WEBVTT

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- Hello everyone.
Welcome back to Flow,

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your 30 Day Yoga Journey.

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It's Day 5.

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High five.
You're amazing.

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Represent.

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Let's get started.

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(light rhythmic music)

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Okie doke, 
let's begin on the ground.

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Come on down to a
comfortable seat.

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When you get there,
bring your left hand to

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your heart center and
your right hand to your belly.

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As you're ready,

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start to lengthen
up through the spine,

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just bringing more awareness

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to this center 
channel of the body.

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And if you feel comfortable,

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close your eyes or soften your
gaze down gently past your nose.

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Maybe find a slight
tucking of the chin here,

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just a little reverent bow.

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Shoulders down and back.

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Feel the warmth of
your hands on your body.

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We'll start to
breathe in deeply. Inhale.

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And long exhale.

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Two more like that.

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Now on your next inhale,

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we're gonna
inhale for a four count.

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So inhale for four,

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three,

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two,

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one.

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After you've inhaled,
pause, hold.

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Retain the breath
for a moment here.

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Then we're gonna exhale for six,

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five,

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four,

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three,

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two,

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one.

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Hold the breath out here.

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Good, and inhale for four,

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three,

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two,

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one.
Relax the shoulders,

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relax the skin of the
face as you hold the breath.

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And exhale for six,

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five,

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four,

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three,

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two,

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empty it out, pause.

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Inhale for four,

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big breath, three,

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two,

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one, pause,
shoulders down.

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And exhale for six,

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five,

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four,

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three,

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two,

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one. Hold.

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One more round.

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Inhale for four,

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three,

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two,

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one. Pause.

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Exhale, six,

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five,

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four,

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three,

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two, and one.
Let it go.

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Release the hands to
the knees or the thighs.

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You can keep the eyes closed

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or the gaze soft here
and just breathe easy.

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Letting your
natural breath flow.

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Taking stock here,
noticing how you feel.

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And as we start to
layer in some movement here,

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there's opportunity to
think about how this practice,

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the physical practice
and the breath practice,

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offer us this opportunity
to allow the breath

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and the movement to
represent our innermost self.

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So I'm here
guiding and suggesting,

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but you really are
making it your own.

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It's more than just modifying
up or down because you have to.

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It really is intentional.

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Letting the movement

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represent your innermost self.

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This is how the 
physical practice helps us

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get to know ourselves better,

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understand ourselves better.

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And if you're like,

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"What is this lady
talking about?" Don't worry.

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We're gonna keep threading
this in throughout our practice.

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Just some food for thought.

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Let's slowly come
forward onto all fours.

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We're gonna start
with some hip circles.

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So spread the
fingertips really wide.

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Walk the knees
underneath the hips

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and then shift your
weight to your left side.

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Full left side to
lift your right knee up.

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Pause here, flex your foot.

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Now we've shifted
the weight to the left.

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We're gonna bring
it back now to center.

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So press into your right palm

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as much as you're
pressing into your left palm.

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Yes, and then 
once you have that,

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we'll take this
right knee for a little ride.

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(laughs)

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The things we say in practice,

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and we're gonna draw
some circles with the knees.

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So you might be tempted to
kind of hold the breath here.

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Come back to that long,
smooth breathing,

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the elongated inhale.

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The elongated exhale.

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We're working some low abs here.

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Nice and slow, and then 
take it the other direction,

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if you haven't already.

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Stirring with that right knee.

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Waking up that right glute.

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Lovely, then release, and
we'll switch to the other side.

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We're gonna take our
time here to start though.

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So this is gonna help
us later on in the journey.

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We're gonna lift the left knee

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and shift all the
way to the right side.

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Flex your left foot, now 
bring it back to the midline.

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And that's when your low abs
are gonna need to turn on here.

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So we're pressing
into both palms evenly.

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And then once you feel
like you have a sense of that,

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hug the low ribs up to your
back and then start to stir,

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breathe.

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Try to soften through 
the skin of the face.

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And reverse your circle.

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Bring the abs into the mix.

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Left hamstring,

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the obliques, glute.

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And then release,
bring it on down.

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Walk the hands forward,

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then you're gonna
slowly come onto your belly.

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Drag the hands in
line with your waist.

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Squeeze the
elbows to the side body.

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Press into the tops of the feet.

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Press into the pubic bone,

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and inhale,
rise up, Cobra.

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Exhale, soften and release.

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Stay here though,
forehead kisses the mat.

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And on an inhale,
we rise up again.

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Nice, exhale, release.

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Now walk the hands forward,

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more in line
with the shoulders.

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Inhale, rise up.

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Exhale, release.

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Again,
press into your foundation,

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protect that low back.

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Nice, now we're gonna
take the hands off the mat.

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Give it a try.
Inhale, we rise up.

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Find the wave of the
spine with the breath.

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Exhale to release one more time.

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Inhale, rise up.

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And exhale, soften and bow.

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Beautiful. Press slowly
back up to all fours.

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Widen the knees,

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bring your left hand to
the middle of your mat.

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Inhale, bring your right hand

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to the low back as you
spiral your gaze,

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your heart center towards
the right side of the room.

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Pull the right shoulder back,
inhale, look up.

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Exhale, slide your
right arm through

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underneath the
bridge of your left arm.

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Come to a little
thread the needle posture.

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Maybe left arm reaches forward.

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Breathe.

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And then slowly come out.

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Right hand comes to center.

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Left arm comes to the lower
back and we're gonna spiral

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the chest open
up towards the sky.

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Pull the left shoulder back,
breathe.

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Lengthen through
the crown of the head.

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And then on an exhale,

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left arm comes underneath
the bridge of the right arm.

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And we find this
twist on the other side,

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breathing into the belly.

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And then slowly rise back up,

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come back to Tabletop Position.

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So walk the knees back
underneath the hip points.

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We're gonna lift the
right knee up this time.

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We're gonna find that centering
of our weight distribution.

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And we're gonna 
take the right knee

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all the way out to a hydrant,

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breathe deep here.

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And then bring it back in.

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Good, inhale in.

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Exhale, lift, hydrant.

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Inhale, bring it back in.

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Exhale, lift, hydrant.

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And then slowly,
bring it back in,

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and we're gonna slowly,

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you can use your
hands to help you too,

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walk that right foot
all the way into our lunge.

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So now our back knee's lowered,

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front knee's bent
over front ankle,

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and we're in
this nice low lunge.

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If you're craving a little more,

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maybe, walk that left
knee back just a bit.

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Excellent, here we go.

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Sweeping the arms 
forward, up and back.

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Press into all four corners 
of that front foot firmly.

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Inhale,
lift the heart, reach up.

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Exhale, slow and steady,
bring it back down,

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fingertips kiss the mat.

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We're gonna do two more.

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Inhale, reach it all the way up.

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Squeeze the inner thighs,
lift from the pelvic floor.

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And exhale, come back down,
fingertips kiss the mat.

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Do the last one with
the sound of your breath.

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Beautiful.

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Pull the right hip crease back,

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flex your right toes 
towards your face.

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And then slowly roll through.

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We're gonna come back
to all fours nice and easy.

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Find your alignment.

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Wrists underneath the shoulders,

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knees directly
underneath the hips.

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And then we'll
lift the left knee,

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again, pressing into
both palms evenly.

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When you're already
opening up to that hydrant,

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squeeze and lift.

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And then lower.

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Open, squeeze and lift.

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And then lower.

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One more time.

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Squeeze and lift.

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And then draw it in and
all the way up to your lunge.

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Take a second to
get settled here.

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Maybe walk the right
knee back just a bit.

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Press into all four
corners of the left foot.

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Squeeze the inner
thighs to the midline.

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Lift up from the pelvic floor

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and we'll reach the
fingertips forward, up and back.

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Extending through
the crown of the head.

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Inhale in, exhale,
take it around and down,

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fingertips kiss the mat.

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Twice more with the
sound of your breath.

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And then slow and steady peeling
that left hip crease back,

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flexing the left
toes towards the face.

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Rolling through that left foot,

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bring it back to your lunge,

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back to all fours.

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Nice.

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Reset Tabletop Position.

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Now we're gonna drop the
ribcage down towards the mat,

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then take it to the left and
then bring it up through center.

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To the right, down,

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and in a circular motion you go

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now really
exaggerating with the ribs,

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noticing what 
happens in the tailbone

00:12:55.074 --> 00:12:59.945
as you move through this flow.

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And then reverse.

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Can start to really
find what feels good here.

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Think of the body
as one moving part.

00:13:11.560 --> 00:13:14.000
So we're initiating
with the rib cage,

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but really it's
one moving part.

00:13:16.120 --> 00:13:18.080
Everything's connected.

00:13:18.080 --> 00:13:21.800
If you find a little, you know,
sticky spot or sore spot,

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you might stay
there for a moment.

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Breathe.

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And then bring it back to
center when you're ready.

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Curl the toes under and we're
gonna walk it back to our squat.

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Now this time the heels may

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stay lifted or maybe we walk

00:13:40.960 --> 00:13:45.680
our stance out a little more
and come into a more

00:13:45.680 --> 00:13:49.600
traditional version
of Malasana, yogic squat.

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Palms come together,
elbows wide.

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We do not have
to hit this today.

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We don't have to hit this ever.

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Just checking in.

00:13:58.840 --> 00:14:00.738
And noticing

00:14:03.442 --> 00:14:06.763
our relationship
to all of these things.

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Cool, that's it.

00:14:09.240 --> 00:14:12.240
And then slowly
lift the heels first,

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then press down into the toes,
come back to all fours.

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Walk yourself to center,

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and then swing the
legs to one side, any side,

00:14:20.800 --> 00:14:23.812
and come to lie
down on your back.

00:14:25.600 --> 00:14:28.680
When you get there,
hug the knees into the chest.

00:14:29.920 --> 00:14:33.555
Maybe rock a
little side to side.

00:14:36.760 --> 00:14:39.520
Then from here,
open the knees wide.

00:14:39.520 --> 00:14:41.080
Reach your hands through to

00:14:41.080 --> 00:14:45.320
grab either the inner arches
or the outer edges of your feet.

00:14:45.320 --> 00:14:47.080
If you're like,
"Yeah, right, lady,"

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then come maybe to the tops 
of the kneecaps, excuse me,

00:14:50.160 --> 00:14:54.483
the front of the kneecaps
or the front of the shins.

00:14:56.120 --> 00:14:58.250
And then see what happens 
if you kick one leg up

00:14:58.250 --> 00:15:00.746
and then the other, Happy Baby.

00:15:02.080 --> 00:15:04.080
Lengthen your tailbone forward.

00:15:04.080 --> 00:15:06.800
So there's an active
lengthening of the tailbone

00:15:06.800 --> 00:15:09.480
and this
posture that is really,

00:15:09.480 --> 00:15:13.429
really therapeutic and lovely,

00:15:13.429 --> 00:15:16.040
in my opinion.

00:15:16.040 --> 00:15:18.680
Take a deep breath in.

00:15:18.680 --> 00:15:21.520
Long breath out.

00:15:21.520 --> 00:15:23.400
Then slowly release that,

00:15:23.400 --> 00:15:25.240
bring the soles of
the feet to the ground,

00:15:25.240 --> 00:15:28.200
palms come to the earth,
arms gently at your sides.

00:15:28.200 --> 00:15:30.200
Walk the shoulder blades 
in towards each other.

00:15:30.200 --> 00:15:32.440
Make sure your toes
are pointing forward.

00:15:32.440 --> 00:15:34.760
Inhale in,
slow and steady,

00:15:34.760 --> 00:15:37.880
as slow as you can go
with the tailbone initiating,

00:15:37.880 --> 00:15:39.760
we'll start to roll
up through the spine,

00:15:39.760 --> 00:15:41.440
coming into a Bridge.

00:15:41.440 --> 00:15:42.880
Doesn't have to be the
highest Bridge (chuckles)

00:15:42.880 --> 00:15:45.360
you've ever
embodied your whole life.

00:15:45.360 --> 00:15:47.720
Make it nice and slow
and more about the process,

00:15:47.720 --> 00:15:51.640
the journey of
massaging up the spine.

00:15:51.640 --> 00:15:54.931
And then slowly down the spine.

00:15:57.600 --> 00:16:00.520
And for these next two rounds,
maybe close your eyes so you

00:16:00.520 --> 00:16:04.330
can really feel that

00:16:04.330 --> 00:16:08.663
slow lift one 
vertebra at a time.

00:16:11.440 --> 00:16:15.265
Whole body moving together.

00:16:17.000 --> 00:16:19.446
One moving part.

00:16:25.760 --> 00:16:30.382
After your third Bridge,

00:16:30.382 --> 00:16:33.240
slowly release the spine,

00:16:33.240 --> 00:16:35.320
soften through 
the collarbone, the chest.

00:16:35.320 --> 00:16:37.948
We'll open the knees wide.

00:16:39.000 --> 00:16:41.430
Slowly bring the 
left hand to the heart

00:16:41.430 --> 00:16:43.658
and the
right hand to the belly.

00:16:45.360 --> 00:16:47.720
Inhale in deeply.

00:16:47.720 --> 00:16:51.682
As you exhale,
relax the weight of your body.

00:16:53.240 --> 00:16:55.584
Find stillness.

00:16:58.720 --> 00:17:01.490
The wisdom of the body is

00:17:01.490 --> 00:17:06.240
just impeccable.

00:17:06.240 --> 00:17:10.160
So what this time
does for us is it allows,

00:17:10.160 --> 00:17:12.981
it simply allows us

00:17:12.981 --> 00:17:17.279
to connect to that wisdom.

00:17:18.960 --> 00:17:23.440
Again, this idea that
the movement is really an

00:17:23.440 --> 00:17:25.520
expression of
your innermost self.

00:17:25.520 --> 00:17:28.400
So that's why we
focus on the how.

00:17:30.120 --> 00:17:35.428
That's why we train to reside
in the role of the observer.

00:17:38.440 --> 00:17:42.960
And all of this takes
practice and curiosity.

00:17:42.960 --> 00:17:47.229
So thank you once 
again for showing up here

00:17:47.229 --> 00:17:49.760
to do just that.

00:17:49.760 --> 00:17:53.480
Extend your right leg out long,
extend your left leg out long.

00:17:53.480 --> 00:17:55.620
And you can bring the toes
in and out a little bit here,

00:17:55.620 --> 00:17:57.040
a little windshield wiper.

00:17:57.040 --> 00:17:59.050
Should feel good.

00:18:02.771 --> 00:18:05.576
And let everything go.

00:18:08.480 --> 00:18:12.040
Slowly bring the palms together.

00:18:12.040 --> 00:18:14.520
Lift the thumbs
up to the third eye.

00:18:14.520 --> 00:18:17.591
Inhale, lots of love in.

00:18:19.720 --> 00:18:20.960
Great work today.

00:18:20.960 --> 00:18:23.494
Exhale, lots of love out.

00:18:25.080 --> 00:18:26.415
Namaste.

00:18:27.159 --> 00:18:31.263
(upbeat rhythmic music)