WEBVTT

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- Hello everyone,
welcome to Yoga With Adriene.

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I'm Adriene and
this is sweet Benji.

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And today, per your request,

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we have a flow that is
good for beginners.

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So people who are
new to vinyasa or flow,

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or if you're someone who likes
to go to class at a studio or

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gym and you just wanna 
slow it down with someone

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you hopefully trust, (chuckles)

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that would be me or Benji,
one of us,

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then this would be a
good practice for you.

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So this is a good intro
level to flow or vinyasa.

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If you have a block, bring it.

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If you don't have one,
no worries, I got your back.

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Hop into something
comfy and let's get started.

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(upbeat music)

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Alright, let's begin
in a cross-legged seat.

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So come on down to the ground.

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I'm sitting on a block but
you can also sit on a blanket.

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You can even roll your mat up

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and sit with a
little lift like that.

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And then as you come
into this tuning in position,

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give yourself a little space so

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you don't have to draw
the ankles super close in.

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In fact, the traditional 
Sukhasana Pose,

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we draw the ankles out,
we have a nice wide base.

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Then sit up nice and tall
and take a deep breath in.

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And as you exhale,

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you can close your eyes
or soften your gaze and just

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allow your shoulders to
drop as you land in this moment.

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And then again,
a deep breath in.

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And a long breath out,

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relaxing the shoulders again,

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just allowing
yourself to land here.

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Whatever you're
bringing to this practice,

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this moment,
whatever shape you're in,

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mentally, emotionally,
physically, it's all good.

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It's an honor and a
pleasure always to guide you.

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We're gonna flow today,
so this is a beginner's flow.

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So I really want to kind of

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bring it down to 
a foundation level

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to best support you.

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And that foundation
level is going to be

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to remember this one thing;

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The breath always comes first.

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In the flow practice,

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the fuel that moves the body,

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the gas comes from the breath.

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And the quality of our movement
is also dictated by the breath,

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particularly in
vinyasa and flow.

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Although I feel that
way all the time, so.

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So even if it feels quite hard,

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we're going to keep a focus
on the breath the entire time,

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conscious breathing.

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Alright, on that note,

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can bat the eyelashes open
and we're gonna inhale,

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move into an
all fours position.

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As you exhale,

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start to get situated with the
wrists underneath the shoulders,

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the knees directly
underneath the hips.

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And you can move your block to

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the front of the
mat if you have one.

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Cat-Cow, inhale.

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The first part of
the flow is here.

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We inhale, drop the belly,
open the chest, look forward.

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Exhale, press into the palms, 
round through the spine.

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Inhale, drop the belly, 
look forward.

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And exhale, navel draws up.

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As you press into the hands,

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press into the
tops of the feet.

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Do a couple more with
the sound of your breath.

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It can help to make the breath

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audible if you're
familiar with Ujjayi breath,

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the victorious breath.

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That can help
anchor a busy mind.

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Flow a couple more
times here with your breath.

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Again, allowing the breath

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to fuel the action.

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Now come to neutral.

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And the next
time you breathe in,

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we're gonna extend the right
arm out and the left leg out.

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You can do them one at a time.

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This is a balancing act.

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Inhale in.

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Exhale, draw your limbs
in towards the center of your

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body and round
through the spine.

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And we flow here.

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Inhale, extend.

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Exhale, draw it in.

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Move with your breath.

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Inhale, extend.

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Exhale, draw it in.

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One more time.

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Inhale, extend.

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And exhale, draw it in.

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Then release and we're
gonna switch to the other side.

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Inhale, left arm, right leg out.

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With your breath,
exhale round in,

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drawing the limbs in.

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Inhale, extend.

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Exhale, draw it in.

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So focus on the breath here.

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And don't really feel like we
need to master this movement

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and the details
of this movement,

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but to really get our brains

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used to moving with the
inhale and the exhalation.

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Excellent.
When you're ready, release that.

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We're gonna bring the
palms down to the earth,

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knees wide and
send the hips back,

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Extended Child's Pose.

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Take a breath cycle here.

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One inhalation in.

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And a slow
exhale all the way out.

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Now press into your palms,

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press into the
tops of the feet.

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Think about moving from
the center of your body.

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As you slowly inhale, lift up,

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look forward, find extension.

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Exhale, send it right
back to Extended Child's Pose.

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So now this is a little vinyasa,

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moving intentionally
with the breath.

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Inhale, we rise.

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Think about length in the neck.

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And exhale, we soften.

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And send the hips back.

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And you can start to find a

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little wave in the
spine if that feels good.

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Inhaling, extend.

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Exhaling, coming back.

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Awesome. The next time 
you inhale, come forward,

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you'll walk the
knees underneath the hips,

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curl the toes under,
and on an exhale,

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send the hips back
for Downward Facing Dog.

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Breathe in here.

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Plant the palms,
draw your navel up and in.

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And think about sending the

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majority of your
weight into the low body.

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And to do that,
we press away from the yoga mat

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with our palms
instead of crashing down in.

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And this sensibility and

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literally this
strength comes with practice.

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So just keep breathing.

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Nice, now bend your knees.

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We're gonna walk the feet one
little step at a time all the

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way up to the
tippy top of the mat.

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When you get there,
feet hip width apart

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and a Standing Forward Fold.

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So relax the weight
of the head over here.

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Find your breath.

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And really bring your awareness
to the soles of your feet.

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Ground down through all
four corners of the feet.

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Notice if one toes,
one foot maybe is pointed out.

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Can you guide it back in?

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See if you can
get them parallel.

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Bend your knees,

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just feel that lengthening
in the whole hamstring,

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in the low back.

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And if you wanna do any soft,
easy movement here,

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clasping the elbows,
shaking the head yes or no,

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please do.

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Just notice if you've started

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to shorten your breath or
even constrict your breath here.

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Keep it flowing.

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Nice, now we're gonna
ground through the feet.

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And with breath,
whatever that means to you,

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slowly begin to roll up.

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Knees bent to support the back.

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Here we go.

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Together we'll rise up tall
into Tadasana, Mountain Pose.

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And when you get here,
ground through the feet again,

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lengthen through
the crown of the head,

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lift the chest and

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draw your shoulder blades
together and down.

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So you come into 
quite a stance here,

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quite a pose.

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And in this posture,

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we actively draw
the navel in and up.

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And for today's variation,
you can open the palms,

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just kind of in a
receiving gesture.

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Alright, now the
breath fuels the action.

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So soft knees, the inhale takes
the fingertips all the way up.

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Ideally you wanna stretch
as long as your inhale

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so we're really
synchronizing the two things.

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And then exhale, same thing.

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For the whole duration
of this Forward Fold,

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all the way down,
you're breathing out.

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And at first your breaths
won't be that long

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but we can practice.
That's why we're here.

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Inhale, slide the palms to
the tops of the thighs now.

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Draw your elbows in like little

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grasshopper legs and
this is done on an inhale.

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So halfway lift
as you breathe in.

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And then you exhale,
soften and let everything go.

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Bend the knees to
protect the low back,

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send the fingertips forward.

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We're just gonna
reverse everything,

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come all the way back up.

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Inhale, and exhale,
hands come down to your sides.

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Let's repeat that.

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With the breath,
inhale, reach for the sky.

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Exhale, Forward Fold
all the way down.

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Inhale, halfway lift,

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lengthen through the crown of
the head so the neck is long.

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And then exhale,
soften and fold.

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Bend the knees,
ground through the feet,

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spread the fingertips,
inhale, reach all the way up.

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Standing tall.

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And then exhale,
hands all the way down,

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Mountain, we're gonna add on.

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Inhale, reach for the sky.

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Exhale, soft knees,
Forward Fold all the way down.

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Inhale, halfway lift, 
flat back position.

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Elbows soften and fold as
you release the forehead down.

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Breathe out.

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This time
fingertips come to the mat.

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We're gonna inhale,
step the right foot back.

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Exhale, lower the right knee.

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Press into the 
top of the back foot

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and you can pad the knee
here or even double up on your

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mat by just folding it over if
you need a little extra padding.

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On an inhale, sweep the arms
forward, up and back.

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Big breath in as you lift
your heart up towards the sky.

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Then exhale,
fold it all the way back down.

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Stay here.

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You're gonna
straighten your front leg.

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Flex your left toes towards
your face for a nice stretch.

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Good, then roll
through that left foot.

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Come back to
your nice low lunge.

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Inhale in.

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Exhale, you're gonna step your
back foot up to meet the front.

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Now inhale, lift to
that flat back position.

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Exhale to soften and fold.

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Root to rise here
with your breath.

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Inhale, reach for the sky.

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And exhale, Mountain Pose.

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Good, again,
inhale, reach for the sky.

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Exhale, Forward Fold.

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Now if you have your block here,

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you can start to play
with it for your halfway lift.

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Inhale, halfway lift.

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Exhale, soften and fold.

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Good, inhale, 
step the left foot back.

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Exhale, lower your
left knee to the earth.

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Good, press into the
top of the left foot.

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That's a real
root for this posture.

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So press into the top of
the left foot and inhale,

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slowly sweep the arms
forward, up and back.

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Breathe here, lift your chest.

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Press into the
right big toe mound,

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just to ground that.

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And then slow and steady,

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bring it back down
as you breathe out.

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Nice, inhale in.

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Exhale,
straighten the front leg.

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Stretch.

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Continue to breathe as you
roll through that right foot.

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Good, inhale, 
curl the back toes under.

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Lift the back knee.

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Exhale, step the feet together
up at the top of your mat.

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So now bring the feet together,
really together, arch to arch.

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Good, hands on the
thighs or maybe hands on block.

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We inhale, halfway lift.

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And exhale to soften and fold.

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Root to rise here.

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Inhale, reach all the way up.

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And exhale, hands at
our sides, Mountain Pose.

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Excellent, just take a second

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here to drop your right ear
over your right shoulder.

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Stretch.

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And then draw your
chin through center,

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left ear over left shoulder.

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Stretch.

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Breathe.

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And then draw the chin to the
center and slowly as if you

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were pressing a
little marble with your nose,

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draw a line with
your nose forward.

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And as your gaze looks up,

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inhale, reach the arms all
the way up towards the sky.

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Interlace the fingertips here.

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You can keep the index fingers
pointed up towards the sky.

00:14:47.840 --> 00:14:50.000
Ground through all
four corners of the feet.

00:14:50.000 --> 00:14:53.480
As you inhale, you're gonna
bump the hips to the left.

00:14:53.480 --> 00:14:56.600
Send your fingertips
to the right.

00:14:56.600 --> 00:14:58.120
Exhale, come back to center.

00:14:58.120 --> 00:15:00.120
Ground through the heels.

00:15:00.120 --> 00:15:04.600
Good, inhale, take it
to the opposite side.

00:15:04.600 --> 00:15:06.720
And exhale, come to center.

00:15:06.720 --> 00:15:09.600
Release the bind,
inhale, look up.

00:15:09.600 --> 00:15:11.680
Exhale, soft knees as you float

00:15:11.680 --> 00:15:14.760
it all the way back
down into the fold.

00:15:14.760 --> 00:15:17.560
Inhale, halfway lift,
your version.

00:15:17.560 --> 00:15:19.000
Just play.

00:15:19.000 --> 00:15:21.440
Exhale, soften and fold.

00:15:21.440 --> 00:15:23.400
This time we're
gonna plant the palms,

00:15:23.400 --> 00:15:25.200
step one foot back and

00:15:25.200 --> 00:15:27.920
then the other and you're
coming into a Plank Pose.

00:15:27.920 --> 00:15:31.160
You can lower the knees here
and squeeze the ankles

00:15:31.160 --> 00:15:34.800
together in a Half Plank
or reach the heels back,

00:15:34.800 --> 00:15:37.440
knees lifted, Full Plank.

00:15:37.440 --> 00:15:40.000
Draw the low rib cage in.

00:15:40.000 --> 00:15:42.960
Feel your abs turn on.

00:15:42.960 --> 00:15:45.200
Good, you're gonna inhale.

00:15:45.200 --> 00:15:49.040
Here, exhale,
Downward Facing Dog.

00:15:49.040 --> 00:15:52.320
Inhale to Plank.

00:15:52.320 --> 00:15:56.280
Exhale, Downward Facing Dog.

00:15:56.280 --> 00:15:58.640
Breath to movement,
movement to breath,

00:15:58.640 --> 00:16:02.890
linking them slow and steady.

00:16:04.840 --> 00:16:06.960
Nice, and then the
next time you're in Plank,

00:16:06.960 --> 00:16:09.160
take a deep breath in.

00:16:09.160 --> 00:16:13.091
And exhale, you're gonna slowly
lower all the way to your belly.

00:16:14.960 --> 00:16:16.520
Press into the
tops of the feet again.

00:16:16.520 --> 00:16:18.920
Squeeze your elbows
into your sides again.

00:16:18.920 --> 00:16:21.120
Walk your hands back underneath

00:16:21.120 --> 00:16:24.560
your shoulders or in
line with your rib cage.

00:16:24.560 --> 00:16:26.840
Good, inhale, 
press into the pubic bone.

00:16:26.840 --> 00:16:31.080
Start to slowly lift the head,
the chest, the shoulders,

00:16:31.080 --> 00:16:32.720
Baby Cobra.

00:16:32.720 --> 00:16:37.080
And then exhale, release,
forehead kisses the earth.

00:16:37.080 --> 00:16:40.440
And again, with the breath,
inhale, rise up.

00:16:40.440 --> 00:16:43.000
Maybe go a little higher,
maybe not.

00:16:43.000 --> 00:16:46.000
And exhale, release,
press into the tops of the feet.

00:16:46.000 --> 00:16:49.520
One more, inhale, rise up.

00:16:49.520 --> 00:16:52.880
And exhale to release.

00:16:52.880 --> 00:16:54.400
Grab your block,

00:16:54.400 --> 00:16:56.800
bring it close to the
front of the mat if you have it.

00:16:56.800 --> 00:16:58.360
If not, we don't
need it, it's okay.

00:16:58.360 --> 00:17:00.760
We're gonna slowly
curl the toes under,

00:17:00.760 --> 00:17:03.200
press up to all fours,

00:17:03.200 --> 00:17:06.880
and then make your way
back to Downward Facing Dog.

00:17:06.880 --> 00:17:12.440
Step your right foot up on
an inhale, lower the back knee.

00:17:12.440 --> 00:17:15.080
Good, sweep the
arms up overhead.

00:17:15.080 --> 00:17:17.920
Inhale, Crescent Lunge.

00:17:17.920 --> 00:17:19.600
Exhale, this time
we're gonna take

00:17:19.600 --> 00:17:21.600
the left hand to the earth

00:17:21.600 --> 00:17:23.880
and the right hand
to the sky for a twist.

00:17:23.880 --> 00:17:25.520
And this is where your block

00:17:25.520 --> 00:17:28.320
can come in handy

00:17:28.320 --> 00:17:31.120
for that left hand.

00:17:31.120 --> 00:17:34.040
Great, now inhale
in here, open twist.

00:17:34.040 --> 00:17:35.520
Exhale, you're
just gonna close it.

00:17:35.520 --> 00:17:38.240
Bring your
right fingertips down.

00:17:38.240 --> 00:17:42.080
Good, inhale in, open.

00:17:42.080 --> 00:17:42.960
Exhale, close.

00:17:42.960 --> 00:17:46.880
Back toes can be
curled under or not,

00:17:46.880 --> 00:17:47.720
that's an option.

00:17:47.720 --> 00:17:49.840
And if you're ready,
you might be able to lift that

00:17:49.840 --> 00:17:53.920
back knee and open
all the way up and close,

00:17:53.920 --> 00:17:54.880
with your breath.

00:17:54.880 --> 00:17:56.560
Let's do one more.

00:17:56.560 --> 00:18:00.920
Inhale to open
and exhale to close.

00:18:00.920 --> 00:18:01.840
Excellent.

00:18:01.840 --> 00:18:05.320
Plant the palms,
step it back to Plank Pose.

00:18:05.320 --> 00:18:08.720
Inhale in, exhale,
slowly lower to your belly.

00:18:08.720 --> 00:18:12.600
Right into it,
inhale, Cobra lifts you up.

00:18:12.600 --> 00:18:15.000
Exhale, soften and release.

00:18:15.000 --> 00:18:18.080
Press up to all fours or Plank.

00:18:18.080 --> 00:18:21.880
And then send the hips up high,
Downward Facing Dog.

00:18:21.880 --> 00:18:23.360
Good, inhale, this time step

00:18:23.360 --> 00:18:26.160
the left foot all the
way up into your lunge.

00:18:26.160 --> 00:18:28.760
Lower the right knee
to the earth.

00:18:29.720 --> 00:18:30.840
When you're ready, inhale,

00:18:30.840 --> 00:18:33.160
sweep the arms all
the way up and overhead,

00:18:33.160 --> 00:18:35.080
Crescent Lunge.

00:18:35.080 --> 00:18:38.160
And exhale to bring
it all the way down.

00:18:38.160 --> 00:18:40.280
Right hand to the
earth or the block.

00:18:40.280 --> 00:18:42.840
Inhale, let's go right
into the flow this time.

00:18:42.840 --> 00:18:45.760
Opening up, might notice a
little difference on this side.

00:18:45.760 --> 00:18:50.240
And then exhale, closing it.

00:18:50.240 --> 00:18:53.418
Inhale, open it up.

00:18:57.000 --> 00:18:59.080
Exhale, close.

00:18:59.080 --> 00:19:01.600
And you might find that you're
able to lift that back knee

00:19:01.600 --> 00:19:03.684
for a couple

00:19:04.780 --> 00:19:07.723
openings and closings.

00:19:09.000 --> 00:19:10.000
Move with your breath.

00:19:10.000 --> 00:19:14.080
If you're holding your breath,
take a moment, step back.

00:19:14.080 --> 00:19:16.066
Check it out.

00:19:20.400 --> 00:19:22.320
Nice, the next time you close,

00:19:22.320 --> 00:19:24.400
go ahead and come
back to your lunge.

00:19:24.400 --> 00:19:27.760
We're gonna plant the palms,
step it back to Plank.

00:19:27.760 --> 00:19:30.720
Then lower one knee,
then the other.

00:19:30.720 --> 00:19:34.840
Swing the legs to
one side, any side.

00:19:34.840 --> 00:19:37.120
Grab your block if you have it,
if not, no worries.

00:19:37.120 --> 00:19:42.623
And we're gonna come all the
way onto our backs from here.

00:19:45.720 --> 00:19:48.120
Excellent, walk the heels in.

00:19:48.120 --> 00:19:52.040
Press the palms into the earth,
toes pointing forward.

00:19:52.040 --> 00:19:54.840
Draw the shoulder blades
underneath your heart space.

00:19:54.840 --> 00:19:57.640
Inhale in, start to
peel the tailbone up.

00:19:57.640 --> 00:19:59.751
Press in all 
four corners of the feet

00:19:59.751 --> 00:20:03.690
and come into a low Bridge.

00:20:05.280 --> 00:20:08.000
Good.
Take a deep breath in here.

00:20:08.000 --> 00:20:10.760
Feel the belly
expand and then exhale,

00:20:10.760 --> 00:20:13.480
slow and steady,

00:20:13.480 --> 00:20:17.713
lowering the spine down
one vertebra at a time.

00:20:19.120 --> 00:20:22.880
And again, with the breath,
inhale, slowly rolling up.

00:20:22.880 --> 00:20:26.536
Nice, slow, deep inhalation.

00:20:28.280 --> 00:20:33.477
And exhale, 
slow and steady to release.

00:20:34.720 --> 00:20:39.360
And one more with your breath,
take it away.

00:20:48.400 --> 00:20:49.520
And when you're ready,

00:20:49.520 --> 00:20:51.640
we're gonna hug the
right knee into the chest,

00:20:51.640 --> 00:20:53.800
send the left leg out long.

00:20:53.800 --> 00:20:58.600
Rotate the right ankle
one way and then the other.

00:20:59.240 --> 00:21:01.280
Then pick your hips up,
shift 'em to the right.

00:21:01.280 --> 00:21:02.800
Take your right knee over

00:21:02.800 --> 00:21:04.760
towards the left
side of your mat.

00:21:04.760 --> 00:21:08.640
Nice supine twist here,
breathe in.

00:21:08.640 --> 00:21:11.200
Maybe your gaze moves past your

00:21:11.200 --> 00:21:14.438
right shoulder
as you breathe out.

00:21:16.080 --> 00:21:18.640
Nice, then slowly
bring it back to center.

00:21:18.640 --> 00:21:22.440
Switch, left knee in, 
right leg out.

00:21:22.440 --> 00:21:24.240
Bump the hips to the left.

00:21:24.240 --> 00:21:25.800
Sorry buddy.

00:21:25.800 --> 00:21:28.091
And find your twist here.

00:21:29.080 --> 00:21:34.033
Continuing to breathe deeply.

00:21:41.000 --> 00:21:42.600
Then come back to center.

00:21:42.600 --> 00:21:43.720
If you have a block,

00:21:43.720 --> 00:21:46.560
you can use it
here as a pillow,

00:21:46.560 --> 00:21:49.440
believe it or not,
really awesome.

00:21:49.440 --> 00:21:51.560
And then your choice, guys,

00:21:51.560 --> 00:21:55.000
you could send the legs out
long or you can bring the feet

00:21:55.000 --> 00:21:58.280
as wide as the mat and
allow the knees to fall together.

00:21:58.280 --> 00:22:02.560
Just kind of pay
attention to what your back,

00:22:02.560 --> 00:22:06.443
your low back in
particular is wanting.

00:22:07.280 --> 00:22:09.920
And then whether you
are on a block or not,

00:22:09.920 --> 00:22:11.040
you can practice this.

00:22:11.040 --> 00:22:14.240
You're gonna close your eyes
and you're just gonna slow and

00:22:14.240 --> 00:22:18.520
steady release the weight
of your body into the earth.

00:22:18.520 --> 00:22:19.600
And as you do that,

00:22:19.600 --> 00:22:22.720
you're gonna rock
your head slowly, slowly,

00:22:22.720 --> 00:22:25.600
slowly to one
side as you breathe in.

00:22:25.600 --> 00:22:31.160
So even here, there's
synchronization of breath.

00:22:31.160 --> 00:22:33.720
Sorry, I started to
get a little Zen'd out.

00:22:33.720 --> 00:22:37.280
And then slow exhale brings the

00:22:37.280 --> 00:22:40.800
head back to center and then
you repeat on the other side.

00:22:40.800 --> 00:22:42.660
Inhaling,

00:22:42.660 --> 00:22:46.640
slow roll to the left.

00:22:46.640 --> 00:22:51.823
And this is nice on the floor
but it's awesome on the block.

00:22:54.800 --> 00:22:58.000
Great, come back to center.

00:22:58.000 --> 00:23:01.120
Allow everything to relax here.

00:23:01.120 --> 00:23:05.906
Maybe relax your arms
down gently at your side.

00:23:07.560 --> 00:23:11.400
Way to show up for

00:23:11.400 --> 00:23:15.240
this type of holistic practice.

00:23:15.240 --> 00:23:17.915
It's incredible

00:23:19.440 --> 00:23:23.260
what happens when we

00:23:23.260 --> 00:23:26.478
sync the body with the breath.

00:23:28.680 --> 00:23:32.420
The science behind that is

00:23:32.420 --> 00:23:35.120
incredibly motivating for me.

00:23:35.120 --> 00:23:39.800
And so I feel very honored and

00:23:39.800 --> 00:23:44.520
happy to share this
type of practice with you.

00:23:44.520 --> 00:23:46.560
Thank you for joining me.

00:23:46.560 --> 00:23:48.520
Bring the palms together.

00:23:48.520 --> 00:23:51.720
Slowly bring the
thumbs up to your forehead.

00:23:51.720 --> 00:23:53.740
This third eye point,

00:23:53.740 --> 00:23:57.880
the inner teacher,

00:23:57.880 --> 00:24:00.826
intuition,

00:24:00.826 --> 00:24:04.020
I like to think of
that as the breath,

00:24:06.000 --> 00:24:08.520
guiding the way.

00:24:08.520 --> 00:24:09.720
Way to show up.

00:24:09.720 --> 00:24:11.280
Let's repeat this practice

00:24:11.280 --> 00:24:13.400
another day together 
and, of course,

00:24:13.400 --> 00:24:18.880
continue to explore 
other flows, vinyasas.

00:24:18.880 --> 00:24:22.720
Take a final breath in together.

00:24:22.720 --> 00:24:27.080
And out together to close.

00:24:27.080 --> 00:24:28.800
Great work everyone.

00:24:28.800 --> 00:24:30.500
Namaste.

00:24:32.803 --> 00:24:37.984
(upbeat music)