WEBVTT

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- Hi everyone.

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Welcome back to Flow,
your 30 Day Yoga Journey.

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It's Day 7.

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Can you believe it?

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And on Day 7,

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we're gonna hone in on
synchronizing the breath with

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the movement and the
movement with the breath.

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Let's get started.

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(light rhythmic music)

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Alrighty, let's begin
in a nice comfortable seat.

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Come on down to the ground.

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You might sit up on
a blanket or a block.

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You might even move the

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fleshy part of the buttocks
old-school style so you can

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really feel your
sits bones on the ground.

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And we have begun.

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Take a moment to
just notice how you feel.

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Maybe a little breath of

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gratitude here for
making it to the mat.

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I know it's not easy.

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But the hard part is done.

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I'm so glad you're here.

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Just take a couple
moments to drop in,

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find length in the spine,

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gentle lift in your heart.

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Letting go of the day thus far.

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And perhaps, you give 
yourself permission here

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to put anything
that's on your to-do list away.

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Just place it on the top
shelf for the duration of

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this practice and
we'll pick it up later.

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Start to gently
deepen your breath.

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And if you like,
you can play today with

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bringing the tip of the tongue
to the roof of your mouth.

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And starting to
breathe with an audible sound.

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If this is new for you,

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it's a lot like fogging
up a window with your breath.

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Like so, you can
even give that a try.

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But then we recreate that
sound by sealing the lips,

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bringing the tip of the
tongue to the roof of the mouth,

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providing us an
anchor for the mind,

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enhancing the 
soundtrack of our breath here

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on the mat.

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In traditional yoga we call
this pranayama Ujjayi breath.

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Just creating this
ocean-like sound on the inhale.

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And on the exhalation.

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And, of course,
not to be that gal,

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but I do have a video on
Ujjayi if you are more curious,

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but for now,

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just play with
whatever's coming up,

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finding a little audible sound.

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We're gonna use that
throughout today's practice.

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Alright, shall we?

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Let's come forward onto all
fours and start to sync up the

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breath with the movement and
the movement with the breath.

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So chances are you've
already been doing this,

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but we're gonna
really focus on it today.

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Spread the fingertips wide,
like starfish,

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walk the knees
underneath the hip points

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and let the
breath fuel the movement.

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Try to be disciplined about

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that today as we focus
on the synchronization.

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So inhale, drop the belly, 
open the heart.

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Exhale, round the spine,
chin to chest, navel draws up.

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Sync up with your breath.

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Should feel good.

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Move nice and slow.

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And the next time you inhale,
come to Tabletop Position.

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Slight bend in the elbows.

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On the inhale, we're gonna
send the right toes out,

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left fingertips forward
with that Ujjayi breath.

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And then exhale,

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left elbow to left hip crease,
right knee to right elbow.

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We've been here before,
nice long neck.

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Good, inhale, reach and extend.

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Exhale, round everything in,
knee to nose.

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Repeat that pattern twice more.

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Inhale, extend.

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Exhale, contract.

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Neck stays long.

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Inhale, extend.

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Exhale, round everything in.

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Arch the back.

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Inhale, extend.

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Remember on this one,
spine stays nice and long.

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Inhale, extend.

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Rounding through.

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Beautiful.

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Release and switch.

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Here we go.

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Reach the right fingertips
forward, left toes back.

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Once you've established
your strong foundation,

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inhale,
reach, reach, reach.

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And exhale, bending the knee,
bending the elbow,

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neck stays long.

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Inhale, extend.

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Exhale, knee to nose.

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Navel draws up.

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Inhale, extend.

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Exhale, bend.

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Neck stays long.

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Inhale, extend, move slow.

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Exhale, round it in.

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Last round, inhale.

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Exhale.

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Inhale.

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Exhale.

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And release.

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Awesome work.

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Walk the hands forward,
curl the toes under.

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Come up to a Plank.

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Inhale in here, exhale to stay.

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Inhale to look forward,
shift forward.

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Exhale, lower all the
way to your belly.

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Palms come off the mat here,
tuck the chin,

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rolling up to a version of
Cobra here as you breathe in.

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And then follow that exhale,

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audible exhale
as you come down.

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Repeat twice more, inhale.

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Rise up,
syncing with the breath.

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Exhale, cascade it down.

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Now press into
the tops of the feet.

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Press into the pubic bone.

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Last one, inhale with
your breath, rise up.

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And exhale, soften and release.

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Awesome, press to all fours.

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Curl the toes under,
walk the hands back and

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we'll come into our
little Froggy squat.

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Check it out.

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Always pull a block
into the picture, if you like.

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Benji, quite picturesque

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in the window sill.

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You can't write this stuff,

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you guys, you can't make
this up (laughs),

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he just loves to play
with the architecture.

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Well done, quite the artiste.

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Okay, here we go.

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Drop the heels,
let's come into a Forward Fold.

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Take your time,
feet nice and wide,

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toes pointing forward,

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relax the weight
of the head over,

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bend your knees.

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Let's find some soft, easy
movement here that feels good.

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Listen to your body.

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Could be walking the fingertips
to one side then the other.

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Maybe clasping the elbows.

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Maybe a gentle nodding
of the head yes.

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Shaking the head no.

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Maybe it's something else.

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Maybe you've been carrying a

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little anxiety or a
little worry about something.

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Maybe this is an opportunity to
experiment with letting that go,

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letting it slip off the back,

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off the shoulders,

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back into the earth
so that when you rise up,

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you feel a little bit lighter,

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little more at ease.

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Feel your foot to earth
connection, Baddha Bandha,

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all four corners
of the feet ground.

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If the arms are in the bind,

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go ahead and release them and
let's bend the knees generously,

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tuck the chin into the chest
and slowly roll up to standing.

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As you rise up to Mountain Pose,
find that strong footing.

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So almost as if we're trying to

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tear the yoga mat
right down the middle.

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The legs are strong.

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You can feel the quads engaged.

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The kneecaps lift
just a little bit.

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And without looking down,

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slowly slide the feet together,
really together, arch to arch.

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If you did, look down.
That's okay.

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But just notice.

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And now we're zipped up
tight through the legs,

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we're finding
this lift in the chest,

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we're gonna take the shoulders

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all the way up through
the ears and then exhale,

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take them back,
around and down.

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Repeat, inhale,
squeeze and lift.

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Exhale, back and
down with the shoulders.

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Last one with the
sound of your breath.

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Nice, now let's keep this

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conversation going
with the breath, so inhale.

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With your inhale,

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that breath fuels the
reaching of the arms up,

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navel draws in.

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Exhale, wiggle the fingertips,

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that fuels the
Forward Fold motion down.

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Good, bend the knees,

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inhale, slowly, mindfully,
with an attention to detail,

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walk the hands all
the way out to your Plank,

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take a deep breath in.

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And then exhale,
send the hips up high and back,

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Downward Facing Dog.

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Three cycles of audible
breath here to stretch it out.

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Bend one knee,
then the other,

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shift the hips
from left to right.

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Feel that lengthening through

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the side body but also
this lengthening and elongating

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through the front and
the back side as well.

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Nice.

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And when you're ready,
anchor through the left heel.

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Press into both palms
evenly and slowly inhale.

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Imagine you're sliding
your right foot up a wall.

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So we're not just
slinging the right foot up,

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but we're starting to get a
little more into the detail

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and sliding that foot
up an imaginary wall.

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Beautiful.

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Then turn the toes down,
press into both palms evenly.

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Hug your low ribs
in to engage your abs.

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You notice how that
changed my voice there?

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Powerful.

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Not me, but my muscles.

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Okay, here we go.

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You're like,
"Adriene, stop talking."

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Send that right foot
all the way up into the lunge.

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Breathe.

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Back knee stays lifted.

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Pull the right hip crease back,
and then bend.

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Straighten the front leg,
and then bend.

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Straighten and bend.

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From here, high lunge.

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Inhale, strong legs as we

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reach the fingertips
forward, up and back.

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Front knee stays bent.

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You can take a second to bend

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that back knee and get your
center right underneath you.

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And then we're gonna repeat.

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Pull the right hip crease back,
straighten the front leg.

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And then bend.

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Straighten, inhale, and bend.

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Straighten.

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And bend,
sink a little bit deeper,

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lift the chest,

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maybe carve a line
with your nose, look up.

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And then slowly
release everything down.

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Plant the palms,
step the right toes back,

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inhale in.

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Follow that audible breath.

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As you exhale,

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belly to Cobra or
Chaturanga to Upward Facing Dog.

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Inhale to lift the chest,

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lengthen through
the crown of the head.

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Exhale to soften and release.

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Curl the toes under.

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Press up to Plank or all fours,
your choice.

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Take a deep breath in here,

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and then exhale to
your Downward Facing Dog.

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Breathe in.

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Breathe out.

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Alright, anchor
through the right heel.

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Inhale, slide that left
leg up, that imaginary wall.

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So you're really
reaching out and extending.

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Dial the left toes down,
press into both palms evenly.

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I won't keep you here too long.

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Hug the low ribs in,
engage the abs.

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And then slow and steady,
step it forward.

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Nice and easy,
lift that back knee.

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And then pull the left hip
crease back, breathe in.

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Exhale, bend.

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Inhale, straighten.

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Exhale, bend.

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Inhale, straighten.

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Exhale, bend.

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Now we're gonna squeeze the
inner thighs to the midline.

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Find that connection to center.

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And inhale, sweep the
fingertips forward, up and back.

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Fully embodying
the posture here.

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Building it from the ground up,
drawing the navel in and up.

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Here we go.

00:13:59.560 --> 00:14:01.720
Inhale,
straighten that front leg.

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Move slow, exhale, bend.

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Inhale, straighten.

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Exhale, bend.

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Relax the shoulders,
inhale, straighten.

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Exhale, bend.

00:14:14.480 --> 00:14:17.040
Now squeeze the inner
thighs to the midline.

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Lift up from the pelvic floor,

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lift your chest and
maybe send your gaze up.

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Good, and then slowly release.

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Bring it all the way down.

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Plant the palms,

00:14:25.880 --> 00:14:27.680
step the left toes back,

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and we take a little flow here.

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Inhale, shift forward.

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Belly to Cobra, or
Chaturanga to Upward Facing Dog.

00:14:35.120 --> 00:14:39.696
Meeting spot is
Downward Facing Dog.

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In Downward Dog,

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we're gonna
slowly bend the knees,

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walk the hands all
the way back to the toes,

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so Forward Fold at
the back edge of your mat.

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Bring the left fingertips
to the center of your mat,

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or you can use your block here.

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Bring the earth up
to you a little bit.

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And then as if you were
pulling a bow and arrow,

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you're gonna bring your right
fingertips to your left wrist,

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straighten through 
your right leg.

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So pull your
right hip crease up,

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bend your left knee and pull
that bow and arrow all the way

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up across the chest 
and up to the sky.

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Peek at me if you need to.

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Lengthen the crown of the head,

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spiral your
heart towards the sky.

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Breathe.

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Inhale in.

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Exhale, take it
right back down

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the way you came,
and we'll switch.

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The left hip crease pulls up

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this time to
straighten that leg,

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bend the right knee,

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and we pull that bow and arrow
all the way up across the chest.

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We lengthen through the crown,
following our breath.

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Spiraling the heart all the
way up towards the heavens.

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And then on an exhale,
taking it all the way back down.

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Beautiful.

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Inhale, halfway lift, 
your version.

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Just a little reset.

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Exhale to soften and bow.

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Ground through the feet,
spread the fingertips.

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Inhale, reach for the sky. 
All the way up you go.

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Exhale, palms come together
and down at your heart space.

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Breathe in.

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Breathe out.

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Reconnect to
that audible breath.

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Breathe in.

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Breathe out.

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On your next inhale,
reach for the sky.

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Breathe in.

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Breathe out, Forward Fold.

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Nice.

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Inhale, slowly walk it to Plank.

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Stay for the exhale,
draw your abs up.

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Stay here, inhale,
lengthen through the crown.

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Exhale, stay here,
reach through the heels.

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You can always lower to
the knees if you need to,

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working on the
same action points.

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Last time, inhale in.

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Lift up through
the shoulder blades.

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And exhale, stay here.

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Nice, and then
slowly lower to the knees.

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Cross the ankles and
come through to cross-legged.

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On your next breath then

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you're gonna send the fingertips
out left to right, like so.

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We'll do this slowly first and

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then we'll do the
pattern together.

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So inhale, we come so that the

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wrists are in line
with the shoulders.

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Shoulders are down and relaxed.

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Exhale, keep the heart lifted.

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Lift, lift, lift as you bring

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your palms together, 
Anjuli Mudra.

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Then chin to chest,

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a little throat chakra
lock here as you reach behind.

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Bring the palms
together behind the neck.

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Nice stretch here.

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And then inhale, we roll up 
from the base of the spine

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all the way up
through the crown of the head,

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reaching the
fingertips all the way up.

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And then we exhale,
press some hot air,

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slowly, slowly, slowly down.

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And then we're back to one.

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Let's do it. This is how we're
closing our practice today.

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So we really wanna think about,

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the movement is only
happening because of the breath.

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Think of it as
the fuel, the gas.

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So the length of the breath

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really is the
extension of the movement.

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And it can get a little tricky,
but it can also feel really

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nice when you feel
things start to sync up.

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Let's give it a try.

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I'll guide the way.
Here we go.

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Lift the chest, lift through
the crown, and begin.

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Inhale, send the
fingertips out, left to right.

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Nice slow breath.

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Exhale, hands
together at the heart.

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Chin to chest,

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you retain the breath
here as you reach behind.

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Then inhale,
belly draws up, we reach.

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Exhale, press.

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Inhale, halfway.

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Exhale, palms together.

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Chin to chest,
reach behind, inhale.

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Exhale, press.

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I'll guide one more round
and then leave you to it.

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Inhale, halfway.

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Exhale, palms together.

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Chin to chest, reach behind.

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Inhale, rise up.

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Exhale, float it down.

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Now let your breath
fuel these gestures,

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see what happens.

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Wherever you are,
do one more round.

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We'll meet you in Sukhasana.

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Nice, easy cross-legged seat.

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You can allow the hands to rest
gently on the body somewhere.

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And just notice how you feel.

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Just remember when
you're learning something new,

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give yourself grace.

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Let it be motivating.

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Great reason to
come back to the mat.

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Try again.

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Just notice how you're feeling,

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what thoughts are
coming across your mind.

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Great work today.

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As you step off the mat,
you can start to notice when

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you sync up with your
breath in your daily life and

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when it could be
beneficial to sync up

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with your breath
a little bit more,

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with a little more
awareness in your daily life.

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Let's bring the palms together
right up to the third eye.

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Take one final breath in,
sit up nice and tall.

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And one last breath together
as we bow the head, the heart.

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And say, tah-tah for now.

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See you tomorrow.

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Namaste.

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(upbeat rhythmic music)