WEBVTT

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- Hello my darling friends,

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welcome back to Flow,
your 30 Day Yoga Journey.

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Today is Day 9, Release.

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Let's get started.

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(gentle rhythmic music)

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Alright, come on
down to the ground.

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Find a comfortable seat,

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and we're gonna
bring the palms together

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and start to rub them
together to begin this session.

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Thank you for being here.

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Slowly dropping into the moment.

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Today, the invitation to

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release any expectation of

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how the rest of your
journey is going to go.

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We'll release stress,

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any tension we
might be holding,

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in the body,
tension that you know of,

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or tension that
you're maybe not aware of.

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Continuing to deepen our
relationship with the breath.

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Creating a fluid conversation
with the mind and the body.

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Get a little faster here,

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create a little heat,
some friction.

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Sit up nice and tall.

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Take a deep breath in.

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And as you exhale,

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bring your hands
to your heart center,

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close your eyes.

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You can affirm here if you like.

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You can repeat after me
quietly in your head or whisper,

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"I release

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"that which no longer serves."

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Mhmmm, an oldie but a goodie.
(chuckles)

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"I release that
which no longer serves."

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Inhale in.

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Exhale to bat
the eyelashes open.

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Let's take it on forward,
hi, Benji,

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into a Tabletop Position.

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Spread the fingertips wide.

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Inhale, drop the belly,
look forward.

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Cow. Exhale,
round the spine, chin to chest.

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Really tuck your
tailbone here today.

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Press into the tops of the feet.

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Good, inhale, tailbone lifts up.

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Heart forward.

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Exhale, round the spine,

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chin to chest,
tailbone lengthens down.

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Inhale.

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Exhale.

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Nice. Inhale to Tabletop,

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drop the elbows
exactly where the hands are,

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spread the fingertips wide.

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Forearms parallel, then
gently walk the knees back,

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tailbone lifts
up towards the sky.

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And we melt the heart,

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opening up
through the shoulders,

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lengthening through 
the side body.

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Stay connected with your hands,

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so find that hand to earth
connection to root you here,

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little stability.

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Breathe into the belly,

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forehead might
come to the ground.

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Continue to deepen your breath.

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Nice, then carve a
line with your nose.

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Look forward, slide all the way
forward through to your belly.

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Press the pubic
bone into the earth,

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and as you're ready,

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slowly tuck the chin
and rise up to Sphinx Pose.

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Sphinx Pose,
press into the tops of the feet.

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Ground down through your elbows,

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find extension through
the crown of your head.

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Inhale in here.

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Exhale, slowly
release and lower.

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You're gonna send the
fingertips behind you now.

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Peek at me if you need to,
palms face down.

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Reach the fingertips back.

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Inhale in.

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Exhale, lift the head, the neck,
but keep the neck long.

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So gaze is straight down,

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we draw the
shoulder blades together,

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spinal extension,
breathe in.

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Nice, mindfully release,

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hands come
underneath the shoulders.

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We press up to all fours.

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Good, curl the toes under,
walk the hands back,

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knees open to
our squat position.

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Just check in with the feet.

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Notice if this is changing
at all or your relationship

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to being asked to do
it is changing at all.

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If not, that's okay.

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And then we're gonna walk
it all the way out to a Plank.

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Reach the heels back,
half Plank,

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lower the knees if you like,
otherwise full Plank, breathing.

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Hmm.

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Lifting up through
the upper back body,

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crown of the head
reaching forward.

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You got it,
you're here for three,

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two

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and one.

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Hips go high and back,
Downward Facing Dog.

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Take a couple moments here.

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And just notice, remember,

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the movement is an expression

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of the inner conversation.

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So as I guide you,

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you can kind of make
it your own by noticing

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how you're feeling 
in each shape, with each action.

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With every breath.

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Okay.

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Anchor the left heel.

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Inhale, lift the
right leg up high.

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Exhale,
send the right foot forward

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and lower your back knee.

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Bring the right hand over
towards the left side of

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your mat and keep it
nice and easy here.

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So maybe not lifting
the back knee just yet,

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keeping it nice and
soft in the skin of the face.

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Just breathing deep.

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And then bring your right hand

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back to the right
edge of your mat.

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Lift your back knee now.

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Step your right toes back and

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just go right to
that Downward Facing Dog.

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Inhale in, heart melts back, 
low ribs hug in.

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Good, exhale.

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Inhale, lift the
left leg up high.

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Slide it up that imaginary wall.

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Exhale, shift it forward,

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step it forward,
lower the right knee.

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Bring the left hand over to the

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right side of your
mat and just breathe,

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pulling that
left hip crease back.

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Hmm.

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Bring the left hand
back to frame the foot.

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Lift the back knee,
step it to Plank, inhale in.

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Exhale, Downward Facing Dog.

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Bring the heels together now so

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they don't have to touch
but just turn the heels in.

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Inhale in here as you bend
the knees wide like a frog.

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And then exhale, drop the heels.

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Two more like that.

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Inhale, bend, wide.

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Exhale, drop the heels.

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Claw through the fingertips.

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Last one, you got this.

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Lovely, then we'll bring the

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heels back in line with
the toes and the ankles.

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And slow and steady,
when you're ready,

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start to make your way
up to the top of your mat.

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Feet hip width apart
is where we will meet,

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Standing Forward Fold.

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Utanasana at the top of the mat.

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Clasp opposite elbow with

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opposite hand and begin
to rock gently side to side,

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relax the weight
of the head over,

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listen to the
sound of your breath.

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I love to use my creative mind

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in Forward Folds and
just imagine this weight,

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any weight I've been 
carrying on my back,

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any tension in my shoulders,

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any worry or anxiety in 
my brain just spills off here

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and kind of reintegrates
back into the earth.

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I don't need to carry it
around in my body anymore.

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Release the arms
that you haven't already.

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Bend your knees generously and

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connect to your feet
to support the low back.

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Draw the navel in and
let's roll it up to stand.

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And the sun has
come out here where I am.

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And we're in Mountain Pose.

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Lengthen through
the crown of the head.

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Ground through all
four corners of the feet.

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And when you're ready,
spread the fingertips,

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inhale, sweep the
arms all the way up.

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Exhale, wiggle the fingertips

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as you bend the knees and
slow and steady Forward Fold.

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Inhale, halfway lift
with airplane arms.

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So you're gonna
send the fingertips back,

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just like we did on the belly.

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Palms face down, draw the
shoulder blades together.

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Cool. Inhale in again here and

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then use your exhale
to cascade it down.

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Back up the way we came,
inhale, root to rise,

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reach, reach, reach.

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And exhale,
wiggle the fingertips,

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take it right back
down into the fold.

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Inhale, halfway lift again,
airplane arms.

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Lengthen through
the crown of the head.

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Exhale to soften and fold.

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Step the right foot back.

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Step the left foot back,
Plank Pose.

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Extension through
the crown of the head.

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I know I keep saying that,
but just keep working there.

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Inhale in again here.

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And use your exhale to lower
all the way to your belly.

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Inhale for Cobra, lift.

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Exhale to soften and release.

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Send the fingertips back,
palms face down.

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Inhale, lift the head,
the neck, the chest,

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but keep the gaze straight down
for this one so nice long neck.

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Beautiful, slowly release.

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Press the palms into the earth.

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You get to choose here whether

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you press up to 
all fours or Plank Pose,

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and then we'll meet
in Downward Facing Dog.

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In Down Dog, inhale,

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slide the right leg
up that imaginary wall.

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And on an exhale,

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squeeze the right knee
up into the chest

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and then step it
up into your lunge.

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Beautiful, pivot
on your back foot.

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As you're ready, inhale,

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keep that front knee bent as
we reach the left fingertips

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all the way up and
back for Warrior II.

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Inhale to lift and
lengthen through the crown.

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Exhale to pull the pinkies back
in space and lift your chest.

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One more breath here, inhale in.

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And exhale.

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Now listen carefully.

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We're gonna send the
left fingertips down and

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bring both fingertips forward
as you pivot on your back foot.

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Peek at me if you need to.

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Navel draws in to
support you here.

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And then you're gonna pull
the shoulders back in space.

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Good, inhale in,
lift your chest.

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Exhale,
send the fingertips back,

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crown of the head forward, 
palms face down.

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Heart looking forward,
maybe your, sorry,

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heart reaching forward.

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Maybe you're looking into and
imaginary pool of water here,

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seeing your reflexion.

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Back leg is super strong.

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You got this.

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Extension through the crown.

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Then fingertips go down to
come all the way up, high lunge.

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Woo, breathe in.

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Breathe out, take it all
the way back down to the mat.

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Awesome. Plant the palms,
step the right toes back.

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Inhale in.

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Exhale, belly to Cobra or
Chaturanga to Upward Facing Dog.

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Inhale in to lift
your heart and then exhale,

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release everything down.

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Locust variation.
Send the fingertips back.

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Press into the pubic bone,

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inhale, find that
extension through the crown.

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Maybe lift a little higher.

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And then exhale to release.

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Press up to all fours or Plank,
breathe in.

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Exhale, Downward Facing Dog.

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Let's keep it moving.

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Inhale, slide the
left leg up the wall.

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Exhale, shift it forward.

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From center, step it up.

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Pivot on the back foot,
keep that front knee bent.

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Lead with center,
so navel draws in,

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and that helps lift
you up through the spine,

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right fingertips reach forward,
up, and all the way back.

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Take a moment here
to find your alignment.

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Think of the body
as one moving part.

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So you make one adjustment,

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and then it kind of
affects something else.

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Creating a presence in the body.

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Beautiful. Now inhale in here,
exhale, slow and steady,

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right fingertips
are gonna come down.

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Your center moves you
as you slowly come forward,

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pivot on the back foot.

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Fingertips reach forward,

00:13:10.800 --> 00:13:13.920
then actively draw the
shoulders back in space,

00:13:13.920 --> 00:13:16.528
hold onto your core.

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Breathe in.

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Breathe out.

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Breathe in,
get really tall in the spine.

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As you exhale, you're gonna send
the fingertips back in space,

00:13:26.160 --> 00:13:27.880
crown of the head forward.

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We lean forward and

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we have a strong
presence in that back leg,

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so really active.

00:13:34.920 --> 00:13:38.240
Take a look down into the pond,
see your reflexion.

00:13:38.240 --> 00:13:43.000
This is definitely always
a Zoolander moment for me.

00:13:43.000 --> 00:13:44.400
Who am I?

00:13:44.400 --> 00:13:46.720
And then squeeze the inner
thighs to the midline as you

00:13:46.720 --> 00:13:49.440
slowly send the
fingertips down to come up.

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Big, powerful high lunge here
as you reach towards the sky.

00:13:55.040 --> 00:13:56.720
Nice, inhale in.

00:13:56.720 --> 00:13:59.960
Exhale, slowly
release it back down.

00:13:59.960 --> 00:14:02.560
Plant the palms,
step the left toes back,

00:14:02.560 --> 00:14:06.440
belly to Cobra or
Chaturanga to Upward Facing Dog.

00:14:06.440 --> 00:14:10.440
Use your inhale to lift your
heart and use your exhale to

00:14:10.440 --> 00:14:15.240
soften all the way
back down to the earth.

00:14:15.240 --> 00:14:17.360
Inhale for Locust.

00:14:17.360 --> 00:14:20.040
Exhale, draw the 
navel in and up.

00:14:20.040 --> 00:14:22.800
Lift the head,
send the fingertips back.

00:14:22.800 --> 00:14:27.680
Maybe we lift the toes
and ankles here, maybe.

00:14:27.680 --> 00:14:32.080
Press the pubic
bone into the earth.

00:14:32.080 --> 00:14:33.920
Inhale in to inflate,

00:14:33.920 --> 00:14:37.680
and then exhale to
soften and release everything.

00:14:37.680 --> 00:14:40.440
Plant the palms,
curl the toes under.

00:14:40.440 --> 00:14:43.360
Press up to all fours for Plank.

00:14:43.360 --> 00:14:44.920
Breathe in.

00:14:44.920 --> 00:14:47.441
Breathe out, Downward Dog.

00:14:49.120 --> 00:14:50.923
Breathe here.

00:15:02.560 --> 00:15:05.880
Inhale, carve a line
with the nose, look forward.

00:15:05.880 --> 00:15:08.320
Exhale, make your way
to the top of the mat.

00:15:08.320 --> 00:15:11.440
Baby steps,
maybe a float, maybe a hop.

00:15:11.440 --> 00:15:14.280
Maybe a little grapevine,
do-si-do.

00:15:14.280 --> 00:15:16.120
Forward Fold at the top.

00:15:16.120 --> 00:15:18.600
Feet hip width apart
or flush together.

00:15:18.600 --> 00:15:21.040
Doesn't matter to me,
just nice conscious footing.

00:15:21.040 --> 00:15:23.680
So you get to choose.

00:15:23.680 --> 00:15:25.403
Forward Fold.

00:15:26.680 --> 00:15:30.800
Inhale, halfway lift,
send the fingertips back.

00:15:30.800 --> 00:15:32.640
Exhale to release.

00:15:32.640 --> 00:15:33.680
Root to rise here.

00:15:33.680 --> 00:15:35.720
Squeeze the legs,
the feet are together.

00:15:35.720 --> 00:15:38.360
Inhale, reach for the sky.

00:15:38.360 --> 00:15:43.120
And exhale, hands back down
to the heart, Prayer Position.

00:15:43.120 --> 00:15:45.960
Try not to
fidget here if you can.

00:15:45.960 --> 00:15:49.280
Resist the urge, just notice.

00:15:49.280 --> 00:15:51.362
Breathe, observe.

00:15:53.280 --> 00:15:55.080
Notice where you
might be clenching.

00:15:55.080 --> 00:15:59.009
Can you soften or release there?

00:16:00.840 --> 00:16:04.600
Notice the thoughts that
come floating by like clouds.

00:16:04.600 --> 00:16:06.722
Can you

00:16:06.722 --> 00:16:10.494
acknowledge them 
and then release them?

00:16:19.400 --> 00:16:21.246
Alright, inhale in, 
as you exhale, you can

00:16:21.246 --> 00:16:23.800
bat your eyelashes open 
if you haven't already.

00:16:23.800 --> 00:16:25.400
Lift the sternum to the thumbs.

00:16:25.400 --> 00:16:27.520
We're gonna shift the
weight to the left foot.

00:16:27.520 --> 00:16:31.160
I step back on my
mat just for camera,

00:16:31.160 --> 00:16:33.400
but you can stay at the
front of your mat if you like,

00:16:33.400 --> 00:16:36.000
or step back with me.

00:16:36.000 --> 00:16:37.280
Shifting the
weight to the left foot.

00:16:37.280 --> 00:16:39.680
We're gonna inhale,
lift the right knee up.

00:16:39.680 --> 00:16:41.200
Now this is
easier said than done,

00:16:41.200 --> 00:16:45.280
so you can always use a little
wall or a piece of furniture,

00:16:45.280 --> 00:16:46.680
or if you're
practicing with someone,

00:16:46.680 --> 00:16:51.680
you can use them (chuckles)
as a little kickstand.

00:16:51.680 --> 00:16:54.440
But you also have the
good stuff right here.

00:16:54.440 --> 00:16:58.080
So try to connect
your hips to your low ribs.

00:16:58.080 --> 00:17:03.160
You have your abs here
to help you find that lift.

00:17:03.160 --> 00:17:07.017
And we're here,
Standing One-Legged Tadasana.

00:17:09.640 --> 00:17:12.160
Breathe in, 
stand up a little taller.

00:17:12.160 --> 00:17:13.000
Breathe out.

00:17:13.000 --> 00:17:15.960
You're gonna slowly, slowly,

00:17:15.960 --> 00:17:19.080
send the heart forward,
send the foot back.

00:17:19.080 --> 00:17:20.680
Maybe point the right toes,

00:17:20.680 --> 00:17:22.920
just help give you a
little extension there.

00:17:22.920 --> 00:17:25.240
And then if it
feels available or fun,

00:17:25.240 --> 00:17:27.520
we might reach
the fingertips back,

00:17:27.520 --> 00:17:30.310
airplane arms,

00:17:30.310 --> 00:17:32.900
draw the
shoulder blades together.

00:17:34.320 --> 00:17:37.101
Extension through
the crown of the head.

00:17:38.920 --> 00:17:41.360
Beautiful, inhale in.

00:17:41.360 --> 00:17:42.640
Wherever you are, exhale,

00:17:42.640 --> 00:17:46.160
see if you can come back to that
Standing One-Legged Tadasana,

00:17:46.160 --> 00:17:48.400
even if it's just for a moment.

00:17:48.400 --> 00:17:51.040
And then release.

00:17:51.040 --> 00:17:53.440
So we release the leg and we
also release that experience.

00:17:53.440 --> 00:17:57.440
Like, okay, cool, my
balance is not that great today.

00:17:57.440 --> 00:17:58.160
Let's try it again,

00:17:58.160 --> 00:17:59.460
or maybe it's wonderful,
and you're like,

00:17:59.460 --> 00:18:01.920
"Wow, it's coming together."

00:18:01.920 --> 00:18:03.120
Here we go.

00:18:03.120 --> 00:18:04.800
Left leg lifts up.

00:18:04.800 --> 00:18:08.240
Imagine you're
lifting from center.

00:18:08.240 --> 00:18:10.334
Whatever that means to you.

00:18:11.600 --> 00:18:12.640
Nice and slow.

00:18:12.640 --> 00:18:16.000
I like to really slow these 
balancing postures down so

00:18:16.000 --> 00:18:20.725
that I am recruiting 
all of my core muscles

00:18:20.725 --> 00:18:22.880
and not just kind of doing 
them on a wing in a prayer.

00:18:22.880 --> 00:18:26.240
I feel like I did
that for many years.

00:18:26.240 --> 00:18:27.960
There's a good metaphor there.

00:18:27.960 --> 00:18:31.760
Okay. Here we go,
lift the sternum to the thumbs.

00:18:31.760 --> 00:18:32.480
And start to play.

00:18:32.480 --> 00:18:35.160
Shift your heart forward,
gaze forward,

00:18:35.160 --> 00:18:37.412
left leg kicks back.

00:18:40.040 --> 00:18:42.600
Maybe we send
the fingertips back.

00:18:42.600 --> 00:18:46.680
I like to imagine pressing my
palms into like some dense air

00:18:46.680 --> 00:18:49.120
or maybe a little
sheet of plexiglass,

00:18:49.120 --> 00:18:50.800
something here to really help

00:18:50.800 --> 00:18:53.659
me find that
extension in the crown.

00:18:54.840 --> 00:18:56.418
Breathe.

00:18:58.800 --> 00:19:02.320
All that ab work of
drawing the navel to the spine,

00:19:02.320 --> 00:19:03.861
find that here.

00:19:05.000 --> 00:19:05.800
Lovely.

00:19:05.800 --> 00:19:09.600
And then slowly release,
fall out of it, laugh.

00:19:09.600 --> 00:19:11.920
Fart, chuckle.

00:19:11.920 --> 00:19:14.760
Come back to that
Standing One-Legged Tadasana,

00:19:14.760 --> 00:19:15.920
wherever you are.

00:19:15.920 --> 00:19:17.823
Just capture it for a moment.

00:19:19.120 --> 00:19:20.800
And then let it go.

00:19:20.800 --> 00:19:22.160
Awesome work.

00:19:22.160 --> 00:19:25.720
Alright, now come to
stand in the center of your mat.

00:19:25.720 --> 00:19:29.040
Feet a little bit
wider than hip width apart.

00:19:29.040 --> 00:19:31.120
We're gonna end with one of my

00:19:31.120 --> 00:19:36.040
favorite moves here today
to release any stagnant energy.

00:19:36.040 --> 00:19:39.520
So if this is new for you,
you're gonna find a soft knee.

00:19:39.520 --> 00:19:42.240
So very important not
to lock up the knees here,

00:19:42.240 --> 00:19:44.040
and a soft malleable foot,

00:19:44.040 --> 00:19:46.400
whatever that means to you.

00:19:46.400 --> 00:19:48.400
Your body will know.

00:19:48.400 --> 00:19:51.120
And we'll just shift our
weight a little left to right,

00:19:51.120 --> 00:19:53.080
and the arms
are gonna be loose,

00:19:53.080 --> 00:19:54.720
like noodles.

00:19:54.720 --> 00:19:57.520
And there's so many different

00:19:57.520 --> 00:20:00.560
modalities that
do a version of this.

00:20:00.560 --> 00:20:03.400
And I think there's a
good reason for that.

00:20:03.400 --> 00:20:05.480
But for today,
let's not think too hard.

00:20:05.480 --> 00:20:10.560
Just allow our gaze to be soft,
shift a little left to right.

00:20:10.560 --> 00:20:12.400
And maybe you find a little

00:20:12.400 --> 00:20:16.560
breath pattern
here that feels good.

00:20:20.520 --> 00:20:25.040
Maybe you find a little weight
in the swing of the arms that

00:20:25.040 --> 00:20:29.194
results in inevitably a little

00:20:29.194 --> 00:20:32.067
booty smack.

00:20:35.800 --> 00:20:37.880
And for the next 30 seconds,

00:20:37.880 --> 00:20:42.160
try to embody this gesture fully
here in the present moment.

00:20:42.160 --> 00:20:46.115
Let go of any thoughts,

00:20:46.115 --> 00:20:49.277
any expectations,

00:20:49.277 --> 00:20:51.560
release them.

00:20:51.560 --> 00:20:55.600
And swing the arms,
moving your center,

00:20:55.600 --> 00:20:58.120
left to right.

00:21:02.040 --> 00:21:04.760
We call this
Knocking On Heaven's Door.

00:21:04.760 --> 00:21:08.280
And you will get to this moment
where you feel like an idiot.

00:21:08.280 --> 00:21:09.320
(laughs)

00:21:09.320 --> 00:21:12.160
And then that's the greatest
moment because you're like,

00:21:12.160 --> 00:21:13.960
"Yeah, cool."

00:21:13.960 --> 00:21:15.400
I'm gonna keep doing it anyway

00:21:15.400 --> 00:21:20.520
'cause it feels like
something is stirring in me.

00:21:20.520 --> 00:21:22.482
Five more seconds.

00:21:25.240 --> 00:21:28.500
And then slowly begin

00:21:28.500 --> 00:21:30.960
to wind it down,

00:21:30.960 --> 00:21:33.840
coming to stand in Tadasana.

00:21:33.840 --> 00:21:35.560
Feet together,
really together,

00:21:35.560 --> 00:21:38.534
arms gently at your side.

00:21:41.960 --> 00:21:45.640
Slowly bring your right hand 
to your heart center.

00:21:45.640 --> 00:21:47.600
And your left hand
to your heart center.

00:21:47.600 --> 00:21:51.106
Palms in prayer or
palms on the chest.

00:21:52.280 --> 00:21:54.107
Great work today.

00:21:56.240 --> 00:22:00.040
Now you have this
in your vocabulary,

00:22:00.040 --> 00:22:03.741
the invitation, the tool,

00:22:03.741 --> 00:22:06.196
the choice to release.

00:22:11.920 --> 00:22:15.099
Release any
tension in the forehead.

00:22:17.080 --> 00:22:20.920
Inhale,
draw the thumbs up there.

00:22:20.920 --> 00:22:23.202
Give a little massage.

00:22:26.080 --> 00:22:28.667
Exhale, relax your shoulders.

00:22:30.360 --> 00:22:31.360
Great work.

00:22:31.360 --> 00:22:34.560
Look forward to
seeing you tomorrow.

00:22:34.560 --> 00:22:37.720
Let's take one final
breath in from the heels,

00:22:37.720 --> 00:22:40.120
the soles of feet all the
way to the crown of the head.

00:22:40.120 --> 00:22:42.400
Let's breathe in.

00:22:42.400 --> 00:22:47.040
And exhale final
breath together to bow.

00:22:47.040 --> 00:22:48.695
Namaste.

00:22:50.068 --> 00:22:55.072
(upbeat rhythmic music)