WEBVTT

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- Hi everyone,
welcome back to Flow,

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your 30 Day Yoga Journey.

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We're so excited
that you're back here.

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It's Day 6 and

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this is traditionally
a core centric practice

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but really we're gonna 
look at it as an opportunity

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to connect to
our center in a deeper way.

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I love core work.
I know that's crazy.

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I never thought
I'd say that but I love it,

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I love guiding it
and I hope you will too.

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Do you trust me?

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Let's get started.

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(light rhythmic music)

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Alrighty, Day 6.

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Let's come on
down to the ground.

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Find a comfortable seat.

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We have a
shorter practice today,

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so we're gonna drop right in.

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Align your head over heart,
heart over pelvis,

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allow your eyelids to close or

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soften your gaze

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down gently past your nose.

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Hands rest gently,
somewhere on the body.

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Maybe part the lips here today,
soften the jaw.

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And slowly as you begin to

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slip into this present moment,

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here in practice together,

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see if you can slowly
find more length in the spine.

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So reaching up
through the crown of the head,

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lifting the sternum,

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using this time to continue to

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open your heart
and open your mind.

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And find center.

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Take a deep inhale
in through the nose.

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And exhale out through the nose.

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And as you exhale,

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think about drawing your
navel back to meet your spine.

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So you're
activating those muscles.

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And repeat. Inhale.

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Release that
contraction in the belly.

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Breathe in.

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And exhale through the nose.

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And there is a drawing in of

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the muscles of the
belly towards the spine.

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One more time.

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If you're still getting settled 
in here, totally understand.

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Let's see if we can catch
this last breath together.

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Big inhale.

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Fill the belly with air.

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And it requires some focus and

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discipline to really engage

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the muscles of the
belly as you exhale,

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contracting them
back towards the spine.

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Sweet.

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And release, breathe easy.

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Bat the eyelashes open.

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Let's take the left
palm to the earth here.

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Nice big side body stretch.

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So don't cut
yourself short here.

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Take up some space,

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reach the right
fingertips all the way out,

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up and over.

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Same thing with the left palm.
If it's really close to your body,

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see if you can
slide it out today.

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Give yourself a
little bit of space.

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Hips are heavy.

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Breathing deep here.

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Maybe spiraling the heart a
little up and a little down.

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Finding some rotation.

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Then reach it all the way up,
back through center,

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and take it to the other side.

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Hi, sweet Benji.

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Always here for practice.

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Always down.

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Exhale, come all
the way back to center.

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Beautiful.

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From here extend your
legs out long on your mat.

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Let's point the toes and

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we'll reach 
the fingertips forward.

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And this is not about
mastering this move,

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this is about
checking in with your center.

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So just doing a little
roll down here to take stock.

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I'm getting some nice
foot kisses from Benji.

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It's not bad.

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We're just going to
go really slow here.

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One vertebra at a time you
might feel the legs fly up,

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in which case you can

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enjoy that opportunity to smile,

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check in with your humility.

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And when you release the
weight of the back on the earth,

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bend the knees and
bring the hands to the belly.

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Same breath as before,

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should be a little bit easier
to find that contraction here

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now that we're lying on the
ground versus seated upright.

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So take a deep breath in,

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the biggest breath
you've taken all day.

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Fill the belly with air.

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And then exhale,

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really activate this contraction

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here by drawing the muscles of

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the low abs, in and up,
navel to the spine.

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It's active, it's fierce.

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So it's not passive, right?

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Inhale, expand. (chuckles)

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And exhale, contract.

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And you can close the eyes here

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if it feels good to kind
of feel it a little bit more,

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the sensation of the
breath expanding in the belly.

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And then try to
experience that contraction.

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Just a couple more
minutes to play here.

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I don't say this often,
but try not to be lazy as

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you're drawing
those muscles in and down,

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really activate them here.

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It'll pay off.

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And in this practice,

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this exploration of
expansion and contraction,

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there's obviously wonderful,
great metaphor.

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It's in this stance of
inevitable expansion and

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contraction that we get the
opportunity to kind of know

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who we are and find what

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center feels like for us in
the midst of that up and down,

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that rise and fall,
that expansion and contraction.

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Okay, you can let
that pranayama go.

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I want to center
myself on the mat.

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And we'll
interlace the fingertips,

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bring them behind the head.

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Just take a second here to be.

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Extend the thumbs,
massage the neck.

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I'm a big fan of core work now,

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but when I was first
introduced to core work,

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I thought of it more as like

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an aesthetic thing for my abs.

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And now I know that when 
I have core conditioning

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involved in my daily practices,

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I move easier,
I breathe better,

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and I feel like
I can move from center.

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That's not just a concept,

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it's something 
I can really experience.

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So let's have fun.
For the rest of this practice,

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we're going to play around,
experiencing our core,

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bringing some fire to
the center of the body.

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Let's giddy-up and go.
Inhale in.

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Exhale, lift the head,
the neck, the chest.

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Think about pressing your
shoulder blades down into your

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mat to lift the shoulders
and the chest up higher.

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Elbows stay wide or
at a nice wide diagonal.

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And then you're gonna draw the
belly in a bit here if you can,

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feel the low abs connect.

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Now many will feel
the heat here, the shake.

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Soften through the
skin of the forehead, breathe.

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And then maybe we lift the
right shin up parallel to

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the ceiling and then
the left shin up parallel.

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Breathe here.

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Now notice if the knees are
coming in towards the chest.

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If we wanna make that adjustment
to protect the low back here,

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go ahead and do so.

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If you're feeling pretty solid,

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start to slide those shins out

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so the knees are directly
over the hips and you'll definitely

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feel the abs turn on
a little bit more there.

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We're breathing here for three.

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You got this, lift up a
little higher for two and one.

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Take a rest,
keep the legs where they are.

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Just relax the head and
the neck, the shoulders down.

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Inhale, exhale, 
contraction in the belly,

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just like we did in 
the warmup as we lift up.

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So it really comes from the
center right out of the gate.

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When we work in this way,
we can do a lot less reps,

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focusing on the quality
and the control of the movement

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versus the quantity.

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This time, we're gonna take the

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left armpit chest over to
the top of the right thigh.

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So rather than
thinking elbow to knee,

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think left shoulder or
left armpit chest to the left,

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excuse me,
to the right thigh.

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Now keep the head lifted as you

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slide through center and
then take it to the other side.

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Right armpit chest

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to the top of the left thigh.

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Now keep the crown of the head

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extended as you come
through center and repeat.

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Inhale, come through center.

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Exhale, lift.

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Inhale through center.

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Exhale.

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Inhale, center.

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Exhale to the left.

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Now, notice your pelvis here.

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Can we keep the
pelvis and the hips steady?

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So they're not
lifting and shifting.

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That's the ticket.

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And even it out.

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Come back to center and rest.

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You can release the feet to 
the earth, hands to the earth.

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Just take a breath,
take a break.

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And we'll go again.
Interlace the fingertips,

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bring them behind
the head, the neck.

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Inhale in, exhale from center

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so that sharp contraction
brings the navel down,

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presses the low
ribs into the mat,

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and we lift up from there.

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Beautiful, lift the shins.

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One leg at a time.

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Maybe lift a little bit higher,
neck is nice and long.

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And we're gonna repeat.
We're gonna send the

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left shoulder to the
top of the right thigh,

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and then come through center.

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Exhale, right shoulder to
the top of the left thigh.

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And keep it lifted.

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In fact, you can reinforce that
lift as you come through center.

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To the right.

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Inhale.

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Exhale to the left.

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Now, stay here.
We're gonna add on.

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Inhale through center,
exhale to the right.

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You're gonna extend your
left leg, point the toes.

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Good, inhale to center.

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Exhale to the left,

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extend the right leg,
point the toes.

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Inhale to center.

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Exhale, extend, twist.

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Inhale, keep it lifted.

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Exhale.

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Inhale.

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Exhale.

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Inhale, exhale.

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Inhale to center.

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And exhale to rest everything.

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You can bring the
hands to the belly.

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Maybe give your belly,
your abs a little love,

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a little loving touch here.

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So if this work is new to you,

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be kind to yourself.

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Be patient.

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If you've been
practicing for a while,

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or actually even the
lucky beginner's mind,

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really use your breath to
enhance the connection with

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the muscles of
your abdominal wall.

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So focus on the exhale
(exaggerated exhale)

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in a big way.

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We're gonna do one more round.
Here we go.

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Interlace the fingertips.

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Inhale in deeply.

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Exhale, navel draws down.

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Press into the low ribs.

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So that bottom rib presses into

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the ground and that's
how we find this lift up.

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Good, lift the right shin,
lift the left shin,

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inhale, 
lift the chest a little higher.

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You're doing great,
exhale, here we go.

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Left shoulder to the
top of the right thigh.

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Keep the hip center.

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Slowly come 
back through, inhale.

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Exhale to the left.

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Inhale to center,
exhale to the right.

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Maybe you add the leg extension.

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Inhale to center.

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Exhale to the left.
Keep it slow.

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Inhale to center.

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Sharp, exhale.

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Inhale.

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Exhale.

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Keep it going.

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One more time on each side.

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And release.

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Hug the knees into the chest.

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Take a second here,
rock a little side to side and

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walk the shoulder blades
underneath your heart center.

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Good, then when you're ready,
press the palms into the earth.

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You're gonna send the
legs up towards the sky.

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Knees can stay as bent as
they need to here as you desire,

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as you like.

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And we're gonna slowly
lower the left leg down,

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Point the toes.

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Keep the shoulders relaxed
and then bring it back up,

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slowly lower
the right leg down.

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Inhale, feet together.

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Continue, exhale, lower.

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Inhale, lift.

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Exhale, lower, nice and slow.

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Inhale, lift.

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When you get to legs together,

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see if you can give it a little

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squeeze before
you lower your leg.

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Stay here with the
palms pressing on the earth.

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If you need a
little more support,

00:14:33.080 --> 00:14:36.526
walk the palms
underneath your hips.

00:14:38.040 --> 00:14:40.840
And if you want a
little more fire,

00:14:40.840 --> 00:14:43.480
you can keep this going,
interlace the fingertips,

00:14:43.480 --> 00:14:45.780
bring them behind the head.

00:14:52.720 --> 00:14:54.409
Find your breath.

00:14:55.520 --> 00:14:58.200
You're here for three.

00:14:58.200 --> 00:15:00.951
Press those low ribs down.

00:15:02.360 --> 00:15:05.000
And one release.

00:15:05.000 --> 00:15:06.080
Nice.

00:15:06.080 --> 00:15:08.800
Hug the knees into the chest,
release the feet to the mat.

00:15:08.800 --> 00:15:11.320
Take a deep breath in.

00:15:11.320 --> 00:15:14.080
And a long breath out.

00:15:14.080 --> 00:15:15.769
Deep breath in.

00:15:17.160 --> 00:15:19.440
And long breath out.

00:15:19.440 --> 00:15:21.880
One more round.
Interlace the fingertips.

00:15:21.880 --> 00:15:23.640
Lift the head,
the neck, the shoulders,

00:15:23.640 --> 00:15:25.360
or press the palms into the mat

00:15:25.360 --> 00:15:27.440
or walk them
underneath the hips.

00:15:27.440 --> 00:15:29.680
legs go up,
squeeze them together.

00:15:29.680 --> 00:15:32.960
And this time we're gonna
move a little bit faster.

00:15:32.960 --> 00:15:37.080
And you might even start to

00:15:37.080 --> 00:15:39.960
feel a little brushing of the legs,

00:15:39.960 --> 00:15:43.665
the inner thighs,
the inseams of the legs here.

00:15:44.840 --> 00:15:48.360
Coming into scissors 
for 15 seconds. You got this.

00:15:48.360 --> 00:15:50.840
Moving a little bit
faster than before.

00:15:50.840 --> 00:15:52.400
One leg, then the other.

00:15:52.400 --> 00:15:54.960
Protect that low back by

00:15:54.960 --> 00:15:58.600
hugging the low
bottom rib down to the mat,

00:15:58.600 --> 00:16:00.880
lifting the chest
a little bit more.

00:16:00.880 --> 00:16:03.360
You're here for five,

00:16:03.360 --> 00:16:05.280
four. You got it.

00:16:05.280 --> 00:16:07.240
Stick with it, three.

00:16:07.240 --> 00:16:09.640
Stick with it, two.
You got this.

00:16:09.640 --> 00:16:13.400
And one, release everything.

00:16:13.400 --> 00:16:15.240
You did it.

00:16:15.240 --> 00:16:16.600
Hug the knees into the chest.

00:16:16.600 --> 00:16:18.980
Rock a little side to side.

00:16:21.320 --> 00:16:22.680
Drop the feet to the mat.

00:16:22.680 --> 00:16:24.480
Hands come to the earth.

00:16:24.480 --> 00:16:27.080
Snuggle the shoulder blades
underneath the heart once again.

00:16:27.080 --> 00:16:29.680
Inhale, slowly begin to peel up.

00:16:29.680 --> 00:16:33.800
Starting at the tailbone,
moving up through the spine,

00:16:33.800 --> 00:16:37.360
you don't have to get
to the highest high point.

00:16:37.360 --> 00:16:42.040
Just get all the way
up to the cervical spine.

00:16:42.040 --> 00:16:43.740
Take a deep breath in.

00:16:43.740 --> 00:16:46.440
And on an exhale soften
through the collarbone,

00:16:46.440 --> 00:16:47.730
soften through the sternum

00:16:47.730 --> 00:16:52.520
and start to 
slowly roll it down.

00:16:52.520 --> 00:16:56.120
Finding that
articulation in the spine.

00:16:56.120 --> 00:16:58.120
Lovely, bring the
knees up to the chest.

00:16:58.120 --> 00:17:00.880
You can take
the arms to cactus arms

00:17:00.880 --> 00:17:05.840
or football goal post arms
as we say it down here in Texas

00:17:05.840 --> 00:17:09.440
and then allow the knees to
fall to one side, any side.

00:17:09.440 --> 00:17:11.280
You're done for the day.

00:17:11.280 --> 00:17:14.560
Breathe into your belly.
(chuckles)

00:17:14.560 --> 00:17:19.120
Well you're maybe not done
for the day but you're done here

00:17:19.120 --> 00:17:23.470
and I hope you have a
beautiful rest of the day.

00:17:25.360 --> 00:17:29.464
Take a nice deep,
I love you breath in

00:17:30.554 --> 00:17:31.680
and out.

00:17:31.680 --> 00:17:33.380
We'll slowly bring it 
back through center and

00:17:33.380 --> 00:17:35.935
take it to the other side.

00:17:39.730 --> 00:17:44.289
Again, never underestimate 
the power of this time

00:17:44.289 --> 00:17:47.866
that you've taken 
for yourself to connect

00:17:48.910 --> 00:17:53.240
to cultivate a conversation

00:17:53.240 --> 00:17:58.095
consciously between
the mind and your body.

00:18:02.720 --> 00:18:04.560
Take a deep breath in.

00:18:04.560 --> 00:18:06.480
Exhale, bring it back to center.

00:18:06.480 --> 00:18:09.200
Let's walk the feet
as wide as the mat.

00:18:09.200 --> 00:18:12.000
Allow the knees to rest inward

00:18:12.000 --> 00:18:15.040
towards each other so you
totally relax the lower body.

00:18:15.040 --> 00:18:17.480
Bring the hands to the belly.

00:18:17.480 --> 00:18:20.881
Let's take one final
breath in here together.

00:18:22.780 --> 00:18:25.456
And out together.

00:18:27.720 --> 00:18:32.440
Palms come together,
thumbs to the third eye.

00:18:32.440 --> 00:18:34.640
And we whisper,

00:18:34.640 --> 00:18:35.972
Namaste.

00:18:35.972 --> 00:18:39.974
(upbeat rhythmic music)