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- What's up, party people?

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Welcome to BREATH,
your 30 day yoga journey.

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It's Day 21,

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Control.

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Let's get started.

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(bright upbeat piano music)

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Alrighty, my darling friend.

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Let's come on
down to the ground,

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and you can choose today

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a nice, comfortable
seat of your choice,

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maybe cross-legged 
or on the knees,

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or you can even
start this practice today

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lying down on your back.

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We're gonna take a second
to just tune into the breath

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by bringing the
right hand to the belly,

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and the left hand
to the heart space,

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the center, heart center,
center of the chest. (chuckles)

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Alright, let's all 
close our eyes,

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and myself included,
just allow our energy,

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whatever you're bringing
to practice today, to settle.

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Start to bring your attention
from the world around you.

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Start to bring your
attention closer inward.

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Inviting your
inner world to rest

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as you slowly and
gently deepen your breath.

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As you begin to
listen to the sweet song

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of your inhalations
and your exhalations,

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you might begin to
play with a little pause,

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or a little moment of retention,
Kumbhaka in between.

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Garnering a deeper 
relationship with

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breath control.

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But also, there's an
invitation today, a big one,

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to think of

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not what we're doing,
but how you're doing it.

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And I've said this to many
friends in the community before.

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What is that like to
focus on how we're moving,

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how we move in
and out of something

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and how we exist
inside something,

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versus just
paying attention to

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the what, kind of 
checking that box?

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In this community, we often

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say that how you move matters.

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Both on the mat and off.

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So we're not only playing
or considering breath control,

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but the big invitation
today is also think about

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quality of movement,
this quality control.

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In the same way that you
have to bring the breath,

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you have to bring the awareness

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of how you're doing something,

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and you get to
design how many layers.

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You get to pay
attention to the details or not.

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You get to decide the flavor.

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Mmm, okay.

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Bat the eyelashes open,

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and let's put it
all into practice here.

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We'll slowly come
up from lying down,

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seated, or
kneeling to all fours.

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If you need to
shake the toes out,

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or rotate the wrist one way
and then the other, you can.

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Then we're gonna
come to all fours.

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Jump right in,
inhaling to drop the belly.

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Open the chest, look forward.

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And exhaling to round the spine.

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Now soften your gaze,
close your eyes,

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and listen to the music,
the heart song.

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Listen to your breath

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as you start to move
here in spinal flexion.

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And you can start to
veer off the railroad tracks,

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again focusing on the
quality of the movement,

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and really listening,
and responding,

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letting that
affect how you feel,

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of course, in the gestures.

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And maybe turning
the fingertips in,

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finding those circles
one way, and then the other.

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Maybe releasing that,
bumping the hips left to right.

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You might come
forward all the way to Cobra,

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or you might curl the toes under

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and send the hips
back to stretch the feet.

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Eventually, we'll
walk the knees wide,

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and we'll come 
to Extended Child's Pose,

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melting the heart down.

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Inhale in, focusing now on
the quality of your breath.

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Quality control.

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Lifting the elbows,
reaching the fingertips forward.

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Now we're gonna go
in a circular motion,

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so inhale, take the
shoulders and heart to the left.

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Come all the way forward,
look forward.

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Exhale around to the right,

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and back down through
Extended Child's Pose.

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Now keep it going,
inhale to come forward and up.

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And exhale around and back.

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Now reverse the circle.

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And the next time you come back,

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take a second here, breathe in.

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Breathe out.

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Breathe in, heart lifts up, 
move from center.

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Walk the knees
underneath the hip points,

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curl the toes under,
send the hips up high,

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and back, Downward Facing Dog.

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Take a couple of
breath cycles here.

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Find what feels good,

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focusing on the quality of 
movement, the quality of breath.

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Nice, slow, steady gestures.

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Really mindful.

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Eventually, we'll walk
the feet all the way up

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to standing at
the top of the mat.

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Nice Forward Fold here

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as you shake the
head a little yes and no.

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And then when you're ready,
slow and steady,

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ground through the feet

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and begin to roll it
up to Mountain Pose.

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Lift your heart, and even here,

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coming into your best
and most beautiful Mountain.

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So I guess when
considering quality control,

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it's also about
the kind of attitude

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and energy you bring to it,

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and your willingness
to let things transform.

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So nobody expects you to
show up on the mat with like,

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this perfect, positive
attitude all the time,

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but how willing are you to
kind of allow things to shift,

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and move, and transform,
instead of it being very fixed?

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Inhale, reach for the sky.

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Exhale, enjoy this move,
floating it down, Forward Fold.

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Inhale, lifts you up halfway.

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Lengthen, aka Benji view for me,

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and then slowly
Forward Fold back inward.

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Good, bend the
knees plant the palms,

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step one foot back,
then the other, Plank Pose.

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So even here in the 
more difficult shapes,

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quality control, can you press
away from the yoga mat,

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take pressure
out of the wrist,

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claw through the knuckles,
fingertips reach the heels back?

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Inhale in.

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Exhale, lower all
the way to the belly.

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Inhale, Cobra.

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Exhale to release.

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Curl the toes under,
press up to Plank,

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send it back to
Downward Facing Dog,

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and right away, anchor
the left heel, inhale,

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lift the right leg up,
Three-Legged Dog,

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bend your right knee, and
start to take your right knee

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in big circles one way,
and then the other.

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Listen to your breath.

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Remember, quality control.

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What does that look like,
what does that feel like?

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How can we
really put our energy,

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focusing on the how,
not just the what?

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Good. Then the next time
that knee comes around,

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swing it all the
way up and through.

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Step it forward into
your nice, low lunge.

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Go ahead and
lower that back knee.

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Inhale, sweep the arms
all the way up and overhead.

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Deep breath in here.

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Exhale to bring it
all the way back down.

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Plant the palms, step the
right foot back, Plank Pose.

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Inhale, look forward,
shift forward.

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Exhale, lower to the belly.

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Inhale for Cobra.

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Relax those shoulders 
away from the ears.

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Lots of space.

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Exhale to release.

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Press up to all fours or Plank.

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Send it to Downward Dog.

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Anchor the right heel, inhale,
lift the left leg up high.

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Bend your left knee, start
to move, big circular motion.

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See if you can press
into both palms evenly.

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Hug the low ribs in.

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Pay attention to the detail,
you got this.

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Reversing the circle.

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Quality control.

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Captivates the party patrol,
mind, body, and soul.

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Step it all the way up.

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Low lunge, 
your right knee comes down.

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Big breath.

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Nice and easy.

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Fingertips sweep all the way up.

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Inhale in here.

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Exhale to slowly
bring it back down.

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Curl the back toes under,
step the left toes back,

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inhale in, shift forward.

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Exhale, lower down belly.

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Inhale, Cobra.

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Exhale, Downward Facing Dog.

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Alright, inhale, 
lift the right leg up high.

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Exhale, step it forward,
repetition here.

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Find something new.

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Inhale, sweep the
arms up and overhead.

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Exhale, fingertips come down.

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Lift the back knee, step
it back, Plank or Half Plank.

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Inhale, look forward,
shift forward.

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Exhale, lower to the belly.

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Inhale, Cobra.
Find a sweetness.

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Exhale, sway it down.

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Inhale to all fours or Plank.

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Exhale, Downward Facing Dog.

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On your next breath in,
lift the left leg up high.

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Exhale, shift it forward.

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Lower the right knee.

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Here we go, big inhale
to sweep the fingertips up.

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Reach, reach, reach, and
exhale all the way back down.

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Lift the back knee, step
the left toes back, inhale,

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look forward, shift forward.

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Exhale, lower to the belly.

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Inhale, press into
the tops of the feet

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as you lift your
heart for Cobra.

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Exhale, release.

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Curl the toes under,
all fours or Plank,

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and then to Downward Facing Dog.

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Inhale in deeply here.

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And exhale 
Lion's Breath, tongue out.

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Good, here we go again.

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Inhale, lift the left
leg up high, nice and easy.

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Find the softness.

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Exhale, step it forward.

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Lower the left knee.

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See if we can smooth out the
hard edges here as you inhale,

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sweep the arms all
the way up and overhead.

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This time the palms
are gonna come together,

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and then we're gonna
bring them down and around

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to find a twist.

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Left elbow comes to the
outer edge of the right thigh.

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Keep the back
knee lowered for now.

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Start to twist here,
nice and easy.

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Gently, gently
inhaling to lengthen,

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and exhaling to
explore the twist.

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Stay here.

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Totally, stay here.

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If you're wanting a
little more fire today,

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curl the back toes under,
and lift the back knee,

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lifting from your center.

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Great. If you wanna open 
up the arms here, you can.

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Take one more cycle of breath.

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And then slowly
release back to your lunge.

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Step the right toes back,
go straight to Downward Dog,

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or take a little vinyasa here,

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belly to Cobra or
Chaturanga to Up Dog,

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and we'll meet in
Downward Facing Dog.

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Inhale in deeply.

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Nice cleansing breath,
tongue out.

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Good. Anchor the right heel,

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inhale, lift the 
left leg up high.

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Exhale, shift it forward.

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Coming into your lunge.

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Back knee lowers.

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Find the grace.

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Inhale, sweep the arms
all the way up and overhead.

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Exhale.

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Palms come together and over
towards the left for our twist.

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Outer edge of the right arm

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is gonna come to the
outer edge of the left thigh.

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Breathe, inhale to lengthen.

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Exhale to twist.

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Front knee over front ankle.

253
00:14:04,990 --> 00:14:06,270
And maybe we stay here,

254
00:14:06,270 --> 00:14:09,017
or we use all of the vocabulary
we've learned thus far

255
00:14:09,017 --> 00:14:12,140
to find a supportive
lift in the back leg.

256
00:14:12,140 --> 00:14:13,347
Just play.

257
00:14:14,340 --> 00:14:17,993
Maybe open up the arms
for one cycle of breath.

258
00:14:18,999 --> 00:14:21,210
Inhaling in deeply.

259
00:14:21,210 --> 00:14:24,020
And exhaling to release.

260
00:14:24,020 --> 00:14:26,150
Come on back to the lunge,
step it back.

261
00:14:26,150 --> 00:14:27,290
Last time.

262
00:14:27,290 --> 00:14:29,910
Plank, shift forward,
belly to Cobra,

263
00:14:29,910 --> 00:14:31,927
or Chaturanga to
Upward Facing Dog.

264
00:14:33,710 --> 00:14:35,489
Downward Facing Dog.

265
00:14:40,430 --> 00:14:41,739
Inhale in.

266
00:14:42,880 --> 00:14:46,650
Exhale, let something go.

267
00:14:46,650 --> 00:14:49,020
Bend the knees,
inhale to look forward.

268
00:14:49,020 --> 00:14:51,810
Exhale to make
your way to the top.

269
00:14:51,810 --> 00:14:54,560
Then inhale to lift halfway,
your version,

270
00:14:54,560 --> 00:14:56,810
and exhale to fold.

271
00:14:56,810 --> 00:14:59,760
Good. Root to rise here, 
inhale, reach for the sky.

272
00:14:59,760 --> 00:15:02,580
Spread the fingertips,
capture a little magic,

273
00:15:02,580 --> 00:15:03,710
a little something overhead,

274
00:15:03,710 --> 00:15:05,770
and then slowly,
as you breathe out,

275
00:15:05,770 --> 00:15:09,610
bring the palms down the midline,
hands to heart space.

276
00:15:09,610 --> 00:15:11,960
Close your eyes here,
relax the shoulders.

277
00:15:11,960 --> 00:15:14,007
Just observe the breath.

278
00:15:17,430 --> 00:15:19,930
Then release the left arm down.

279
00:15:19,930 --> 00:15:22,600
Focus on how you do that, even.

280
00:15:22,600 --> 00:15:25,880
And the right arm down.

281
00:15:25,880 --> 00:15:26,713
Beautiful.

282
00:15:26,713 --> 00:15:28,220
And then we'll step to
the center of the mat.

283
00:15:28,220 --> 00:15:29,400
Don't look down if
you don't need to.

284
00:15:29,400 --> 00:15:30,890
You know the ground's there.

285
00:15:30,890 --> 00:15:32,360
So it's interesting, it's like,

286
00:15:32,360 --> 00:15:34,230
even just how we
bring the arms down,

287
00:15:34,230 --> 00:15:36,270
how we bring the palms together,

288
00:15:36,270 --> 00:15:39,290
often in my live classes,
we spend a lot of time

289
00:15:39,290 --> 00:15:41,990
focusing on just
those small gestures,

290
00:15:41,990 --> 00:15:45,636
how we do them,
how we move matters.

291
00:15:47,110 --> 00:15:47,943
Alright.

292
00:15:47,943 --> 00:15:48,776
And that's why I wore

293
00:15:48,776 --> 00:15:51,720
my find what feels good
constellation shirt today,

294
00:15:51,720 --> 00:15:54,400
because for me,
find what feels good

295
00:15:54,400 --> 00:15:57,130
is about really being present

296
00:15:57,130 --> 00:15:58,730
with what is in
every given moment,

297
00:15:58,730 --> 00:16:01,060
so not trying to copy or emulate

298
00:16:01,060 --> 00:16:04,070
somebody else's
doing or experience,

299
00:16:04,070 --> 00:16:07,200
but really being
present for your own,

300
00:16:07,200 --> 00:16:09,950
which changes
every single day, right?

301
00:16:09,950 --> 00:16:12,400
Walk the feet a little bit wide,
if you haven't already.

302
00:16:12,400 --> 00:16:13,730
You probably know what's coming

303
00:16:13,730 --> 00:16:15,780
if you've practiced 
with me before.

304
00:16:15,780 --> 00:16:19,310
We've done this as a
crew though, already.

305
00:16:19,310 --> 00:16:22,420
So we're gonna do a little
knocking on heaven's door.

306
00:16:22,420 --> 00:16:25,773
And do not skip this, right?

307
00:16:26,634 --> 00:16:28,910
We committed to this together,
let's give it a go.

308
00:16:28,910 --> 00:16:29,743
So you're gonna make sure

309
00:16:29,743 --> 00:16:30,680
you're not locked
out on the knees,

310
00:16:30,680 --> 00:16:32,600
we don't want to
torque the knees here.

311
00:16:32,600 --> 00:16:35,990
Soft knees, and I think
even a little bit of softness

312
00:16:35,990 --> 00:16:37,340
in the feet for this one, right?

313
00:16:37,340 --> 00:16:39,040
You focus on the how.

314
00:16:39,040 --> 00:16:42,760
We're gonna start to swing
the arms a little, side to side,

315
00:16:42,760 --> 00:16:47,760
and you're gonna start to
smack that booty, (chuckles)

316
00:16:49,040 --> 00:16:51,190
lifting and lengthening up
through the crown of the head,

317
00:16:51,190 --> 00:16:53,356
so keeping the
spine nice and long.

318
00:16:53,356 --> 00:16:55,800
If you feel
embarrassed or silly,

319
00:16:55,800 --> 00:16:57,620
chances are the chest, right,

320
00:16:57,620 --> 00:17:00,160
this is gonna start to happen,
it's gonna start to collapse.

321
00:17:00,160 --> 00:17:03,420
So, do you trust me?

322
00:17:03,420 --> 00:17:08,049
Lift your chest, lift your heart,
and start to get into it.

323
00:17:09,380 --> 00:17:12,530
And start to match up
with a little bit of breath.

324
00:17:12,530 --> 00:17:14,670
So rather than
tell you what to do,

325
00:17:14,670 --> 00:17:18,160
I'm gonna let you discover, 
just, maybe you breathe.

326
00:17:18,160 --> 00:17:20,130
Inhale to one side,
exhale to one side.

327
00:17:20,130 --> 00:17:22,890
Maybe it's just your
awareness of breath.

328
00:17:22,890 --> 00:17:27,623
Just start to listen
a little more intently.

329
00:17:28,570 --> 00:17:30,690
It's okay to laugh.

330
00:17:30,690 --> 00:17:33,033
It's okay to
make fun of me here,

331
00:17:34,240 --> 00:17:39,010
but I encourage
you to give it a try.

332
00:17:39,010 --> 00:17:40,967
Here we go.
Picking up the pace.

333
00:17:41,910 --> 00:17:44,900
If you took a break, or
if you had to take a second,

334
00:17:44,900 --> 00:17:48,630
come back in now,
moving side to side.

335
00:17:48,630 --> 00:17:51,869
So good, massaging
the internal organs.

336
00:17:53,470 --> 00:17:56,330
Working to create a
healthy flow of energy

337
00:17:56,330 --> 00:18:00,463
that runs throughout 
your whole body.

338
00:18:01,380 --> 00:18:06,501
Syncing up with the
breath to boost immune function.

339
00:18:08,330 --> 00:18:10,610
And maybe even
smiling or laughing a bit,

340
00:18:10,610 --> 00:18:12,330
a bit of soul medicine.

341
00:18:12,330 --> 00:18:16,530
We're here for ten, 
ooh, nine, feels good.

342
00:18:16,530 --> 00:18:21,900
Eight, seven, six.

343
00:18:21,900 --> 00:18:23,870
Five, stick with it.

344
00:18:23,870 --> 00:18:27,808
Four, three, two.

345
00:18:27,808 --> 00:18:32,723
On the one, ground your feet,
send your fingertips down.

346
00:18:33,740 --> 00:18:35,670
Feel, listen.

347
00:18:35,670 --> 00:18:36,839
Notice.

348
00:18:39,310 --> 00:18:41,510
Then ground through all
four corners of the feet,

349
00:18:41,510 --> 00:18:45,210
lift up from the pelvic floor,
so body's engaged, alive.

350
00:18:45,210 --> 00:18:48,080
And focus on not what we're
doing here, which is inhaling,

351
00:18:48,080 --> 00:18:51,130
reaching fingertips to
the sky, but focus on the how.

352
00:18:51,130 --> 00:18:53,020
Here we go, inhale.

353
00:18:53,020 --> 00:18:54,071
Get into it.

354
00:18:54,850 --> 00:18:59,210
Gift yourself with your own 
beautiful, precious presence.

355
00:18:59,210 --> 00:19:01,085
Exhale, float
the fingertips down.

356
00:19:02,650 --> 00:19:04,720
Take up space, inhale, reach.

357
00:19:06,830 --> 00:19:09,741
Slow exhale, slow movement,
all the way down.

358
00:19:11,020 --> 00:19:13,187
Last one, inhale,
reach all the way up.

359
00:19:14,250 --> 00:19:17,730
Look up, palms come together, 
exhale, hands to heart.

360
00:19:17,730 --> 00:19:18,620
Do not look down.

361
00:19:18,620 --> 00:19:19,910
That ground is there for you.

362
00:19:19,910 --> 00:19:22,633
See feelingly,
walk the feet together.

363
00:19:24,040 --> 00:19:25,940
Stand tall.

364
00:19:25,940 --> 00:19:27,958
Inhale, lots of love in.

365
00:19:28,980 --> 00:19:30,510
Relax the shoulders.

366
00:19:30,510 --> 00:19:32,188
Exhale, lots of love out.

367
00:19:34,290 --> 00:19:35,280
Thank you so much

368
00:19:35,280 --> 00:19:39,220
for sharing your time
and energy with me today.

369
00:19:39,220 --> 00:19:40,520
If you'd like to
come to the ground,

370
00:19:40,520 --> 00:19:44,620
you can spend some
moments in stillness,

371
00:19:44,620 --> 00:19:46,590
or seated, or lying down.

372
00:19:46,590 --> 00:19:48,480
Otherwise, you can
step off your mat,

373
00:19:48,480 --> 00:19:50,940
and see if you
can focus on the how,

374
00:19:50,940 --> 00:19:53,810
the quality of movement
and the quality of breath

375
00:19:53,810 --> 00:19:58,563
that you're taking with you,
in and out of each gesture,

376
00:19:59,710 --> 00:20:02,610
using it to really stay present.

377
00:20:02,610 --> 00:20:07,360
It's fun to find 
just that quality

378
00:20:07,360 --> 00:20:08,940
in the mundane,

379
00:20:08,940 --> 00:20:10,030
as well as on the mat.

380
00:20:10,030 --> 00:20:11,420
Okay, I love you guys.

381
00:20:11,420 --> 00:20:13,352
Inhale, one last time.

382
00:20:14,470 --> 00:20:18,656
And exhale to close this ritual.

383
00:20:20,225 --> 00:20:22,470
And whisper

384
00:20:22,470 --> 00:20:23,917
Namaste.

385
00:20:26,408 --> 00:20:31,463
(bright upbeat piano music)