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- What's up everyone?

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Welcome to BREATH,
your 30 day yoga journey.

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It's Day 10, baby.

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And today we connect.

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Let's get started.

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(bright upbeat piano music)

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Okey doke, let's
begin today's practice

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in Extended Child's Pose.

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If that's not your jam

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then you can just
start today's practice

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in a nice comfortable
seat of your choice.

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As you get settled in,

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we'll begin by
taking opportunity

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to soften the gaze
or close your eyes.

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And if you're in this
Extended Child's Pose shape,

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you can really
hunker down in your own

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little cave here (chuckles)

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and begin to connect to

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your breath.

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Whatever that
means to you today,

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connecting to the
sound of your breath,

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connecting to the
quality of your breath.

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Maybe it was
particularly hard for you

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to get to the
practice today but phew,

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you made it, a sigh,
a nice long exhale,

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if it feels good.

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Connecting to your breath
could also mean connecting to

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something greater than yourself.

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Something such as a spirit,

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or the spirit within,

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which is of course 
a reflection of

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a greater spirit perhaps.

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Whatever it means for you today,
this is how we begin.

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Connecting to the breath.

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And in a moment, we'll
try to take this connection

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with us into the next moment

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and into the next moment
and into the next moment.

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Connecting the dots

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with each present moment.

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Soften through the jaw.

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If you're seated,

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maybe draw small
circles with the nose

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one way, and then the other.

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If you're an
Extended Child's Pose,

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maybe begin to
rock on the forehead,

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massaging the brow bone here.

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Maybe turning to
look to the left

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and turning to
look to the right.

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And then bring
it back to center.

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Press firmly through the palms,
press into the tops of the feet,

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lift your heart to bring it up.

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Walk the knees underneath
the hips, curl the toes under,

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and slowly peel the hips up high

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and send them back
for Downward Facing Dog.

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Stretch it out here, but
stay connected to your breath.

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Then when you're ready,
inhale to look forward.

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Exhale to make
your way to the top,

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baby steps or ragdoll 
or maybe a hop.

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At the top of your mat find your
Forward Fold, bend your knees.

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And I'm going to invite you
to interlace your fingertips

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behind the calves
and ankles today.

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Again, bend your
knees generously.

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Letting the head hang,

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shifting your weight
a little front and back

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until you can
center your weight.

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Connecting to all
four corners of the foot.

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Excellent, now
release the fingers

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and we'll slowly
begin to roll it up.

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Letting the arms hang heavy

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like a rag doll
connecting to the feet.

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Inhale in here.
Use your exhale

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to drop the shoulders
down away from the ears.

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And inhale in again,
let's send the fingertips up.

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Big stretch as
you reach for the sky.

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And then exhale, bend the knees

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nice and slow, Forward Fold.

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Inhale, lifts up halfway,

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nice long, beautiful neck here.

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And exhale
Forward Fold back down.

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Beautiful.

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Back up the way we came here,
inhale, reach for the sky.

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Big breath in,
wiggle the fingertips.

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Exhale, hands to heart center.

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Inhale in here.

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Exhale to relax the shoulders.

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Good, again, inhale,
fingertips go down to come up.

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Reach for the sky, 
full body stretch, strong legs.

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Exhale, wiggle the fingertips,
Forward Fold all the way down.

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Stay connected to the
breath as you inhale.

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Nice flat back position. 
Long, beautiful neck here.

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Exhale, fold.

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Inhale, step just
the left toes back.

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Stay up on the fingertips here.

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Careful not to crash
down into the fingertips.

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Then inhale to look forward.

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Beautiful, exhale slowly, lower
the left knee to the earth.

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Inhale, you're gonna
take your left foot,

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swing it over to the
right side of your mat

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and then use your fingertips

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to lightly crawl your
way all the way to the back,

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left hand to the mat.

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We're going to turn the
right toes in and then inhale,

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slide your right
fingertips across the chest

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and then all the
way up towards the sky.

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Little Gate Pose variation.

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Now connect to your center 
here by hugging the low ribs in.

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Careful not to
collapse in the neck here.

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Really lengthen
through the crowns.

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So remember the neck is 
an extension of the spine.

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Now press away
from your yoga mat.

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So you grow a
little bit taller here,

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reaching towards
the sky, inhale.

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Exhale, back down
the way you came,

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right fingertips
come all the way down.

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Then we use the fingertips to
slowly crawl it to the front,

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bending the front knee,
bringing the left foot back.

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Curl the left toes under,
left hand comes down.

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Inhale, stay connected 
to your breath

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as you open up into your twist,

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right fingertips
up towards the sky,

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right hip crease peeling back.

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Left heel really reaching towards
the back edge of your mat.

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Spiral your heart open,
open up towards the sky.

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And then when you're ready,
slowly follow an exhale.

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Bring it all the way back down.

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Both hands on the mat now,
we'll step the right toes back.

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Inhale in. 
Exhale straight to Down Dog.

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Or if you want 
a little vinyasa here,

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go ahead and take it.

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Opening the heart in
Cobra or Upward Facing Dog.

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And together we will meet 
in Downward Facing Dog.

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Inhale in.

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Exhale, anchor, 
anchor in the breath.

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Good, inhale in
again to bend the knees.

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And exhale to make
your way up to the top.

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Beautiful,
inhale to lift halfway.

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Exhale to soften and fold.

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Root to rise here, inhale,
reach for the sky.

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Big breath, big stretch.

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Listen carefully, exhale,
wiggle the fingertips,

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take it all the way back down.

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Inhale halfway lift.

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Exhale, soften and fold.

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Fingertips on the mat.

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We're gonna step the 
right foot back now.

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Stay light on the fingertips.

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And then slowly
lowering to the right knee.

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Beautiful, inhale, 
open the chest, look forward.

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So neck is an extension of
the spine here, nice and long.

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And then exhale,
we'll bring the right toes

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over towards the
left side of the mat.

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Bring your left
fingertips around,

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crawl on the right edge
of your mat all the way back

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until the right
hand comes to the earth.

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We turn the left toes in.

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We press that hand
away to create space,

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stay connected to your center

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as you slowly
hug the low ribs in

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and take the left
fingertips across the chest

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and up towards the sky.

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I'm not collapsing 
in the neck here.

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Crown of the head
is reaching forward.

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Good, inhale in here.

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Press away from
the mat a little more.

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See if you can
reach a little higher,

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press into the outer
edge of your left foot.

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Good, then slowly bring
it back down nice and easy.

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Back the way you came,
nice and slow.

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Seeing if you can stay
connected to your center,

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your core, as you transition.

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And we'll curl the toes under,

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plant the right palm, 
big breath here for our twist

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as we reach the left
fingertips up towards the sky.

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Start to find some nuance here

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as we play with repetition.

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Reaching that right heel back,

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spiraling the heart
up towards the sky.

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Beautiful, then
slowly bring it back down.

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And again, you get to decide,
connect to your body.

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Connect to the level
of energy you have today.

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Maybe you can take it to Plank

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and then straight 
to Downward Dog.

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Or maybe a little vinyasa,

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Cobra, Upward Facing Dog.

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We'll meet in
Downward Facing Dog.

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Reconnect with the
sound of your breath here.

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Maybe close your eyes.

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Then bend the knees,
inhale to look forward.

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And exhale to make
your way to the top.

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Inhale, flat back position,
your version, long neck.

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Exhale to soften and fold.

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Root to rise here, inhale,
reach for the sky.

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Ground through your feet.

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And exhale, hands to heart.

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Pause here, maybe
close your eyes again.

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Listen to the
sound of your breath.

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This practice,
particularly the daily practice,

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is such a beautiful 
opportunity, right,

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for us to connect, right?

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Just unplug all the other stuff

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and plug in inward,
plug into ourselves.

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Continuing to make the effort

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to get to know ourselves and

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staying curious about that

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truth that is

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uniquely yours.

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Excellent, from here,
we'll release the fingertips.

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We're gonna step
the feet nice and wide.

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So you'll turn on your mat.

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Step the feet nice and wide.

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And give
yourself a little space,

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so maybe back up a little bit

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so you have some
room in front of you,

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then we'll turn the toes in.

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We'll press into the
outer edges of the feet

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and lift up from the
arches like we know.

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Drawing energy all the
way up through the inseam,

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lifting up from
the pelvic floor.

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And then when you're ready,
send your fingertips out.

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Nice Texas T, pull.

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Well, it's not really a Texas T

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if our feet are wide,
but you get it.

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Okay, pull the pinkies back.

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So we're opening
up here, inhale in.

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Exhale, interlace the
fingertips behind the back.

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The knuckles draw down and away.

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Keep the chest open.

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Maybe the arms are a little sore

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from previous practices,
maybe not.

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And as the
knuckles draw down here,

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you can just find soft,
easy movement with the neck.

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Nodding yes, no,
maybe small circles one way

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and then the other.

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Good, then inhale in.
Exhale, feel that connection,

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almost like we felt
in that breath of fire,

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that sharp connection in the
core of the navel drawing in.

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So we'll try to recreate that,

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and from that place of connect

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that's what
we'll try to maintain

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as we slowly send
the hip points back,

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send the gaze forward.

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And you're only coming
into a flat back position here,

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best you can.

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If this is too much on the arms,
you can release the bind

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and bring the
hands to the waistline.

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But draw your
shoulder blades together.

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And we're maintaining 
this core connection

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as we hugged the lower ribs
up and in, really hug, hug, hug.

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We're looking down
into an imaginary pond.

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We're not locking out
through the knees here

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so there's a micro bend there.

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We're looking at our
reflection and we're looking,

253
00:12:58,770 --> 00:12:59,940
and we're like, "Who am I?"

254
00:12:59,940 --> 00:13:01,730
And then we're
grounding through the feet

255
00:13:01,730 --> 00:13:03,523
to come back up,
lift your heart.

256
00:13:05,360 --> 00:13:08,340
Lift your head and
release the bind, beautiful.

257
00:13:08,340 --> 00:13:10,460
Walk the feet in
just a little bit wider

258
00:13:10,460 --> 00:13:11,720
than hip width apart.

259
00:13:11,720 --> 00:13:13,680
And we're going to
start to swing the arms

260
00:13:13,680 --> 00:13:15,250
to one side and then the other.

261
00:13:15,250 --> 00:13:18,583
Soft knees here,
knocking on heaven's door.

262
00:13:19,720 --> 00:13:23,174
Connecting to the energy.

263
00:13:25,800 --> 00:13:29,240
The energetic side of our being.

264
00:13:29,240 --> 00:13:30,990
Just roll with me.

265
00:13:30,990 --> 00:13:32,226
Right?

266
00:13:34,950 --> 00:13:37,193
So a lot of times
when I feel drained,

267
00:13:38,200 --> 00:13:40,660
I do need to rest, but
sometimes when I feel drained,

268
00:13:40,660 --> 00:13:45,550
it's that I just have
been so disconnected.

269
00:13:45,550 --> 00:13:47,810
I really just kind of
need to connect to my breath,

270
00:13:47,810 --> 00:13:48,890
connect to my body.

271
00:13:48,890 --> 00:13:51,907
And then that energy
just starts to come alive.

272
00:13:53,490 --> 00:13:56,650
So pick up the pace a little
bit here and see what happens.

273
00:13:56,650 --> 00:14:00,780
You might start to
discover there's an opportunity

274
00:14:00,780 --> 00:14:03,030
to slap your own booty here.

275
00:14:03,030 --> 00:14:06,400
If so, embrace it, I say.

276
00:14:06,400 --> 00:14:08,490
Again, soft bend in the knees.

277
00:14:08,490 --> 00:14:10,009
We're here for ten,

278
00:14:10,920 --> 00:14:13,580
nine, maybe syncing
up with the breath.

279
00:14:13,580 --> 00:14:15,090
Eight,

280
00:14:15,090 --> 00:14:16,352
seven,

281
00:14:17,230 --> 00:14:18,350
six.

282
00:14:18,350 --> 00:14:20,910
It's okay if you
feel goofy, five,

283
00:14:20,910 --> 00:14:22,660
four.

284
00:14:22,660 --> 00:14:25,570
Three, I'd be worried if you 
didn't feel goofy. (chuckles)

285
00:14:25,570 --> 00:14:26,470
Two.

286
00:14:26,470 --> 00:14:31,090
And on the one, just let
it slow down and release.

287
00:14:31,090 --> 00:14:33,550
Good, let's walk the
feet back out, same thing.

288
00:14:33,550 --> 00:14:37,190
Turn the toes in, press
into the knife edge of the feet.

289
00:14:37,190 --> 00:14:39,960
And when I say that, I just
mean that sharp outer edge,

290
00:14:39,960 --> 00:14:42,680
press it down, draw energy up.

291
00:14:42,680 --> 00:14:44,020
Interlace the fingertips.

292
00:14:44,020 --> 00:14:45,120
We'll send the fingertips out

293
00:14:45,120 --> 00:14:46,540
just so we have this space here.

294
00:14:46,540 --> 00:14:48,330
So send of the fingertips
out left to right first,

295
00:14:48,330 --> 00:14:49,940
breath in. Good.

296
00:14:49,940 --> 00:14:52,940
Exhale, interlace again, 
this time opposites on top.

297
00:14:52,940 --> 00:14:55,590
So the one that feels a
little funky, a little weird.

298
00:14:56,650 --> 00:14:58,974
Then draw the
knuckles down and away.

299
00:15:00,770 --> 00:15:02,750
So go through your checklist,
you have it.

300
00:15:02,750 --> 00:15:04,690
There's lots of integrity here.

301
00:15:04,690 --> 00:15:06,190
We're strong in the legs.

302
00:15:06,190 --> 00:15:08,400
We're lifting up
from the pelvic floor.

303
00:15:08,400 --> 00:15:10,290
Navel draws in and up.

304
00:15:10,290 --> 00:15:13,150
And let's go for a
little ride again. Inhale.

305
00:15:13,150 --> 00:15:15,470
Exhale, send the hips back.

306
00:15:15,470 --> 00:15:17,096
Strong feet.

307
00:15:19,030 --> 00:15:20,332
Hug the low ribs in.

308
00:15:20,332 --> 00:15:23,460
Keep the back nice and flat.

309
00:15:23,460 --> 00:15:24,780
Tuck the chin.

310
00:15:24,780 --> 00:15:28,252
Imagine placing a little tea cup
on the back of the neck here.

311
00:15:30,470 --> 00:15:34,320
Good, staying nice and
open through the chest.

312
00:15:34,320 --> 00:15:35,430
Core is engaged.

313
00:15:35,430 --> 00:15:37,260
So we're drawing
the navel up and in,

314
00:15:37,260 --> 00:15:39,770
defying gravity here,
building a nice strong back.

315
00:15:39,770 --> 00:15:42,220
Look into your imaginary pond.

316
00:15:42,220 --> 00:15:43,990
Look at your
reflection and oh my gosh,

317
00:15:43,990 --> 00:15:45,900
notice how beautiful you are.

318
00:15:45,900 --> 00:15:47,770
Gorgeous, amazing.

319
00:15:47,770 --> 00:15:49,580
Soft bend in the knees,
ground through the feet.

320
00:15:49,580 --> 00:15:51,750
Let's rise up,
take a deep breath in.

321
00:15:53,060 --> 00:15:55,528
And exhale, release the bind.

322
00:15:56,710 --> 00:15:58,323
Hands come
together at the heart.

323
00:15:58,323 --> 00:16:01,540
Bend the knees, option
to hop the feet together

324
00:16:01,540 --> 00:16:06,500
or fancy yoga term, heel-toe, 
heel-toe the feet together.

325
00:16:06,500 --> 00:16:07,603
I always want to say

326
00:16:07,603 --> 00:16:09,132
Heel, toe, do-si-do

327
00:16:09,132 --> 00:16:10,795
Come on, baby, let's go

328
00:16:10,795 --> 00:16:12,810
Boot scoot

329
00:16:12,810 --> 00:16:14,775
Cadillac, blackjack

330
00:16:14,775 --> 00:16:16,495
(laughing) Just kidding.

331
00:16:17,539 --> 00:16:21,286
Baby let's go out back,
I wanna boot scoot

332
00:16:23,700 --> 00:16:27,463
Well, get down, 
go to town, turn around

333
00:16:27,463 --> 00:16:29,140
Boot scoot boogie

334
00:16:29,140 --> 00:16:30,120
I don't even know
if those are the words

335
00:16:30,120 --> 00:16:31,463
but those are my words.

336
00:16:32,840 --> 00:16:34,380
Okay.

337
00:16:34,380 --> 00:16:37,210
Take a deep breath in,
close your eyes.

338
00:16:37,210 --> 00:16:38,413
And

339
00:16:39,418 --> 00:16:43,090
as I just did, (laughs)
connect to your roots.

340
00:16:43,090 --> 00:16:45,210
Feel your feet on the ground.

341
00:16:45,210 --> 00:16:47,470
Zip up tight through the legs.

342
00:16:47,470 --> 00:16:51,610
And if you feel
off-balance here,

343
00:16:51,610 --> 00:16:53,570
you can open
your eyes and again,

344
00:16:53,570 --> 00:16:56,920
just find that soft
gaze down past your nose.

345
00:16:56,920 --> 00:16:58,472
Help with the stability.

346
00:17:00,530 --> 00:17:03,550
Alright, inhale, 
lift your heart to your thumb,

347
00:17:03,550 --> 00:17:06,230
sternum to thumb, shift
your weight to your left foot.

348
00:17:06,230 --> 00:17:07,610
We've been here before,
we got this.

349
00:17:07,610 --> 00:17:08,920
Slowly lift the right knee

350
00:17:08,920 --> 00:17:12,400
as if there was a
marionette string pulling it up.

351
00:17:12,400 --> 00:17:13,850
Good, take the right hand

352
00:17:13,850 --> 00:17:15,510
to the right shin
or the right ankle.

353
00:17:15,510 --> 00:17:17,900
We're going to open up
through that right hip

354
00:17:17,900 --> 00:17:21,560
and maybe bring the right
foot either above the left knee

355
00:17:21,560 --> 00:17:24,350
or below, even with
right toes on the ground.

356
00:17:24,350 --> 00:17:27,010
Super awesome Tree Pose.

357
00:17:27,010 --> 00:17:29,250
Now, in this Tree, I want
to see if you can connect

358
00:17:29,250 --> 00:17:32,560
to this upward current of
energy through the front body

359
00:17:32,560 --> 00:17:35,270
and then connect to this
grounding current of energy

360
00:17:35,270 --> 00:17:36,350
through the back body.

361
00:17:36,350 --> 00:17:38,210
So it's through this balance

362
00:17:38,210 --> 00:17:41,830
of opposing
intentional energy waves

363
00:17:41,830 --> 00:17:45,343
up and down that we
can find our midline.

364
00:17:47,060 --> 00:17:49,850
In addition, right,
we have the alignment

365
00:17:49,850 --> 00:17:52,790
of our body and the
action of maybe pressing

366
00:17:52,790 --> 00:17:55,750
the left thigh in
to meet the right,

367
00:17:55,750 --> 00:17:57,500
not collapsing
into that left foot

368
00:17:57,500 --> 00:18:00,287
but really pressing up
and out of the ground.

369
00:18:01,100 --> 00:18:03,690
Palms can be
together here at the heart

370
00:18:03,690 --> 00:18:06,680
or maybe we send the
fingertips high towards the sky

371
00:18:06,680 --> 00:18:09,320
or even use the right
hand at a wall or a chair,

372
00:18:09,320 --> 00:18:13,220
a piece of furniture
to work on this shape

373
00:18:13,220 --> 00:18:16,903
while breathing consciously.

374
00:18:20,360 --> 00:18:24,440
Wherever you are, inhale,
spread the fingertips.

375
00:18:24,440 --> 00:18:27,423
Embody it fully, 
even if you've fallen down.

376
00:18:29,200 --> 00:18:31,230
And then exhale, slowly release.

377
00:18:31,230 --> 00:18:32,680
We fall, right?

378
00:18:32,680 --> 00:18:34,280
I think the
practice is a great place

379
00:18:34,280 --> 00:18:38,250
to practice falling
with grace, with acceptance.

380
00:18:38,250 --> 00:18:39,800
Let's shift and take
it to the other side.

381
00:18:39,800 --> 00:18:41,620
Whenever you're ready,
palms come together again.

382
00:18:41,620 --> 00:18:43,280
We shift to the right foot,

383
00:18:43,280 --> 00:18:46,670
and inhale, 
a little Vrksasana play,

384
00:18:46,670 --> 00:18:51,320
Tree Pose, we lift the left
knee and we take our time here

385
00:18:51,320 --> 00:18:55,310
so that we're really
connecting to the muscles

386
00:18:55,310 --> 00:18:58,030
that are going to help
us maintain here, right?

387
00:18:58,030 --> 00:18:59,637
We're not just kind of on
a wing and a prayer like,

388
00:18:59,637 --> 00:19:01,400
"Oh," holding ourselves.

389
00:19:01,400 --> 00:19:04,940
So feel free to take your time.

390
00:19:04,940 --> 00:19:07,370
Find your focus.

391
00:19:07,370 --> 00:19:09,191
Connect to the good stuff.

392
00:19:20,820 --> 00:19:24,280
Nice, smooth breaths in and out.

393
00:19:24,280 --> 00:19:27,920
Maybe we take the
fingertips up here again.

394
00:19:27,920 --> 00:19:31,890
Thumbs back, pinkies forward,
navel's drawing in and up.

395
00:19:31,890 --> 00:19:34,100
Strong connection to center.

396
00:19:34,100 --> 00:19:36,250
Strong connection to who we are.

397
00:19:36,250 --> 00:19:39,230
So some days we have
perfect balance, right?

398
00:19:39,230 --> 00:19:42,069
And some days, not so much.

399
00:19:44,630 --> 00:19:48,300
We ride the wave
with the breath, inhale.

400
00:19:48,300 --> 00:19:50,900
If you'd like to challenge yourself,
you can look up.

401
00:19:51,940 --> 00:19:56,555
And exhale, let's bring it all 
back to Mountain Pose, Tadasana.

402
00:19:56,555 --> 00:19:58,813
Palms together at the heart center.

403
00:19:59,780 --> 00:20:01,363
Inhale in deeply.

404
00:20:02,440 --> 00:20:04,083
Exhale completely.

405
00:20:05,050 --> 00:20:07,163
Then walk to
feet hip width apart.

406
00:20:08,040 --> 00:20:10,160
And we're going
to close here today

407
00:20:10,160 --> 00:20:13,560
so you can walk up off your mat
and into the rest of your day.

408
00:20:13,560 --> 00:20:16,080
Or if you're needing
a little meditation,

409
00:20:16,080 --> 00:20:18,480
you can come to a seat
after the video's over

410
00:20:18,480 --> 00:20:20,877
or even lie down in Shavasana.

411
00:20:22,060 --> 00:20:23,773
Inhale, take a deep breath in.

412
00:20:24,750 --> 00:20:27,010
Exhale, relax the shoulders down.

413
00:20:27,990 --> 00:20:29,916
And then inhale in again.

414
00:20:31,040 --> 00:20:34,152
And exhale to bow
the head to the heart.

415
00:20:36,815 --> 00:20:41,815
And maybe you open your eyes
here and see your sweet feet.

416
00:20:41,815 --> 00:20:45,559
Maybe you close your eyes
and feel your sweet soul.

417
00:20:47,450 --> 00:20:50,133
Good on you for
showing up here today.

418
00:20:51,370 --> 00:20:53,950
I can't wait to see
you again tomorrow.

419
00:20:53,950 --> 00:20:56,197
Until then, take good care.

420
00:20:57,430 --> 00:21:00,740
Let's do one final
conscious breath in together,

421
00:21:00,740 --> 00:21:01,979
breathe in.

422
00:21:03,670 --> 00:21:06,003
And exhale lots of love out.

423
00:21:07,270 --> 00:21:09,360
And we whisper

424
00:21:09,360 --> 00:21:11,177
Namaste.

425
00:21:12,911 --> 00:21:17,434
(bright upbeat piano music)