knee.

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Inhale, pull the
right hip crease back.

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Exhale, bend the right knee.

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Inhale, pull the
right hip crease back.

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Exhale, bend the right knee.

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Then keep this back knee lifted
as you sweep the arms forward,

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up and back into high lunge.
You got this.

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Bend the back 
knee just a little bit

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to get your 
center underneath you.

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Front knee's bent, legs are
nice and strong and active.

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You got this.

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Inhale, lift the chest, 
maybe look up.

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Exhale, bring it all the
way back down to your mat.

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Keep that back knee lifted,

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left hand comes to the ground,
right fingertips trace a line.

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Remember, think about
how you move here.

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Trace a line all the
way up towards the sky.

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Think about
aligning your shoulders.

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Think about lengthening
the crown of the head

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and reaching the left heel back.

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Inhale in,
wiggle the right fingertips.

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Exhale, slowly bring it
back down to your lunge.

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Inhale to step it back.

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Exhale, knees, chest and
chin come to the ground,

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we inhale,
swim the heart up.

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Exhale, soften it back down.

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Inhale to press up to Plank.

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Exhale to Downward Facing Dog.

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Inhale, lift the
left leg up high.

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Exhale, slowly shift it
forward into your lunge.

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Inhale, pull the 
left hip crease back,

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straighten that leg.

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Exhale, bend.

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Front knee over front ankle.

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Inhale, pull the
left hip crease back.

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Exhale, bend.

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Inhale, pull the
left hip crease back.

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Exhale, bend.

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Squeeze the 
inner thighs to the midline.

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Slowly come up
to your high lunge.

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Sweep the fingertips
forward, up and back.

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Get the head, the heart
and the pelvis in alignment,

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so you might have 
to bend your back knee

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to scoop
that pelvis underneath.

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You inhale,
lift the heart, breathe deep.

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Strong legs here,
soft in the skin of the face.

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Exhale, release it
all the way back down.

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Right hand comes to the earth.

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Left hip crease pulls back
as we slowly trace a line with

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the left fingertips all
the way up for our twist.

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Reach that right heel back,
crown of the head forward.

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Inhale,
wiggle the left fingertips.

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Exhale, slowly bring it
back down to your lunge.

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Step that left foot back,
we're moving and grooving now.

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Inhale in here.
Exhale, belly to Cobra,

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knees, chest and chin,

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or Chaturanga to
Upward Facing Dog.

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Find your flow,
inhale to lift the heart.

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Take your time, exhale,

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make your way to
Downward Facing Dog.

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Inhale in deeply
through the nose.

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And exhale this time
out through the mouth.

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Again, inhale in
deeply through the nose.

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And exhale out
through the mouth.

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Now bend the knees,
inhale, look forward,

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and exhale, make your
way to the top of your mat.

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Inhale, halfway lift.

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Exhale, soften and fold.

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Inhale, root to rise here, 
reach for the sky.

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Exhale,
release the fingertips down,

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interlace them behind your back.

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This time, 
opposite thumb on top.

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So whatever thumb you
didn't put on top last time.

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It's usually the one
that feels a little funky.

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Draw the 
shoulder blades together,

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lift the chest.

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And on your next breath in,

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carve a line
with the nose, look up.

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On your breath out,
bend your knees generously,

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belly comes to the
tops of the thighs

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and knuckles go all
the way up towards the sky.

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Deep breath in here,

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as my friend
Marnie likes to say,

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"Resist the
slingshot effect here,"

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so slow and with control,
release the bind.

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Fingertips come
down and we inhale,

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halfway lift, your version.

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Exhale, soften and fold.

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Step the right foot back.

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Step the left foot back.

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Inhale in.

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Exhale, lower to
your belly or Chaturanga.

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Inhale, rise up,
Cobra or Upward Facing Dog.

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And exhale to release.

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Meeting spot is Downward Dog.

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Breathe in.

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Breathe out.

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Breathe in, maybe a
little wave in the spine.

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And breathe out.

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On your next inhale,
lift the left leg up high.

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Exhale,
shift it forward, knee to nose.

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Inhale, kick it up.

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Slow and steady,
exhale, left knee to left elbow.

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Inhale, kick it up.

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Exhale, cross it over,
left knee to right elbow.

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Inhale, kick it up.

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And exhale, step it
all the way forward.

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Lovely, pivot on the back foot.

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Nice and slow we rise up strong.

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Strong foundation here,
Warrior II.

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Stacking the spine.

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Really reaching
the fingertips out.

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Back toes are turned in.

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Engage the right inner thigh,
breathe in.

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Then sink deep
into that front leg.

00:13:56.360 --> 00:13:58.440
So keep that knee
deeply bent as you reach

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the left fingertips up and over.

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We're building strength
here from the ground up.

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Hug those low ribs in,
Peaceful Warrior.

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Nice, and then take up space as

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you cartwheel all the
way back down to your lunge.

00:14:10.480 --> 00:14:13.000
Right into your twist,
we're moving, inhale,

00:14:13.000 --> 00:14:15.120
left fingertips
reach up towards the sky,

00:14:15.120 --> 00:14:17.200
lengthen through
the crown of the head.

00:14:17.200 --> 00:14:20.560
And exhale, bring it all
the way back down, beautiful.

00:14:20.560 --> 00:14:23.680
Step the left toes back,
inhale in.

00:14:23.680 --> 00:14:26.440
Exhale,
slowly lower to your belly.

00:14:26.440 --> 00:14:30.640
Inhale, rise up,
Cobra or Upward Facing Dog.

00:14:30.640 --> 00:14:36.076
And exhale, release,
Downward Facing Dog.

00:14:36.960 --> 00:14:39.720
Take a deep breath in.

00:14:39.720 --> 00:14:42.800
And a long breath out.

00:14:42.800 --> 00:14:45.240
Deep breath in.

00:14:45.240 --> 00:14:49.040
And slow descend of the
knees down to the earth.

00:14:49.040 --> 00:14:52.240
Cross the ankles and
come through to a seat.

00:14:52.240 --> 00:14:55.080
Sit up nice and tall here.

00:14:55.080 --> 00:14:56.960
Head over heart,
heart over pelvis.

00:14:56.960 --> 00:14:58.680
We're gonna bring the fingertips

00:14:58.680 --> 00:15:01.720
to your shoulders here,
elbows wide.

00:15:01.720 --> 00:15:05.120
Inhale in, exhale,
rotate to the right.

00:15:05.120 --> 00:15:08.960
Inhale to center,
exhale, rotate to the left.

00:15:08.960 --> 00:15:10.640
Now you're
gonna keep this going,

00:15:10.640 --> 00:15:13.360
but find a rhythm
that works great for you.

00:15:13.360 --> 00:15:16.240
Slowly picking up speed.

00:15:16.240 --> 00:15:20.284
Sending your gaze down
gently past your nose here.

00:15:21.600 --> 00:15:24.440
Drawing your focus inward.

00:15:24.440 --> 00:15:28.080
Again, maybe the pace of
this movement starts to pick up.

00:15:28.080 --> 00:15:32.850
Everyone, see if you can
connect to those low abs here.

00:15:34.800 --> 00:15:37.280
Transverse, drawing that low

00:15:37.280 --> 00:15:41.200
belly up out of
your pelvis here.

00:15:41.200 --> 00:15:46.550
Maybe picking up with
speed for 10 more seconds.

00:15:57.520 --> 00:15:59.040
Then release.

00:15:59.040 --> 00:16:00.920
And slow and steady we're gonna

00:16:00.920 --> 00:16:04.548
walk the hands out
past the right knee.

00:16:05.800 --> 00:16:08.291
Relax the weight of the head.

00:16:09.280 --> 00:16:12.400
Inhale in deeply.

00:16:12.400 --> 00:16:17.280
Exhale, walk it through
center, pause, breathe.

00:16:17.280 --> 00:16:20.398
Reach the arms forward.

00:16:23.680 --> 00:16:28.186
Inhale in, exhale,
walk it past the left knee.

00:16:29.440 --> 00:16:32.706
Breathing into the stretch.

00:16:37.840 --> 00:16:39.920
And then roll it up.

00:16:39.920 --> 00:16:43.520
Switch the cross of your ankles
and take it right back out

00:16:43.520 --> 00:16:46.240
past that left knee
as you breathe deeply,

00:16:46.240 --> 00:16:49.293
soften the skin
of the forehead.

00:16:52.520 --> 00:16:54.640
Stay in the moment if you can,

00:16:54.640 --> 00:16:56.440
focus on the
sound of your breath

00:16:56.440 --> 00:16:58.897
as you walk it through center.

00:17:05.080 --> 00:17:08.870
And then walk it
out past the right knee,

00:17:08.870 --> 00:17:11.617
the right edge of your mat.

00:17:18.200 --> 00:17:20.760
And then roll it
up through the spine.

00:17:20.760 --> 00:17:22.960
Nice. Send the legs out long.

00:17:22.960 --> 00:17:24.560
Inhale, reach for the sky.

00:17:24.560 --> 00:17:28.680
Think up and over as you come
into your seated Forward Fold.

00:17:28.680 --> 00:17:31.960
Relax the weight of
the head over, breathe.

00:17:37.560 --> 00:17:42.160
And draw your chin to your chest
and slowly begin to roll it up.

00:17:42.160 --> 00:17:43.640
Press into your hands,

00:17:43.640 --> 00:17:46.200
shift your hips to
the middle of your mat,

00:17:46.200 --> 00:17:49.400
then extend the legs out long,
point your toes,

00:17:49.400 --> 00:17:50.640
and slowly from here,

00:17:50.640 --> 00:17:52.120
maybe take the
fingertips forward.

00:17:52.120 --> 00:17:56.040
We're gonna roll down the spine,
just checking in.

00:17:56.040 --> 00:17:58.160
If we've been practicing
with each other for a while,

00:17:58.160 --> 00:18:00.760
we've probably done
this transition before,

00:18:00.760 --> 00:18:04.380
and your legs may fly up,
and that's a beautiful moment

00:18:04.380 --> 00:18:07.200
to practice humility (chuckles)

00:18:07.200 --> 00:18:11.131
and eventually 
we'll come here to rest

00:18:11.131 --> 00:18:13.403
in relaxation.

00:18:15.200 --> 00:18:17.840
Take a moment
here to scan your body.

00:18:17.840 --> 00:18:19.320
You can close the eyes.

00:18:19.320 --> 00:18:23.920
If you're craving a hug of
the knees or a gentle twist,

00:18:23.920 --> 00:18:26.044
go ahead and do that now.

00:18:27.400 --> 00:18:31.580
Otherwise we're going to move

00:18:31.580 --> 00:18:34.098
into stillness.

00:18:46.680 --> 00:18:48.880
Take some final 
deep breaths here

00:18:48.880 --> 00:18:53.567
and notice how
the breath moves you.

00:19:02.960 --> 00:19:05.720
And then if you
haven't come to stillness yet,

00:19:05.720 --> 00:19:10.800
go ahead and make your way
there now so that we can have

00:19:10.800 --> 00:19:15.869
just a couple moments of
exquisite stillness together.

00:19:20.480 --> 00:19:22.160
Relax the tongue in your mouth.

00:19:22.160 --> 00:19:26.175
Relax the shoulders,
the feet, the ankles.

00:19:27.640 --> 00:19:30.236
Relax your jaw.

00:19:36.440 --> 00:19:40.706
Just a moment more to simply be.

00:19:50.280 --> 00:19:53.760
Just notice how you feel.

00:19:53.760 --> 00:19:56.610
As you're ready, 
we'll start to rock the head

00:19:56.610 --> 00:19:59.760
very slowly, ear to ear,

00:19:59.760 --> 00:20:03.228
nice little massage 
back of the head.

00:20:04.400 --> 00:20:07.520
And allow this movement
to inspire some movement

00:20:07.520 --> 00:20:12.560
in the arms, wrists, fingers.

00:20:12.560 --> 00:20:17.560
Allow that movement to
inspire some gestures with

00:20:17.560 --> 00:20:21.064
the toes, movement of the ankles,

00:20:22.440 --> 00:20:24.800
the legs.

00:20:24.800 --> 00:20:26.440
Nice work everyone.

00:20:26.440 --> 00:20:30.489
Slowly bring the palms together,
thumbs up to the third eye.

00:20:32.680 --> 00:20:34.560
I look forward to
seeing you tomorrow,

00:20:34.560 --> 00:20:36.240
but the hardest
part is showing up,

00:20:36.240 --> 00:20:38.130
so thank you so 
much for being here

00:20:38.130 --> 00:20:40.160
and exploring
and staying curious.

00:20:40.160 --> 00:20:44.440
I look forward to doing
it again with you tomorrow.

00:20:44.440 --> 00:20:46.500
Inhale in deeply.

00:20:47.880 --> 00:20:50.533
Exhale completely.

00:20:52.000 --> 00:20:53.235
Namaste.

00:20:53.898 --> 00:20:57.674
(upbeat rhythmic music)