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- Hi everyone and
welcome to Dedicate,

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your 30 day yoga journey.

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It's Day 21.

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Can you believe it?

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I say that everyday,
I can't believe it.

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You're doing amazing.

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I'm so excited to be
on this ride with you.

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Today we take
out our flashlights

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and we shine our light.

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Let's get started.

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(bright music)

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Alrighty my friends, welcome.

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Today we're
gonna begin standing.

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So come on to your mat.

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Bring your feet
right underneath your hips,

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so feet hip width apart.

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And just stand up nice and tall.

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Take a deep breath in,
lift your chest just slightly.

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And as you exhale,
relax your fingertips.

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Relax your shoulders.

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Arrive.

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Today's practice
is about incorporating

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the whole package,
the total body. Right?

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But not just as a workout.

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As a means of
exploration and finding, again,

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that essence, that light that
just really feels like you.

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So you're gonna find
it in the yummy stuff

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and I'm going to
lovingly challenge you

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to find it in the
difficult things too.

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We'll just see what happens.

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Alright.

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So with feet hip width apart,
knees slightly bent,

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we've been here before together.

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You didn't think we
were just gonna do it

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once in this whole journey.

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Let's take the
fingertips left to right

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for a little warm up of
Knocking on Heaven's Door.

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And since we've
done this once before

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you can kind of pick up
the pace here to begin with.

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And the main thing to
consider is just that you

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leave any, anything
that's holding you back.

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Any judgment,
any of your inhibitions.

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Let it go so we can
shine a little light

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in the dark places,
some of those little

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nooks and crannies
that just don't get any love

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because there's a
roadblock or a hiccup

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or a bad memory or a piece
of shame or whatever it is.

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And then the other
thing is to keep your knees

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bent a little bit,
just to protect your joints.

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Okay, and then the last
thing is to have fun.

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So slap your
booty if feels good.

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Do quote me on that, guys.

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Lift the corners of
your mouth if it feels good.

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And if you're
showing up to the mat

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a little tired,
or low on energy,

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just easy in, baby, ease in.

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Alright.

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And then noticing if
you're just isolating,

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maybe the arms or the shoulders,

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start to integrate, again,

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a total body awareness.

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By noticing this beautiful
twist in the lower back

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as you swing side to side,

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this gentle twist
in the mid-back.

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And then start to get
the cervical spine into it

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by integrating the neck.

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And then you
feel like proper fool,

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a fool for love and light.

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So we're here for three,
let's go for the gold.

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Two.

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And on the one, capture it.

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Come back to center, feet are
firmly planted on the earth.

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Palms come together, Namaste.

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Take a deep breath in.

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Long breath out.

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Interlace the fingertips,
bring them underneath the chin.

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Keep your feet where they are,
big breath in.

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Open the elbows wide.

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Center stays
strong and connected here,

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as you lengthen tailbone down.

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And then exhale,
rounding through chin to chest.

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Bring it in.

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Inhale, open.

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Go around through the heels.

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Lift the elbows left to right.

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Lift, lift, lift.
You're coming out of the hips.

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Lifting all four
sides of the torso.

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And then exhale, chin to chest,
navel draws in.

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Now once more,
let's it with your breath

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so you can just move
with the sound of your breath,

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finding that ocean sound.

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And then we'll
slowly release the arms.

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Roll it up, and if you're
facing this way on the mat

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like me, go ahead
and turn to the side.

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And if you're already there,
aren't you just one

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step ahead today, okay.

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So from here the
feet are hip width apart.

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Bring the palms
back together, interlace.

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You're gonna
hold on to this grip

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for a little stability.

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Without looking down,
you're gonna step

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or hop the feet as
wide as your yoga mat.

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Ready?

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Three, two, one.

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Try not to look down.

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Alright, what do you know?

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The ground was there.

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Whatever happened, inhale in.

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Exhale, let it go as you bring
the fingertips down gently.

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Beautiful.

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From here, inhale,
reach for the sky.

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Big breath, big stretch,
take up space.

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Exhale, float
the fingertips down.

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Inhale, big breath,
big stretch, take up space.

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Exhale, float it down.

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Inhale, big breath, big stretch.

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Palms come together,
up and overhead.

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From here we're
gonna exaggerate.

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Turn the left toes in.

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Turn the right toes out.

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Inhale in again,
reach, reach, reach.

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Exhale, Warrior II.

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Gaze past your right fingertips.

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Inhale, straighten the legs.

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Lift up from the pelvic floor,
palms kiss together.

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Exhale, Warrior II.

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Inhale, rise up.

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Exhale, bend your front knee.

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Inhale, reach.

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Strong legs.

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Exhale, Warrior II.

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Now in this repetition,
go on a hunt.

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Take your flashlight,
pay attention.

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What's going on with my hips?

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What's going on with
my forehead or my face

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besides that it's beautiful?

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What else is going on?

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What's going on
with my shoulders?

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My energy, my breath?

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And the next time you inhale,
bring the palms

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together all the way up.

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Turn the right toes in,
turn the left toes out.

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Inhale in, exhale, Warrior II.

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Keep exploring, inhale, rise up.

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Exhale, Warrior II.
Arms are gonna get tired here.

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Please try to stick with it,
see what happens, inhale.

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Exhale.

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Inhale.

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The next time you
exhale to Warrior II,

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try to really press into the
knife edge of that back foot.

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Toning the upper arms.

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Toning the upper arms.

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You're doing great,
stick with it.

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The next time you reach
for the sky, palms face up.

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You'll turn the left toes in
so now both toes are turned in.

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Inhale in, exhale,
hands to heart.

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Oh, yes.

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And release the fingertips.

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Draw them underneath the chin.

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Inhale, lift the
elbows left to right.

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Long puppy belly here,
scratching the belly.

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And then exhale, bow,
chin to chest.

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Should feel good.

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Beautiful, feel that awesome
stretch in the back of the neck.

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If you like, breath lots of
love in here, lots of love out.

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If you like,
say a little prayer.

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Something positive,
set a little intention.

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Something that will serve
you in the present moment.

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Sweet, and then
release the arms.

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I'm gonna take a
step back on my mat.

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You might want to as well,
depending on your space.

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Nice wide legs,
inner thighs engaged

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drawing energy up from
the arches of the feet.

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Inhale, loop the
shoulder forward, up and back.

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Just relax any
stress or tension.

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Then we'll inhale in,
exhale nice and slow.

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Soft bend in the knees.

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You're gonna take
your heart forward.

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Arms can be soft and easy here.

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We're gonna slowly walk
the fingertips to the earth,

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and then maybe
begin to walk them out.

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If that's not available to you,

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you'll take your
blanket or your block

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or your books or
your couch cushion.

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Something to lift
the earth up to you

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and you can work here.

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So obviously, a generous opening
in the backs of the legs.

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Reminder that the toes
are turned in slightly.

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And in time you might
find the palms can come

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to the earth and
we create a little

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standing wide
legged Forward Fold

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with the arms
outstretched in front.

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So find a version
that suits you here.

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Take a deep breath in.

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Lean in, exhale, breath out.

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Awesome.

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Root to rise,
ground through slowly.

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Roll it up, staying
connected to your center,

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not dumping a weight in
that low back, be mindful.

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Inhale, as you stand up,
loop the shoulders forward,

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up and back, and as you
exhale let go of any stress,

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any tension, any cobwebs
that might have collected.

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We're here to
lovingly clear them out.

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And it's not
gonna happen in one day.

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Right, that's why
this journey is so insane.

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It's just so incredible.

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Such a wonderful
way to reboot, reconnect,

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revisit what feels like you.

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Alright, let's go again.

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Inhale, loop the
shoulders forward, up and back.

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Exhale, relax.

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So we want our
energetic state to be calm

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as we go into this exploration.

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Soft bend in the knees,
take it forward.

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The struggle is real so
if you're struggling here,

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breathe, lean in and
see how you can adapt.

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Don't worry about
copying me or comparing

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or trying to keep up.

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Instead, focus on your light.

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What feels good, how you can
create support for your body

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and deepen your breath.

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So therapeutic,
but you gotta bring the breath.

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And then this time,
ground through all four

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corners of the feet.

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Strong legs, strong center.

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You're gonna slowly
bring the left fingertips

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to the earth and we're
gonna take our open twist

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for today's
practice here by inhaling,

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reaching right
fingertips to the sky.

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Breathing into the belly,
drawing the shoulders

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away from the ears.

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And then wiggle
the right fingertips.

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Inhale, exhale, sweep through.

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Right hand replaces the left,

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and we take it
to the other side.

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Big open twist to your left.

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Breath deep.

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Draw the shoulders
away from the ears.

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Neck is nice and long.

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Wiggle the left fingertips,
take a deep breath in.

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Yes, and then exhale to release.

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Great, tuck the chin.

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Soft bend in the knees.

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Slowly roll back up,
connecting to your core

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all the way long.

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Inhale, reach for the sky.

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Kiss or clap the palms together.

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And then bring your
hands back to your heart.

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Awesome.

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Interlace the fingertips,
bring them underneath the chin.

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Inhale, lift the
elbows left to right.

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Take a deep breath.

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Exhale, chin to chest.

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Alright, here we go. Inhale in.

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Exhale, release the fingers.

256
00:11:44,583 --> 00:11:46,625
Relax the shoulders
down your back body.

257
00:11:46,625 --> 00:11:49,583
So keep this action of
wrapping the shoulders around,

258
00:11:49,583 --> 00:11:52,667
feeling your shoulder blades,
your scaps,

259
00:11:52,667 --> 00:11:54,625
melting down your back body.

260
00:11:54,625 --> 00:11:58,542
Keep that, as once
again we slowly come forward.

261
00:11:59,708 --> 00:12:04,417
Preparing for a little journey.

262
00:12:04,417 --> 00:12:06,875
Okay, fingertips
come to the earth to start.

263
00:12:06,875 --> 00:12:10,333
Inhale in. I'm gonna
turn the left toes out.

264
00:12:10,333 --> 00:12:12,750
Exhale, I'm gonna bend
my left knee generously,

265
00:12:12,750 --> 00:12:15,750
bring my center
right underneath me.

266
00:12:15,750 --> 00:12:17,417
Right toes to the sky.

267
00:12:17,417 --> 00:12:19,959
I sit back, way back,
fingertips reach forward.

268
00:12:19,959 --> 00:12:22,250
Just check it out,
it's Skandasana.

269
00:12:22,250 --> 00:12:25,375
Alright, now if you
can't get your center down

270
00:12:25,375 --> 00:12:28,750
or underneath you, an option
is to stay a little bit high

271
00:12:28,750 --> 00:12:31,208
and do like a One-Legged Froggy.

272
00:12:31,208 --> 00:12:33,708
So this heel,
left heel is lifted.

273
00:12:33,708 --> 00:12:34,834
Right toes are still up.

274
00:12:34,834 --> 00:12:37,917
You can find that
space between the toes here

275
00:12:37,917 --> 00:12:39,959
working, breathing, breathing.

276
00:12:40,959 --> 00:12:42,291
Or we're here.

277
00:12:42,291 --> 00:12:45,166
And then everyone,
use your breath to guide you.

278
00:12:45,166 --> 00:12:48,333
We're creating a
100% full body experience.

279
00:12:48,333 --> 00:12:50,667
So integrate
everything as you inhale in.

280
00:12:50,667 --> 00:12:52,667
Exhale, you're gonna
connect to your core.

281
00:12:53,750 --> 00:12:56,375
Lift, and I just
realized that in my explanation

282
00:12:56,375 --> 00:12:57,166
I had come onto my bum.

283
00:12:57,166 --> 00:13:00,041
So you're gonna lift
your bum if it's not lifted.

284
00:13:00,041 --> 00:13:02,583
And we're gonna
slowly come through.

285
00:13:02,583 --> 00:13:04,125
Come through a nice squatting.

286
00:13:04,125 --> 00:13:05,417
You're gonna go
right to the other side

287
00:13:05,417 --> 00:13:07,208
by turning your right toes out.

288
00:13:07,208 --> 00:13:09,208
Lifting your left
toes toward the sky.

289
00:13:09,208 --> 00:13:11,083
And then just seeing
what it's like on this side.

290
00:13:11,083 --> 00:13:12,875
Fingertips reaching forward.

291
00:13:12,875 --> 00:13:14,834
Maybe you come to
a One-Legged Froggy,

292
00:13:14,834 --> 00:13:17,375
lift it up a little bit high.

293
00:13:17,375 --> 00:13:18,667
We're breathing deep.

294
00:13:20,750 --> 00:13:21,750
Beautiful, here we go again.

295
00:13:21,750 --> 00:13:23,375
Lifting up from
the pelvic floor.

296
00:13:23,375 --> 00:13:24,583
You can use your hands here.

297
00:13:24,583 --> 00:13:27,125
If you don't need them,
then you can light a fire

298
00:13:27,125 --> 00:13:29,750
in your core by bringing your
palms together at the heart.

299
00:13:29,750 --> 00:13:32,875
If you are able to do,
we'll try that steeple grip.

300
00:13:32,875 --> 00:13:34,834
Reaching forward here,
lifting the chest.

301
00:13:34,834 --> 00:13:37,166
Otherwise,
keep nice and low, guys.

302
00:13:37,166 --> 00:13:39,250
Honor where
you are today, right?

303
00:13:39,250 --> 00:13:41,291
Breathing deep, inhale.

304
00:13:41,291 --> 00:13:43,041
Notice how
you're reacting to this.

305
00:13:43,041 --> 00:13:45,500
And let's pay attention as
we come all the way through

306
00:13:45,500 --> 00:13:47,708
and take it to the right.

307
00:13:47,708 --> 00:13:50,542
Our last side here,
breathing deep, Skandasana.

308
00:13:51,667 --> 00:13:53,000
So this is not to torture you.

309
00:13:53,000 --> 00:13:55,417
Just leading
you to meet an edge.

310
00:13:55,417 --> 00:13:57,125
Breath deep,
you're doing awesome.

311
00:13:57,125 --> 00:13:59,166
Take one more
breath wherever you are.

312
00:13:59,166 --> 00:14:02,417
And then exhale,
slowly come back to center.

313
00:14:02,417 --> 00:14:05,542
We'll come back to that standing
wide legged Forward Fold.

314
00:14:05,542 --> 00:14:08,041
Hands will come to the earth,
or fingertips to the earth.

315
00:14:08,041 --> 00:14:10,333
And if you like,
can take the hands.

316
00:14:10,333 --> 00:14:13,166
Drag them in line with
the arches of the feet.

317
00:14:13,166 --> 00:14:15,333
Bring the crown of
the head to the earth.

318
00:14:15,333 --> 00:14:17,750
In time, you can take
it up into an inversion.

319
00:14:17,750 --> 00:14:20,041
But only when
it's right in your body

320
00:14:20,041 --> 00:14:21,959
and you have the
proper foundation.

321
00:14:21,959 --> 00:14:24,667
There is a great video.

322
00:14:24,667 --> 00:14:27,250
Yoga with Adriene
video for a headstand.

323
00:14:28,583 --> 00:14:30,208
But be mindful.

324
00:14:33,458 --> 00:14:36,291
Wherever you are,
trust that that's exactly

325
00:14:36,291 --> 00:14:38,625
where you're supposed
to be and I mean that.

326
00:14:39,625 --> 00:14:40,875
Take a deep breath in.

327
00:14:41,792 --> 00:14:43,000
And a long breath out.

328
00:14:43,708 --> 00:14:46,000
And we'll walk the hands out.

329
00:14:46,000 --> 00:14:48,250
Slowly begin to come back up.

330
00:14:48,250 --> 00:14:50,375
And you're just
going to walk the feet

331
00:14:50,375 --> 00:14:52,750
right underneath your
hips and bend your knees

332
00:14:52,750 --> 00:14:57,583
so that we all come down into
a little Malasana variation.

333
00:14:57,583 --> 00:14:59,375
A little yogaic squat.

334
00:15:01,125 --> 00:15:03,417
And if the soles of the
feet don't come to the earth,

335
00:15:03,417 --> 00:15:05,959
again, enjoy
that Froggy Posture.

336
00:15:05,959 --> 00:15:09,250
Keeping the heels lifted,
staying a little bit higher up.

337
00:15:12,125 --> 00:15:14,166
And pay attention to
your heart space here.

338
00:15:14,166 --> 00:15:17,291
Find your breath
again by softening your gaze

339
00:15:17,291 --> 00:15:19,208
or closing your eyes.

340
00:15:19,208 --> 00:15:21,500
Take a deep breath in.

341
00:15:21,500 --> 00:15:23,875
Relax your shoulders
down as you breath out.

342
00:15:25,041 --> 00:15:27,458
Then swim the fingertips around.

343
00:15:27,458 --> 00:15:28,959
Come to a seat.

344
00:15:30,583 --> 00:15:32,875
We'll send the
fingertips behind us.

345
00:15:32,875 --> 00:15:34,250
Soles of the
feet come on the mat

346
00:15:34,250 --> 00:15:36,417
and we're gonna walk
them as wide as the mat.

347
00:15:36,417 --> 00:15:37,500
Then this should feel awesome.

348
00:15:37,500 --> 00:15:40,333
Let's find some
internal rotation after all that

349
00:15:40,333 --> 00:15:42,583
external rotation,
so move nice and slow.

350
00:15:42,583 --> 00:15:44,708
Send your knees
over towards the left.

351
00:15:46,417 --> 00:15:49,417
Oh yeah, take a deep breath in,
lift your heart.

352
00:15:51,417 --> 00:15:53,667
For a little more,
you can cross the left ankle

353
00:15:53,667 --> 00:15:57,166
over the right and
maybe come on to your elbows.

354
00:15:57,166 --> 00:16:01,333
But again, listen to your body.

355
00:16:01,333 --> 00:16:02,708
Pay attention.

356
00:16:08,625 --> 00:16:11,083
Keep the feet bright,
let's transition.

357
00:16:11,083 --> 00:16:12,417
Slowly coming through center.

358
00:16:12,417 --> 00:16:15,583
Taking the knees, now windshield
wipering them to the right.

359
00:16:16,875 --> 00:16:20,291
And this is perhaps enough,
but if you just gotta have more,

360
00:16:20,291 --> 00:16:23,000
you wanna shine a little
light in the dark places,

361
00:16:23,000 --> 00:16:25,333
take your right ankle,
cross it over the top

362
00:16:25,333 --> 00:16:26,667
of the left thigh.

363
00:16:26,667 --> 00:16:28,625
And maybe we'll come
down onto the forearms.

364
00:16:28,625 --> 00:16:31,583
Breathe, keep the feet awake.

365
00:16:34,333 --> 00:16:35,291
Lift your heart.

366
00:16:39,458 --> 00:16:40,917
Alrighty.

367
00:16:40,917 --> 00:16:42,708
Stay nice and active in the toes

368
00:16:42,708 --> 00:16:44,917
as you slowly
bring it back to center.

369
00:16:44,917 --> 00:16:47,917
You're gonna walk the heels
just in line with your hips.

370
00:16:47,917 --> 00:16:50,083
You're gonna sit up
nice and tall like this.

371
00:16:50,083 --> 00:16:54,417
Feel that connection of your
root chakra to the earth.

372
00:16:54,417 --> 00:16:57,959
Rise up through the spine,
creating a nice

373
00:16:57,959 --> 00:17:02,959
beautiful highway for
your energy to cruise on.

374
00:17:04,125 --> 00:17:07,166
And then now it's
time for one of my

375
00:17:07,166 --> 00:17:10,208
all time favorite
advanced yoga postures.

376
00:17:10,208 --> 00:17:14,250
This is a perfect,
beautiful asana for connecting

377
00:17:14,250 --> 00:17:17,000
to your own inner unique light.

378
00:17:17,000 --> 00:17:19,375
And it looks like this.
Sit up nice and tall.

379
00:17:19,375 --> 00:17:21,000
Allow your hands to
rest gently on your knees.

380
00:17:21,000 --> 00:17:22,834
Take a deep breath in.

381
00:17:22,834 --> 00:17:24,000
And exhale, bow.

382
00:17:27,291 --> 00:17:29,917
Not playing, dudes.
This is awesome.

383
00:17:33,041 --> 00:17:35,875
Peek at me if you need
to and then create your own.

384
00:17:35,875 --> 00:17:36,875
Surrender.

385
00:17:39,750 --> 00:17:41,917
Benji is doing
his version of this.

386
00:17:41,917 --> 00:17:43,125
I'm doing my version of this,

387
00:17:43,125 --> 00:17:44,250
and you're going to
do your version of this.

388
00:17:45,625 --> 00:17:49,083
And we're going to
soften the skin of the face.

389
00:17:50,834 --> 00:17:52,959
Breathe like you love yourself.

390
00:17:58,625 --> 00:18:00,000
Just get quiet.

391
00:18:05,500 --> 00:18:09,375
When we show up
regularly to participate

392
00:18:12,375 --> 00:18:14,542
with our body and our breath,

393
00:18:17,875 --> 00:18:18,667
we

394
00:18:20,208 --> 00:18:23,625
ultimately are
creating beautiful dance

395
00:18:24,917 --> 00:18:29,500
between all parts of ourself
where we can find balance

396
00:18:29,500 --> 00:18:30,875
and find truth.

397
00:18:31,959 --> 00:18:33,792
And just this sense

398
00:18:37,375 --> 00:18:40,166
that we are
being ourselves, authentic.

399
00:18:41,625 --> 00:18:44,792
And when I'm in
that energetic state,

400
00:18:45,792 --> 00:18:47,542
I feel like I
can conquer anything.

401
00:18:47,542 --> 00:18:50,667
I can change the world,
be the change.

402
00:18:52,291 --> 00:18:54,500
So we can't
always be in this light.

403
00:18:56,125 --> 00:19:00,291
But knowing that it exists
and knowing how to nurture it,

404
00:19:01,291 --> 00:19:03,166
is certainly a way to move.

405
00:19:06,208 --> 00:19:09,166
Okay, big stretch in
the back of the neck here.

406
00:19:09,166 --> 00:19:10,417
If none of that
resonates for you,

407
00:19:10,417 --> 00:19:11,750
at least you're
getting an awesome stretch

408
00:19:11,750 --> 00:19:12,750
in the back of the neck.

409
00:19:13,708 --> 00:19:15,500
Tuck the chin, open your eyes.

410
00:19:15,500 --> 00:19:17,291
Roll it up.

411
00:19:17,291 --> 00:19:20,542
A whole new world!

412
00:19:20,542 --> 00:19:25,333
A new fantastic
point of view!

413
00:19:25,333 --> 00:19:27,667
Come to a nice
comfortable seat of your choice.

414
00:19:30,000 --> 00:19:32,834
Perspective, I thought about
calling this perspective.

415
00:19:34,750 --> 00:19:35,834
But I think light.

416
00:19:39,417 --> 00:19:41,750
And we honor the darkness too.

417
00:19:43,000 --> 00:19:45,667
Knowing that this
light moving in a way that

418
00:19:45,667 --> 00:19:49,375
feels good exists, is again,

419
00:19:49,375 --> 00:19:51,792
certainly a helpful
tool for the dark days.

420
00:19:51,792 --> 00:19:52,667
Am I right?

421
00:19:52,667 --> 00:19:54,750
Love you guys,
bring the palms together.

422
00:19:54,750 --> 00:19:55,959
I wish you well.

423
00:19:58,333 --> 00:20:00,542
Amazing, amazing work.

424
00:20:00,542 --> 00:20:02,917
It's all I can say.
Thanks for showing up.

425
00:20:02,917 --> 00:20:04,125
I'll see you tomorrow.

426
00:20:04,125 --> 00:20:05,208
Namaste.

427
00:20:07,166 --> 00:20:11,583
(bright music)