[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:01.03,0:00:04.37,Default,,0000,0000,0000,,(tranquil music)
Dialogue: 0,0:00:21.02,0:00:23.79,Default,,0000,0000,0000,,- Welcome my friends, let's\Nbegin at the top of the mat.
Dialogue: 0,0:00:25.73,0:00:28.13,Default,,0000,0000,0000,,Bring your feet really together.
Dialogue: 0,0:00:28.13,0:00:29.86,Default,,0000,0000,0000,,We'll start in Mountain Pose.
Dialogue: 0,0:00:30.76,0:00:32.87,Default,,0000,0000,0000,,Again, arch to arch,\Ntake a second
Dialogue: 0,0:00:32.87,0:00:35.24,Default,,0000,0000,0000,,to just send \Nawareness to the feet.
Dialogue: 0,0:00:35.24,0:00:37.67,Default,,0000,0000,0000,,Really pay attention, \Nyou might lift the toes.
Dialogue: 0,0:00:39.24,0:00:40.57,Default,,0000,0000,0000,,And really there's \Nno right or wrong here,
Dialogue: 0,0:00:40.57,0:00:42.88,Default,,0000,0000,0000,,just to connect, right,\Nwith the feet.
Dialogue: 0,0:00:43.94,0:00:46.31,Default,,0000,0000,0000,,Find those yogi toes.
Dialogue: 0,0:00:46.31,0:00:47.55,Default,,0000,0000,0000,,And then when you're ready,
Dialogue: 0,0:00:47.55,0:00:51.92,Default,,0000,0000,0000,,drawing energy up through the\Nfront body, lift and lengthen.
Dialogue: 0,0:00:53.27,0:00:56.16,Default,,0000,0000,0000,,And then grounding \Ndown through the back body.
Dialogue: 0,0:00:59.13,0:01:03.83,Default,,0000,0000,0000,,Take a second to \Nnod the head yes and no,
Dialogue: 0,0:01:03.83,0:01:06.20,Default,,0000,0000,0000,,and maybe take \Nsome neck circles here
Dialogue: 0,0:01:06.20,0:01:08.57,Default,,0000,0000,0000,,by drawing big \Ncircles with the nose,
Dialogue: 0,0:01:08.57,0:01:11.50,Default,,0000,0000,0000,,but still stay \Nconnected to your feet here.
Dialogue: 0,0:01:11.50,0:01:13.61,Default,,0000,0000,0000,,Just easing into this practice.
Dialogue: 0,0:01:13.61,0:01:18.61,Default,,0000,0000,0000,,It's not a long practice\Ntoday so take time to connect.
Dialogue: 0,0:01:19.05,0:01:22.02,Default,,0000,0000,0000,,Use your breath as a tool
Dialogue: 0,0:01:22.02,0:01:25.42,Default,,0000,0000,0000,,to really focus \Non what's going on
Dialogue: 0,0:01:25.42,0:01:27.05,Default,,0000,0000,0000,,in your mind \Nand your body today.
Dialogue: 0,0:01:31.41,0:01:34.59,Default,,0000,0000,0000,,And after you have \Ntaken care of the neck,
Dialogue: 0,0:01:36.43,0:01:38.76,Default,,0000,0000,0000,,align head over heart,\Nheart over pelvis,
Dialogue: 0,0:01:38.76,0:01:40.27,Default,,0000,0000,0000,,close your eyes if \Nyou're feeling brave,
Dialogue: 0,0:01:40.27,0:01:42.07,Default,,0000,0000,0000,,and stand up nice and tall.
Dialogue: 0,0:01:42.07,0:01:44.14,Default,,0000,0000,0000,,Turn the palms \Nface out and continue
Dialogue: 0,0:01:44.14,0:01:46.71,Default,,0000,0000,0000,,to stay connected with the feet,
Dialogue: 0,0:01:46.71,0:01:48.68,Default,,0000,0000,0000,,drawing energy up \Nthrough the front body
Dialogue: 0,0:01:48.68,0:01:52.50,Default,,0000,0000,0000,,and grounding down \Nthrough the back body.
Dialogue: 0,0:01:55.98,0:01:58.55,Default,,0000,0000,0000,,Then in our Mountain Pose today,
Dialogue: 0,0:01:58.55,0:02:01.69,Default,,0000,0000,0000,,feet firmly planted in \Nthe earth, heart lifted.
Dialogue: 0,0:02:03.92,0:02:06.53,Default,,0000,0000,0000,,We take a second to \Njust slow down the breath,
Dialogue: 0,0:02:06.53,0:02:09.50,Default,,0000,0000,0000,,make the inhalations longer,
Dialogue: 0,0:02:11.06,0:02:13.77,Default,,0000,0000,0000,,and even them out \Nwith your exhalations.
Dialogue: 0,0:02:19.22,0:02:20.81,Default,,0000,0000,0000,,And just take a quiet moment
Dialogue: 0,0:02:20.81,0:02:25.75,Default,,0000,0000,0000,,to stand confidently \Nin your own shoes,
Dialogue: 0,0:02:25.75,0:02:30.75,Default,,0000,0000,0000,,stand confidently \Nlifting through your dear heart
Dialogue: 0,0:02:32.08,0:02:35.42,Default,,0000,0000,0000,,and stand confidently
Dialogue: 0,0:02:35.42,0:02:38.42,Default,,0000,0000,0000,,accepting who you \Nare and where you are
Dialogue: 0,0:02:38.42,0:02:41.43,Default,,0000,0000,0000,,right here, right now.
Dialogue: 0,0:02:46.63,0:02:47.90,Default,,0000,0000,0000,,Keep breathing.
Dialogue: 0,0:02:51.40,0:02:54.07,Default,,0000,0000,0000,,And stay present,\Nuse your breath.
Dialogue: 0,0:02:54.07,0:02:56.84,Default,,0000,0000,0000,,Big inhale when you're \Nready to bend the knees
Dialogue: 0,0:02:56.84,0:02:58.44,Default,,0000,0000,0000,,and reach the fingertips up.
Dialogue: 0,0:02:58.44,0:03:00.28,Default,,0000,0000,0000,,Big, full body stretch here.
Dialogue: 0,0:03:00.28,0:03:02.22,Default,,0000,0000,0000,,Maybe slight back \Nbend if it feels right.
Dialogue: 0,0:03:02.22,0:03:04.78,Default,,0000,0000,0000,,Feel the skin of \Nthe belly stretch,
Dialogue: 0,0:03:04.78,0:03:06.79,Default,,0000,0000,0000,,then lengthen the tailbone down.
Dialogue: 0,0:03:06.79,0:03:11.26,Default,,0000,0000,0000,,Big breath, exhale, \NForward Fold all the way down.
Dialogue: 0,0:03:12.83,0:03:15.86,Default,,0000,0000,0000,,And take a second here to \Nbend the knees generously,
Dialogue: 0,0:03:15.86,0:03:17.60,Default,,0000,0000,0000,,shake the head again,
Dialogue: 0,0:03:17.60,0:03:19.77,Default,,0000,0000,0000,,find a little \Nmovement that feels good.
Dialogue: 0,0:03:19.77,0:03:21.54,Default,,0000,0000,0000,,You might walk the fingertips
Dialogue: 0,0:03:21.54,0:03:23.80,Default,,0000,0000,0000,,to one side of your yoga mat
Dialogue: 0,0:03:23.80,0:03:27.41,Default,,0000,0000,0000,,and then the other,\Nbreathing deep.
Dialogue: 0,0:03:39.39,0:03:41.56,Default,,0000,0000,0000,,Then after a \Nlittle bit of movement,
Dialogue: 0,0:03:41.56,0:03:43.49,Default,,0000,0000,0000,,bend the knees, \Nplant through the heels,
Dialogue: 0,0:03:43.49,0:03:44.79,Default,,0000,0000,0000,,and tuck the \Nchin into the chest,
Dialogue: 0,0:03:44.79,0:03:48.06,Default,,0000,0000,0000,,slowly roll it up all the way,\Nup, up, up, up.
Dialogue: 0,0:03:50.30,0:03:53.57,Default,,0000,0000,0000,,Fingertips are gonna come all\Nthe way back up to the sky,
Dialogue: 0,0:03:53.57,0:03:55.70,Default,,0000,0000,0000,,big, full body stretch.
Dialogue: 0,0:03:57.54,0:04:01.03,Default,,0000,0000,0000,,And then exhale all the way\Ndown, Forward Fold, same thing.
Dialogue: 0,0:04:03.41,0:04:07.31,Default,,0000,0000,0000,,Couple breaths here \Nto find what feels good.
Dialogue: 0,0:04:07.31,0:04:10.32,Default,,0000,0000,0000,,Stretch out the places \Nthat need some love here.
Dialogue: 0,0:04:11.68,0:04:16.09,Default,,0000,0000,0000,,Just lingering here for couple\Nmore breaths, Uttanasana.
Dialogue: 0,0:04:17.62,0:04:21.100,Default,,0000,0000,0000,,Bend the knees, send \Nsome love to the lower back,
Dialogue: 0,0:04:21.100,0:04:24.90,Default,,0000,0000,0000,,then maintain the strong \Nconnection with your feet
Dialogue: 0,0:04:24.90,0:04:26.77,Default,,0000,0000,0000,,as you tuck the \Nchin into the chest
Dialogue: 0,0:04:26.77,0:04:28.54,Default,,0000,0000,0000,,and begin to \Nroll it up once again.
Dialogue: 0,0:04:33.71,0:04:35.84,Default,,0000,0000,0000,,And this time as you \Nroll up through the spine,
Dialogue: 0,0:04:35.84,0:04:37.78,Default,,0000,0000,0000,,we're gonna take the \Nhands to the waistline here
Dialogue: 0,0:04:37.78,0:04:39.81,Default,,0000,0000,0000,,and shift the \Nweight to the left leg.
Dialogue: 0,0:04:39.81,0:04:41.21,Default,,0000,0000,0000,,Start to open up \Nthrough the chest,
Dialogue: 0,0:04:41.21,0:04:44.48,Default,,0000,0000,0000,,so really opening up the chest
Dialogue: 0,0:04:44.48,0:04:47.05,Default,,0000,0000,0000,,kind of as if you had a \Nchest plate here, you know?
Dialogue: 0,0:04:47.05,0:04:52.46,Default,,0000,0000,0000,,You can put a big \Nemblem or initials on it.
Dialogue: 0,0:04:52.46,0:04:55.23,Default,,0000,0000,0000,,And we're just gonna slide\Nthe right knee all the way up.
Dialogue: 0,0:04:55.23,0:04:57.66,Default,,0000,0000,0000,,So working on balance here,\Nbreathing deep,
Dialogue: 0,0:04:57.66,0:04:59.06,Default,,0000,0000,0000,,open, open, open.
Dialogue: 0,0:05:01.50,0:05:03.27,Default,,0000,0000,0000,,And then slowly release.
Dialogue: 0,0:05:03.27,0:05:05.37,Default,,0000,0000,0000,,So we're really \Nwanting to maintain this lift
Dialogue: 0,0:05:05.37,0:05:07.67,Default,,0000,0000,0000,,up through the front body and \Ngrounding through the back body.
Dialogue: 0,0:05:07.67,0:05:09.71,Default,,0000,0000,0000,,But we're starting to really\Nopen up through the chest
Dialogue: 0,0:05:09.71,0:05:11.58,Default,,0000,0000,0000,,here again now \Nwith the left side
Dialogue: 0,0:05:11.58,0:05:14.41,Default,,0000,0000,0000,,peeling up, \Nconnecting to our balance today
Dialogue: 0,0:05:14.41,0:05:17.45,Default,,0000,0000,0000,,engaging all the \Nmuscles in the legs
Dialogue: 0,0:05:17.45,0:05:19.89,Default,,0000,0000,0000,,and lifting up \Nthrough the sternum.
Dialogue: 0,0:05:20.99,0:05:22.92,Default,,0000,0000,0000,,And then one more \Ntime on each side.
Dialogue: 0,0:05:22.92,0:05:26.59,Default,,0000,0000,0000,,Peeling up, lengthen \Nthrough that left hip crease.
Dialogue: 0,0:05:28.03,0:05:30.60,Default,,0000,0000,0000,,Maybe this time you \Nrotate the ankle one way
Dialogue: 0,0:05:30.60,0:05:31.56,Default,,0000,0000,0000,,and then the other.
Dialogue: 0,0:05:32.77,0:05:34.97,Default,,0000,0000,0000,,And then other side.
Dialogue: 0,0:05:34.97,0:05:35.94,Default,,0000,0000,0000,,Last time.
Dialogue: 0,0:05:35.94,0:05:39.44,Default,,0000,0000,0000,,Slow and steady, maybe \Nrotating the ankle one way
Dialogue: 0,0:05:39.44,0:05:40.41,Default,,0000,0000,0000,,and then the other.
Dialogue: 0,0:05:41.71,0:05:43.54,Default,,0000,0000,0000,,So again, I'm activating \Nthe upper back body
Dialogue: 0,0:05:43.54,0:05:47.28,Default,,0000,0000,0000,,elbows pulling back, \Nopening up kind of superpower,
Dialogue: 0,0:05:47.28,0:05:48.85,Default,,0000,0000,0000,,superhero pose here.
Dialogue: 0,0:05:48.85,0:05:50.35,Default,,0000,0000,0000,,Superpower.
Dialogue: 0,0:05:50.35,0:05:52.18,Default,,0000,0000,0000,,And then we release, great job.
Dialogue: 0,0:05:52.18,0:05:54.55,Default,,0000,0000,0000,,Release the hands, \Nfingertips come down to come up.
Dialogue: 0,0:05:54.55,0:05:57.06,Default,,0000,0000,0000,,Big breath as you \Nsweep the arms all the way up
Dialogue: 0,0:05:57.06,0:05:58.92,Default,,0000,0000,0000,,and overhead, smile.
Dialogue: 0,0:05:58.92,0:06:00.19,Default,,0000,0000,0000,,Then exhale, let it go.
Dialogue: 0,0:06:00.19,0:06:03.16,Default,,0000,0000,0000,,Open through the \Nchest as you Forward Fold
Dialogue: 0,0:06:03.16,0:06:04.40,Default,,0000,0000,0000,,all the way down.
Dialogue: 0,0:06:05.66,0:06:08.24,Default,,0000,0000,0000,,Great, this time \Ninhale, halfway lift.
Dialogue: 0,0:06:08.24,0:06:09.90,Default,,0000,0000,0000,,Find length.
Dialogue: 0,0:06:09.90,0:06:14.54,Default,,0000,0000,0000,,One solid breath cycle in \Nand out here as you refine.
Dialogue: 0,0:06:14.54,0:06:16.01,Default,,0000,0000,0000,,Open through the chest,\Nagain think about
Dialogue: 0,0:06:16.01,0:06:18.41,Default,,0000,0000,0000,,pulling the elbows \Nback, back, back, back, back.
Dialogue: 0,0:06:19.61,0:06:22.65,Default,,0000,0000,0000,,And then on an exhale,\NForward Fold.
Dialogue: 0,0:06:22.65,0:06:24.01,Default,,0000,0000,0000,,Great, this time, \Nbend the knees,\N
Dialogue: 0,0:06:24.01,0:06:25.32,Default,,0000,0000,0000,,fingertips come to the mat,
Dialogue: 0,0:06:25.32,0:06:27.09,Default,,0000,0000,0000,,we're just gonna \Nslide the left foot back
Dialogue: 0,0:06:27.09,0:06:28.46,Default,,0000,0000,0000,,to a nice low lunge.
Dialogue: 0,0:06:28.46,0:06:31.29,Default,,0000,0000,0000,,Lower left knee on the ground,\Nfront knee over front ankle
Dialogue: 0,0:06:31.29,0:06:32.73,Default,,0000,0000,0000,,and then walk \Nthat right foot out
Dialogue: 0,0:06:32.73,0:06:34.29,Default,,0000,0000,0000,,so you have lots of space.
Dialogue: 0,0:06:37.06,0:06:38.86,Default,,0000,0000,0000,,Alright, once you feel like\Nyou have your foundation,
Dialogue: 0,0:06:38.86,0:06:40.31,Default,,0000,0000,0000,,tuck the chin into the chest,
Dialogue: 0,0:06:40.31,0:06:44.37,Default,,0000,0000,0000,,open up through the shoulders\Nand find length in the neck.
Dialogue: 0,0:06:45.44,0:06:48.11,Default,,0000,0000,0000,,Big breath in.\NBig breath out.
Dialogue: 0,0:06:48.11,0:06:50.18,Default,,0000,0000,0000,,Make sure you're not \Ncrashing onto your fingertips,
Dialogue: 0,0:06:50.18,0:06:51.81,Default,,0000,0000,0000,,but starting to \Ntap into that core.
Dialogue: 0,0:06:51.81,0:06:53.11,Default,,0000,0000,0000,,Big breaths here.
Dialogue: 0,0:06:54.75,0:06:56.72,Default,,0000,0000,0000,,And then exhale, reverse it.
Dialogue: 0,0:06:56.72,0:06:59.79,Default,,0000,0000,0000,,Pull it back, flexion \Nthrough that front foot.
Dialogue: 0,0:07:00.99,0:07:04.29,Default,,0000,0000,0000,,Breathing deep here as you\Ndraw the chin to the chest.
Dialogue: 0,0:07:07.73,0:07:10.10,Default,,0000,0000,0000,,And then rolling \Nthrough that right foot,
Dialogue: 0,0:07:10.10,0:07:11.86,Default,,0000,0000,0000,,come all the way \Nback to nice low lunge.
Dialogue: 0,0:07:11.86,0:07:14.47,Default,,0000,0000,0000,,This time option to \Nlift the back knee up.
Dialogue: 0,0:07:14.47,0:07:16.54,Default,,0000,0000,0000,,Now, loop the \Nshoulders once again,
Dialogue: 0,0:07:16.54,0:07:17.60,Default,,0000,0000,0000,,open through the chest,
Dialogue: 0,0:07:17.60,0:07:20.47,Default,,0000,0000,0000,,hug the lower ribs in,\Nand breathe deep.
Dialogue: 0,0:07:24.31,0:07:27.35,Default,,0000,0000,0000,,Beautiful, now plant the palms,\Nkeep the navel drawing up
Dialogue: 0,0:07:27.35,0:07:28.92,Default,,0000,0000,0000,,as you step the right toes back,
Dialogue: 0,0:07:28.92,0:07:30.48,Default,,0000,0000,0000,,Plank Pose.
Dialogue: 0,0:07:30.48,0:07:32.52,Default,,0000,0000,0000,,Breathing deep here, refine,
Dialogue: 0,0:07:32.52,0:07:35.46,Default,,0000,0000,0000,,find length, \Ndon't let the hips drop
Dialogue: 0,0:07:35.46,0:07:36.96,Default,,0000,0000,0000,,careful not to lift them up
Dialogue: 0,0:07:36.96,0:07:39.76,Default,,0000,0000,0000,,but find that head, heart,\Npelvis connection.
Dialogue: 0,0:07:39.76,0:07:42.03,Default,,0000,0000,0000,,Take one more \Ndeep breath in here
Dialogue: 0,0:07:42.03,0:07:44.63,Default,,0000,0000,0000,,and then slowly lower all \Nthe way down to the belly.
Dialogue: 0,0:07:45.87,0:07:48.40,Default,,0000,0000,0000,,Flip the feet, press \Ninto the tops of the feet
Dialogue: 0,0:07:48.40,0:07:51.24,Default,,0000,0000,0000,,press into your pubic \Nbone and we open the heart
Dialogue: 0,0:07:51.24,0:07:54.07,Default,,0000,0000,0000,,once again pulling \Nelbows back, Cobra.
Dialogue: 0,0:07:54.07,0:07:56.68,Default,,0000,0000,0000,,Inhale in, open the chest.
Dialogue: 0,0:07:56.68,0:07:57.94,Default,,0000,0000,0000,,Exhale, release.
Dialogue: 0,0:07:59.45,0:08:01.45,Default,,0000,0000,0000,,Gorgeous, curl the toes under
Dialogue: 0,0:08:01.45,0:08:03.58,Default,,0000,0000,0000,,press up to all fours.
Dialogue: 0,0:08:03.58,0:08:05.52,Default,,0000,0000,0000,,Take a deep breath in.
Dialogue: 0,0:08:05.52,0:08:07.05,Default,,0000,0000,0000,,Curl the toes under,
Dialogue: 0,0:08:07.05,0:08:09.76,Default,,0000,0000,0000,,exhale, Downward Facing Dog.
Dialogue: 0,0:08:09.76,0:08:10.66,Default,,0000,0000,0000,,Awesome work.
Dialogue: 0,0:08:10.66,0:08:13.46,Default,,0000,0000,0000,,Take a couple \Nmoments here to work it out.
Dialogue: 0,0:08:14.99,0:08:17.93,Default,,0000,0000,0000,,Tops of the shoulders \Nroll away from the ears.
Dialogue: 0,0:08:20.60,0:08:22.94,Default,,0000,0000,0000,,Find length in the side body.
Dialogue: 0,0:08:22.94,0:08:25.00,Default,,0000,0000,0000,,Awareness all the \Nway through the crown.
Dialogue: 0,0:08:25.90,0:08:28.51,Default,,0000,0000,0000,,Big breath in.
Dialogue: 0,0:08:28.51,0:08:32.11,Default,,0000,0000,0000,,Big breath out. Beautiful.
Dialogue: 0,0:08:32.11,0:08:34.95,Default,,0000,0000,0000,,Then we're gonna just walk the\Ntwo big toes to the midline
Dialogue: 0,0:08:34.95,0:08:36.88,Default,,0000,0000,0000,,and then when you're ready\Nnice and easy nothin' fancy
Dialogue: 0,0:08:36.88,0:08:38.95,Default,,0000,0000,0000,,just step that right, \Nexcuse me, left foot up
Dialogue: 0,0:08:38.95,0:08:41.39,Default,,0000,0000,0000,,and lower the right knee down.
Dialogue: 0,0:08:41.39,0:08:43.09,Default,,0000,0000,0000,,And then you have a \Ncouple moments here,
Dialogue: 0,0:08:43.09,0:08:45.92,Default,,0000,0000,0000,,take your time to \Nreally find your foundation
Dialogue: 0,0:08:45.92,0:08:47.89,Default,,0000,0000,0000,,so walk that left foot out.
Dialogue: 0,0:08:47.89,0:08:50.13,Default,,0000,0000,0000,,Check out what's \Ngoing on with the hip flexor.
Dialogue: 0,0:08:51.40,0:08:54.03,Default,,0000,0000,0000,,Psoas muscle, so no rush here.
Dialogue: 0,0:09:00.84,0:09:03.61,Default,,0000,0000,0000,,So nice long smooth deep breaths
Dialogue: 0,0:09:03.61,0:09:05.84,Default,,0000,0000,0000,,that only you can \Nprovide for yourself
Dialogue: 0,0:09:05.84,0:09:08.31,Default,,0000,0000,0000,,as an act of self care.
Dialogue: 0,0:09:08.31,0:09:11.15,Default,,0000,0000,0000,,Power tool of pranayama,\Nof the breath.
Dialogue: 0,0:09:12.12,0:09:12.95,Default,,0000,0000,0000,,When you're ready
Dialogue: 0,0:09:12.95,0:09:14.89,Default,,0000,0000,0000,,come light on the \Nfingertips a little bit here,
Dialogue: 0,0:09:14.89,0:09:17.62,Default,,0000,0000,0000,,breathing deep, \Npulling left hip crease back,
Dialogue: 0,0:09:17.62,0:09:20.93,Default,,0000,0000,0000,,open the chest, find length.
Dialogue: 0,0:09:20.93,0:09:23.13,Default,,0000,0000,0000,,And then when you're \Nready exhale, reverse it,
Dialogue: 0,0:09:23.13,0:09:24.16,Default,,0000,0000,0000,,send the hips back.
Dialogue: 0,0:09:25.40,0:09:28.33,Default,,0000,0000,0000,,Left toes towards the sky.
Dialogue: 0,0:09:28.33,0:09:29.64,Default,,0000,0000,0000,,Stretch it out.
Dialogue: 0,0:09:35.91,0:09:40.55,Default,,0000,0000,0000,,Inhaling deeply \Nand exhale completely,
Dialogue: 0,0:09:40.55,0:09:42.15,Default,,0000,0000,0000,,rolling through \Nthe left foot now
Dialogue: 0,0:09:42.15,0:09:46.65,Default,,0000,0000,0000,,coming nice and slowly back.
Dialogue: 0,0:09:46.65,0:09:49.29,Default,,0000,0000,0000,,Option here to \Nlift the back knee,
Dialogue: 0,0:09:49.29,0:09:51.42,Default,,0000,0000,0000,,and then when you're ready,\Nloop the shoulders,
Dialogue: 0,0:09:51.42,0:09:55.20,Default,,0000,0000,0000,,inhale, look forward, \Nsmile, open the chest.
Dialogue: 0,0:09:56.10,0:09:58.36,Default,,0000,0000,0000,,And then exhale, plant the palms
Dialogue: 0,0:09:58.36,0:09:59.77,Default,,0000,0000,0000,,keep the navel drawing up.
Dialogue: 0,0:09:59.77,0:10:01.23,Default,,0000,0000,0000,,Press away from your yoga mat,
Dialogue: 0,0:10:01.23,0:10:03.04,Default,,0000,0000,0000,,so I'm not collapsing \Ndown and the stepping back,
Dialogue: 0,0:10:03.04,0:10:05.90,Default,,0000,0000,0000,,I'm pressing away and then\Nstepping the left toes back
Dialogue: 0,0:10:05.90,0:10:07.64,Default,,0000,0000,0000,,nice and strong and in control.
Dialogue: 0,0:10:08.54,0:10:12.14,Default,,0000,0000,0000,,Big breath in. Big breath\Nout as you slowly lower down
Dialogue: 0,0:10:12.14,0:10:15.48,Default,,0000,0000,0000,,belly to Cobra or \NChaturanga to your Up Dog.
Dialogue: 0,0:10:15.48,0:10:17.85,Default,,0000,0000,0000,,Take a deep breath in \Nhere as you open the chest
Dialogue: 0,0:10:17.85,0:10:19.65,Default,,0000,0000,0000,,feel that length \Nin the front body
Dialogue: 0,0:10:19.65,0:10:21.86,Default,,0000,0000,0000,,grounding through \Nthe shoulder blades,
Dialogue: 0,0:10:21.86,0:10:25.69,Default,,0000,0000,0000,,and then exhale, Child's Pose.
Dialogue: 0,0:10:25.69,0:10:27.53,Default,,0000,0000,0000,,Knees together, heels together,
Dialogue: 0,0:10:27.53,0:10:31.36,Default,,0000,0000,0000,,send the fingertips all \Nthe way back towards the toes
Dialogue: 0,0:10:31.36,0:10:34.67,Default,,0000,0000,0000,,and take a rest, \Nthree full breaths.
Dialogue: 0,0:10:45.54,0:10:47.08,Default,,0000,0000,0000,,Last breath.
Dialogue: 0,0:10:51.55,0:10:54.45,Default,,0000,0000,0000,,And then we slowly \Nreach the fingertips up.
Dialogue: 0,0:10:54.45,0:10:57.02,Default,,0000,0000,0000,,Come back to all fours.
Dialogue: 0,0:10:57.02,0:10:59.19,Default,,0000,0000,0000,,Inhale in here.
Dialogue: 0,0:10:59.19,0:11:02.40,Default,,0000,0000,0000,,Exhale, curl the toes \Nunder and send it back,
Dialogue: 0,0:11:02.40,0:11:03.90,Default,,0000,0000,0000,,Downward Facing Dog.
Dialogue: 0,0:11:04.76,0:11:07.97,Default,,0000,0000,0000,,Great, inhale in deeply.
Dialogue: 0,0:11:07.97,0:11:10.07,Default,,0000,0000,0000,,Exhale out through the mouth,\Nlet something go.
Dialogue: 0,0:11:11.44,0:11:13.84,Default,,0000,0000,0000,,Awesome, find some \Nmovement that feels good here
Dialogue: 0,0:11:14.67,0:11:16.88,Default,,0000,0000,0000,,and then in your own style,\Nrock your style,
Dialogue: 0,0:11:16.88,0:11:19.04,Default,,0000,0000,0000,,you might walk the feet slowly
Dialogue: 0,0:11:19.04,0:11:21.88,Default,,0000,0000,0000,,you might bend the knees,\Nhop, float, jump to the top.
Dialogue: 0,0:11:21.88,0:11:23.35,Default,,0000,0000,0000,,Maybe you do a little boogie.
Dialogue: 0,0:11:23.35,0:11:26.22,Default,,0000,0000,0000,,Maybe you have attempted a\Nhop and it's very humbling,
Dialogue: 0,0:11:26.22,0:11:27.59,Default,,0000,0000,0000,,so you laugh it off.
Dialogue: 0,0:11:27.59,0:11:29.29,Default,,0000,0000,0000,,We'll meet in Forward Fold.
Dialogue: 0,0:11:32.52,0:11:35.03,Default,,0000,0000,0000,,Deep breaths, guys, in and out
Dialogue: 0,0:11:36.13,0:11:37.10,Default,,0000,0000,0000,,like you mean it.
Dialogue: 0,0:11:37.96,0:11:40.33,Default,,0000,0000,0000,,Honoring the \Npower tool of the breath
Dialogue: 0,0:11:41.23,0:11:43.54,Default,,0000,0000,0000,,that lives inside, \Nthat keeps us going.
Dialogue: 0,0:11:43.54,0:11:46.00,Default,,0000,0000,0000,,One more big breath \Nhere in Forward Fold.
Dialogue: 0,0:11:47.67,0:11:52.38,Default,,0000,0000,0000,,Super calming for the\Nnervous system, grounding.
Dialogue: 0,0:11:54.55,0:11:57.52,Default,,0000,0000,0000,,Great, then bend \Nthe knees and inhale,
Dialogue: 0,0:11:57.52,0:12:00.65,Default,,0000,0000,0000,,halfway lift, this time \Nsend the fingertips back
Dialogue: 0,0:12:00.65,0:12:02.52,Default,,0000,0000,0000,,airplane arms, as \Nyou find that length.
Dialogue: 0,0:12:02.52,0:12:05.59,Default,,0000,0000,0000,,Inhale, halfway lift.
Dialogue: 0,0:12:05.59,0:12:08.46,Default,,0000,0000,0000,,Exhale, release, all the down.
Dialogue: 0,0:12:08.46,0:12:10.93,Default,,0000,0000,0000,,Inhale, Chair Pose, cultivate,
Dialogue: 0,0:12:10.93,0:12:12.40,Default,,0000,0000,0000,,create a little space \Nbetween the heels here
Dialogue: 0,0:12:12.40,0:12:15.07,Default,,0000,0000,0000,,as you send the hips back,\Nstay nice and low today
Dialogue: 0,0:12:15.07,0:12:16.97,Default,,0000,0000,0000,,and open up through the chest.
Dialogue: 0,0:12:16.97,0:12:19.00,Default,,0000,0000,0000,,Now all this opening \Nwe've done through the chest
Dialogue: 0,0:12:19.00,0:12:22.58,Default,,0000,0000,0000,,here and lengthening, keep it\Nhere as you challenge yourself
Dialogue: 0,0:12:22.58,0:12:24.64,Default,,0000,0000,0000,,Utkatasana, Chair.
Dialogue: 0,0:12:24.64,0:12:25.71,Default,,0000,0000,0000,,Big breaths.
Dialogue: 0,0:12:28.68,0:12:30.78,Default,,0000,0000,0000,,Beautiful, bring \Nthe palms together.
Dialogue: 0,0:12:31.75,0:12:33.62,Default,,0000,0000,0000,,Seated twist.\NWe're gonna inhale
Dialogue: 0,0:12:33.62,0:12:36.22,Default,,0000,0000,0000,,lift the sternum, \Ncultivate all that length,
Dialogue: 0,0:12:36.22,0:12:38.06,Default,,0000,0000,0000,,strength by sinking in deep,
Dialogue: 0,0:12:38.06,0:12:39.39,Default,,0000,0000,0000,,and then we'll twist to the left
Dialogue: 0,0:12:39.39,0:12:40.93,Default,,0000,0000,0000,,whenever you're ready \Nbring in the outer edge
Dialogue: 0,0:12:40.93,0:12:44.86,Default,,0000,0000,0000,,of the right arm to the \Nouter edge of that left leg.
Dialogue: 0,0:12:44.86,0:12:46.57,Default,,0000,0000,0000,,Sit back into the hips.
Dialogue: 0,0:12:46.57,0:12:48.37,Default,,0000,0000,0000,,Try to bring the \Nknees over the heels here,
Dialogue: 0,0:12:48.37,0:12:51.20,Default,,0000,0000,0000,,breathe deep as \Nyou create space.
Dialogue: 0,0:12:51.20,0:12:53.04,Default,,0000,0000,0000,,Maybe bottom \Nhand comes to a fist
Dialogue: 0,0:12:53.04,0:12:55.24,Default,,0000,0000,0000,,you find a \Nlittle resistance there,
Dialogue: 0,0:12:55.24,0:12:57.68,Default,,0000,0000,0000,,breathing deep.
Dialogue: 0,0:12:57.68,0:12:58.94,Default,,0000,0000,0000,,And then exhale, release,
Dialogue: 0,0:12:58.94,0:13:01.88,Default,,0000,0000,0000,,all the way back to \Ncenter, Forward Fold.
Dialogue: 0,0:13:01.88,0:13:04.88,Default,,0000,0000,0000,,Great, deep breath in.
Dialogue: 0,0:13:04.88,0:13:06.18,Default,,0000,0000,0000,,Long breath out.
Dialogue: 0,0:13:07.85,0:13:09.62,Default,,0000,0000,0000,,Here we go, bend \Nthe knees generously.
Dialogue: 0,0:13:09.62,0:13:11.82,Default,,0000,0000,0000,,Inhale, Chair Pose, big breath
Dialogue: 0,0:13:11.82,0:13:13.23,Default,,0000,0000,0000,,as we sweep the \Narms all the way up,
Dialogue: 0,0:13:13.23,0:13:15.31,Default,,0000,0000,0000,,sink nice and low, smile.
Dialogue: 0,0:13:19.10,0:13:20.73,Default,,0000,0000,0000,,Then palms come \Ntogether whenever you're ready
Dialogue: 0,0:13:20.73,0:13:22.94,Default,,0000,0000,0000,,we inhale, find \Nlength through the front body
Dialogue: 0,0:13:22.94,0:13:25.60,Default,,0000,0000,0000,,and exhale, twist to the right.
Dialogue: 0,0:13:25.60,0:13:27.14,Default,,0000,0000,0000,,Bottom hand might \Nbecome a fist here,
Dialogue: 0,0:13:27.14,0:13:30.68,Default,,0000,0000,0000,,might be helpful to find a\Nlittle length here in the spine.
Dialogue: 0,0:13:30.68,0:13:31.98,Default,,0000,0000,0000,,Remember, the \Nknees are an indication
Dialogue: 0,0:13:31.98,0:13:32.91,Default,,0000,0000,0000,,of what's going \Non with the hips,
Dialogue: 0,0:13:32.91,0:13:34.71,Default,,0000,0000,0000,,so try to keep \Nthe knees in a line,
Dialogue: 0,0:13:34.71,0:13:37.88,Default,,0000,0000,0000,,sit down nice and low,\None more breath in.
Dialogue: 0,0:13:37.88,0:13:40.15,Default,,0000,0000,0000,,Great, and then \Nexhale release everything.
Dialogue: 0,0:13:41.45,0:13:44.39,Default,,0000,0000,0000,,Inhale, halfway lift,\Nlong beautiful neck.
Dialogue: 0,0:13:45.32,0:13:46.39,Default,,0000,0000,0000,,Exhale, fold.
Dialogue: 0,0:13:47.79,0:13:50.06,Default,,0000,0000,0000,,Tuck the chin into \Nthe chest, soft knees,
Dialogue: 0,0:13:50.06,0:13:52.23,Default,,0000,0000,0000,,slowly roll it up.
Dialogue: 0,0:13:52.23,0:13:55.30,Default,,0000,0000,0000,,Take your time, you \Nmight close your eyes here.
Dialogue: 0,0:13:55.30,0:13:57.94,Default,,0000,0000,0000,,So therapeutic to just \Ntake this time for yourself
Dialogue: 0,0:13:57.94,0:13:59.27,Default,,0000,0000,0000,,and really feel.
Dialogue: 0,0:14:00.51,0:14:02.91,Default,,0000,0000,0000,,So if you're a little nervous\Nor anxious about anything
Dialogue: 0,0:14:02.91,0:14:04.24,Default,,0000,0000,0000,,before you \Nstarted this practice,
Dialogue: 0,0:14:04.24,0:14:07.25,Default,,0000,0000,0000,,this is an opportunity to \Njust transform that energy
Dialogue: 0,0:14:07.25,0:14:09.35,Default,,0000,0000,0000,,so that it can be \Nsomething that is useful
Dialogue: 0,0:14:10.32,0:14:13.42,Default,,0000,0000,0000,,and supportive for you \Nso you can feel confident
Dialogue: 0,0:14:14.52,0:14:16.69,Default,,0000,0000,0000,,and ready to \Nrock your best self.
Dialogue: 0,0:14:17.92,0:14:20.86,Default,,0000,0000,0000,,Eventually we roll \Nup to Mountain Pose.
Dialogue: 0,0:14:20.86,0:14:21.89,Default,,0000,0000,0000,,Find a nice lift,
Dialogue: 0,0:14:21.89,0:14:23.13,Default,,0000,0000,0000,,not just with \Nthe sternum this time
Dialogue: 0,0:14:23.13,0:14:24.76,Default,,0000,0000,0000,,but right through \Nthe armpit chest
Dialogue: 0,0:14:24.76,0:14:26.80,Default,,0000,0000,0000,,and sometimes it's nice to\Nbring the thumbs right here
Dialogue: 0,0:14:26.80,0:14:29.64,Default,,0000,0000,0000,,to just give yourself a little\Nself-adjustment and lift.
Dialogue: 0,0:14:31.60,0:14:34.24,Default,,0000,0000,0000,,And close your eyes \Nand observe your breath.
Dialogue: 0,0:14:40.35,0:14:42.42,Default,,0000,0000,0000,,Great work, soft knees, inhale.
Dialogue: 0,0:14:42.42,0:14:45.95,Default,,0000,0000,0000,,Sweep the arms up\Ntowards the sky, big breath.
Dialogue: 0,0:14:47.42,0:14:50.09,Default,,0000,0000,0000,,Exhale, Forward Fold,\Ndown you go.
Dialogue: 0,0:14:51.99,0:14:55.36,Default,,0000,0000,0000,,Inhale, lift up halfway.
Dialogue: 0,0:14:55.36,0:14:56.89,Default,,0000,0000,0000,,Exhale, fold.
Dialogue: 0,0:14:59.33,0:15:00.80,Default,,0000,0000,0000,,Fingertips come to the mat,
Dialogue: 0,0:15:00.80,0:15:02.30,Default,,0000,0000,0000,,we're gonna step \Nthe left foot back,
Dialogue: 0,0:15:02.30,0:15:03.67,Default,,0000,0000,0000,,lower the left knee.
Dialogue: 0,0:15:05.07,0:15:07.71,Default,,0000,0000,0000,,Inhale, sweep the arms \Nall the way up and overhead.
Dialogue: 0,0:15:08.61,0:15:12.44,Default,,0000,0000,0000,,Building again, this\Npractice of not just shapes
Dialogue: 0,0:15:12.44,0:15:14.15,Default,,0000,0000,0000,,but embodiment of the pose.
Dialogue: 0,0:15:14.15,0:15:16.42,Default,,0000,0000,0000,,So think upward \Ncurrent through the front body,
Dialogue: 0,0:15:16.42,0:15:17.42,Default,,0000,0000,0000,,grounding through the back,
Dialogue: 0,0:15:17.42,0:15:21.82,Default,,0000,0000,0000,,strong foundation, big, \Nbig open heart, open chest.
Dialogue: 0,0:15:21.82,0:15:23.46,Default,,0000,0000,0000,,Inhale.
Dialogue: 0,0:15:23.46,0:15:25.62,Default,,0000,0000,0000,,Exhale, release.
Dialogue: 0,0:15:25.62,0:15:27.36,Default,,0000,0000,0000,,Gorgeous, plant the palms,
Dialogue: 0,0:15:27.36,0:15:29.36,Default,,0000,0000,0000,,curl the back toes under,\Nlift that back knee,
Dialogue: 0,0:15:29.36,0:15:30.96,Default,,0000,0000,0000,,and we'll move \Nthrough a vinyasa here
Dialogue: 0,0:15:30.96,0:15:32.100,Default,,0000,0000,0000,,or you can take it \Nstraight to Down Dog.
Dialogue: 0,0:15:34.37,0:15:36.44,Default,,0000,0000,0000,,Nice and easy, \Nmoving with the breath.
Dialogue: 0,0:15:38.37,0:15:40.11,Default,,0000,0000,0000,,We'll meet in \NDownward Facing Dog.
Dialogue: 0,0:15:45.91,0:15:48.92,Default,,0000,0000,0000,,Tops of the thighs \Nhave this inner rotation,
Dialogue: 0,0:15:48.92,0:15:52.38,Default,,0000,0000,0000,,shoulders have an \Nouter spiral, outer rotation.
Dialogue: 0,0:15:52.38,0:15:55.14,Default,,0000,0000,0000,,Deep breath in.
Dialogue: 0,0:15:55.14,0:15:56.94,Default,,0000,0000,0000,,Deep breath out.
Dialogue: 0,0:15:58.49,0:16:00.05,Default,,0000,0000,0000,,Great, when you're ready,\Nnice and easy,
Dialogue: 0,0:16:00.05,0:16:01.59,Default,,0000,0000,0000,,step the left foot up
Dialogue: 0,0:16:01.59,0:16:03.53,Default,,0000,0000,0000,,lower the right knee down.
Dialogue: 0,0:16:03.53,0:16:06.03,Default,,0000,0000,0000,,Anjaneyasana, here we go,\Nfind your footing
Dialogue: 0,0:16:06.03,0:16:08.63,Default,,0000,0000,0000,,and when you're ready \Nbig inhale to sweep the arms
Dialogue: 0,0:16:08.63,0:16:10.50,Default,,0000,0000,0000,,all the way up and overhead.
Dialogue: 0,0:16:10.50,0:16:13.61,Default,,0000,0000,0000,,Open the chest, find \Nthat support from within,
Dialogue: 0,0:16:13.61,0:16:16.34,Default,,0000,0000,0000,,that containment in \Nthe torso as you zip up.
Dialogue: 0,0:16:16.34,0:16:19.58,Default,,0000,0000,0000,,Big breath in, \Nown it, own it, own it.
Dialogue: 0,0:16:20.95,0:16:23.42,Default,,0000,0000,0000,,Big breath out as you slowly,\Nwith control,
Dialogue: 0,0:16:23.42,0:16:24.68,Default,,0000,0000,0000,,so squeezing your \Nthighs in the midline
Dialogue: 0,0:16:24.68,0:16:26.38,Default,,0000,0000,0000,,as you rain it down.
Dialogue: 0,0:16:26.38,0:16:28.22,Default,,0000,0000,0000,,Awesome, curl \Nthe back toes under,
Dialogue: 0,0:16:28.22,0:16:29.72,Default,,0000,0000,0000,,lift that back knee,\Nstep it back,
Dialogue: 0,0:16:29.72,0:16:31.99,Default,,0000,0000,0000,,opportunity for \None last vinyasa here.
Dialogue: 0,0:16:31.99,0:16:33.56,Default,,0000,0000,0000,,Feel free to \Ntake it or leave it
Dialogue: 0,0:16:33.56,0:16:36.66,Default,,0000,0000,0000,,depending on how you feel today.
Dialogue: 0,0:16:41.03,0:16:42.50,Default,,0000,0000,0000,,Downward Facing Dog.
Dialogue: 0,0:16:44.57,0:16:46.14,Default,,0000,0000,0000,,Big breath in. \N
Dialogue: 0,0:16:46.90,0:16:48.16,Default,,0000,0000,0000,,Big breath out.
Dialogue: 0,0:16:49.34,0:16:51.01,Default,,0000,0000,0000,,Awesome, this time \Nwe're gonna walk the feet
Dialogue: 0,0:16:51.01,0:16:53.61,Default,,0000,0000,0000,,just right to the midline,\Nor to the middle of your mat,
Dialogue: 0,0:16:53.61,0:16:55.46,Default,,0000,0000,0000,,excuse me, and then from there,
Dialogue: 0,0:16:55.46,0:16:57.35,Default,,0000,0000,0000,,inhale, halfway lift.
Dialogue: 0,0:16:58.22,0:16:59.69,Default,,0000,0000,0000,,Exhale, fold.
Dialogue: 0,0:17:00.92,0:17:02.32,Default,,0000,0000,0000,,Now this time bend the knees,
Dialogue: 0,0:17:02.32,0:17:04.22,Default,,0000,0000,0000,,fingertips are gonna \Ngo out left to right,
Dialogue: 0,0:17:04.22,0:17:06.83,Default,,0000,0000,0000,,and then we inhale, sweep \Nthe arms all the way up,
Dialogue: 0,0:17:06.83,0:17:08.16,Default,,0000,0000,0000,,this time really taking up
Dialogue: 0,0:17:08.16,0:17:09.86,Default,,0000,0000,0000,,some mega mega \Nawesome space here.
Dialogue: 0,0:17:11.03,0:17:13.30,Default,,0000,0000,0000,,And then gathering it all in,
Dialogue: 0,0:17:13.30,0:17:17.34,Default,,0000,0000,0000,,and then down \Ntowards the heart, Namaste.
Dialogue: 0,0:17:18.24,0:17:19.60,Default,,0000,0000,0000,,Beautiful.
Dialogue: 0,0:17:19.60,0:17:22.24,Default,,0000,0000,0000,,Turn lengthwise on your \Nmat and we'll nice and easy,
Dialogue: 0,0:17:22.24,0:17:26.01,Default,,0000,0000,0000,,heel-toe, heel-toe, or you can\Nhop the toes all the way out.
Dialogue: 0,0:17:26.01,0:17:28.75,Default,,0000,0000,0000,,Standing wide-legged \NForward Fold.
Dialogue: 0,0:17:28.75,0:17:32.92,Default,,0000,0000,0000,,So bring the two big \Ntoes to spiral inward
Dialogue: 0,0:17:32.92,0:17:34.95,Default,,0000,0000,0000,,and you can really feel this\Nawesome spiral in the hips.
Dialogue: 0,0:17:34.95,0:17:36.39,Default,,0000,0000,0000,,So we start at the bottom
Dialogue: 0,0:17:36.39,0:17:38.72,Default,,0000,0000,0000,,and slowly work our \Nway up, up, up, up, up.
Dialogue: 0,0:17:39.96,0:17:42.06,Default,,0000,0000,0000,,And so there is gonna be \Na lot of different options
Dialogue: 0,0:17:42.06,0:17:43.93,Default,,0000,0000,0000,,to finish practice today,
Dialogue: 0,0:17:43.93,0:17:46.57,Default,,0000,0000,0000,,so I'll guide you \Ninto a couple options
Dialogue: 0,0:17:46.57,0:17:48.23,Default,,0000,0000,0000,,and then ask you to \Nlisten to your heart
Dialogue: 0,0:17:48.23,0:17:50.70,Default,,0000,0000,0000,,and tend to whatever \Nit is you need today.
Dialogue: 0,0:17:50.70,0:17:54.41,Default,,0000,0000,0000,,Mindfully, safely, and \Nin the most loving way.
Dialogue: 0,0:17:54.41,0:17:56.38,Default,,0000,0000,0000,,So we'll start by \Nturning the two big toes in,
Dialogue: 0,0:17:56.38,0:17:58.84,Default,,0000,0000,0000,,really feeling \Nthat strong foundation
Dialogue: 0,0:17:58.84,0:18:00.45,Default,,0000,0000,0000,,engaging through \Nthe inner thighs
Dialogue: 0,0:18:00.45,0:18:02.05,Default,,0000,0000,0000,,and hands will \Ncome to the waistline
Dialogue: 0,0:18:02.05,0:18:04.78,Default,,0000,0000,0000,,as you inhale, come \Ninto your superhero posture.
Dialogue: 0,0:18:04.78,0:18:06.89,Default,,0000,0000,0000,,(chuckles)
Dialogue: 0,0:18:08.72,0:18:12.86,Default,,0000,0000,0000,,Now I like to really promote\Nbeing present and leaning in,
Dialogue: 0,0:18:12.86,0:18:14.99,Default,,0000,0000,0000,,accepting what is,
Dialogue: 0,0:18:14.99,0:18:17.43,Default,,0000,0000,0000,,but sometimes \Nthere's this opportunity
Dialogue: 0,0:18:17.43,0:18:22.64,Default,,0000,0000,0000,,to use your mind
Dialogue: 0,0:18:23.98,0:18:25.74,Default,,0000,0000,0000,,and your intention
Dialogue: 0,0:18:25.74,0:18:28.47,Default,,0000,0000,0000,,to positively make change.
Dialogue: 0,0:18:28.47,0:18:30.71,Default,,0000,0000,0000,,Another way of saying that,\Nyou might have heard it before,
Dialogue: 0,0:18:30.71,0:18:33.45,Default,,0000,0000,0000,,is called fake it \N'til you make it (laughs).
Dialogue: 0,0:18:33.45,0:18:35.72,Default,,0000,0000,0000,,So I like this power pose here
Dialogue: 0,0:18:35.72,0:18:38.08,Default,,0000,0000,0000,,and I like the mantra,\N"I am confident"
Dialogue: 0,0:18:38.08,0:18:41.09,Default,,0000,0000,0000,,because you're not \Nalways feeling confident,
Dialogue: 0,0:18:41.09,0:18:43.62,Default,,0000,0000,0000,,but instead of saying \Nthings that don't support us,
Dialogue: 0,0:18:43.62,0:18:45.92,Default,,0000,0000,0000,,we take the time \Nto say things that do,
Dialogue: 0,0:18:45.92,0:18:47.63,Default,,0000,0000,0000,,and sometimes fake \Nit 'til you make it,
Dialogue: 0,0:18:47.63,0:18:50.22,Default,,0000,0000,0000,,until you're like, "Dang!"
Dialogue: 0,0:18:50.22,0:18:51.83,Default,,0000,0000,0000,,"Look at that arm muscle!"
Dialogue: 0,0:18:51.83,0:18:53.53,Default,,0000,0000,0000,,Or whatever it is, right?
Dialogue: 0,0:18:53.53,0:18:55.67,Default,,0000,0000,0000,,Okay, so you're \Nstanding here in your power pose
Dialogue: 0,0:18:55.67,0:18:58.84,Default,,0000,0000,0000,,breathing deep, wondering,\N"What is Adriene talking about?"
Dialogue: 0,0:18:58.84,0:19:00.24,Default,,0000,0000,0000,,(laughs)
Dialogue: 0,0:19:00.24,0:19:01.34,Default,,0000,0000,0000,,You're gonna \Ntake a deep breath in,
Dialogue: 0,0:19:01.34,0:19:03.21,Default,,0000,0000,0000,,find this lift \Nthrough the front body.
Dialogue: 0,0:19:03.21,0:19:04.64,Default,,0000,0000,0000,,And then when you're ready,
Dialogue: 0,0:19:04.64,0:19:08.51,Default,,0000,0000,0000,,slowly keeping the \Nspine long and the back flat
Dialogue: 0,0:19:08.51,0:19:10.48,Default,,0000,0000,0000,,as long as possible,
Dialogue: 0,0:19:10.48,0:19:12.18,Default,,0000,0000,0000,,come down halfway.
Dialogue: 0,0:19:12.18,0:19:13.32,Default,,0000,0000,0000,,So pull the elbows back,
Dialogue: 0,0:19:13.32,0:19:15.69,Default,,0000,0000,0000,,activate through the upper\Nback body and breathe deep here
Dialogue: 0,0:19:15.69,0:19:18.42,Default,,0000,0000,0000,,sitting bones \Nshining left to right.
Dialogue: 0,0:19:18.42,0:19:20.53,Default,,0000,0000,0000,,Take one more deep breath in.
Dialogue: 0,0:19:20.53,0:19:23.03,Default,,0000,0000,0000,,And then exhale with control,\Nwith grace even
Dialogue: 0,0:19:23.03,0:19:24.76,Default,,0000,0000,0000,,release the fingertips down,
Dialogue: 0,0:19:24.76,0:19:27.07,Default,,0000,0000,0000,,you might use a \Nchair or block here,
Dialogue: 0,0:19:27.07,0:19:28.00,Default,,0000,0000,0000,,to bring the earth up to you,
Dialogue: 0,0:19:28.00,0:19:31.20,Default,,0000,0000,0000,,or you might bring the \Nfingertips right to your mat.
Dialogue: 0,0:19:31.20,0:19:33.87,Default,,0000,0000,0000,,Then continue the \Njourney down trying best you can
Dialogue: 0,0:19:33.87,0:19:36.71,Default,,0000,0000,0000,,to maintain this length in\Nall four sides of the torso.
Dialogue: 0,0:19:36.71,0:19:40.68,Default,,0000,0000,0000,,We're coming into a wide-legged \Nstanding Forward Fold.
Dialogue: 0,0:19:40.68,0:19:43.05,Default,,0000,0000,0000,,Hello amazing tree \Nbehind me, wow.
Dialogue: 0,0:19:44.58,0:19:48.82,Default,,0000,0000,0000,,So, from here, you \Nmight just breathe deep.
Dialogue: 0,0:19:48.82,0:19:51.89,Default,,0000,0000,0000,,You might take a moment \Nto twist, if you're like,
Dialogue: 0,0:19:51.89,0:19:53.46,Default,,0000,0000,0000,,"I know I need that."
Dialogue: 0,0:19:53.46,0:19:55.69,Default,,0000,0000,0000,,If you have an \Ninversion practice,
Dialogue: 0,0:19:55.69,0:19:58.30,Default,,0000,0000,0000,,you might slowly \Nwork to bring the hands
Dialogue: 0,0:19:58.30,0:20:00.10,Default,,0000,0000,0000,,in line with the \Narches of the feet
Dialogue: 0,0:20:00.10,0:20:01.40,Default,,0000,0000,0000,,and then eventually one day
Dialogue: 0,0:20:01.40,0:20:03.47,Default,,0000,0000,0000,,keep the elbows \Nreally square here
Dialogue: 0,0:20:03.47,0:20:05.70,Default,,0000,0000,0000,,and eventually one day \Nbring the crown of the head
Dialogue: 0,0:20:05.70,0:20:06.91,Default,,0000,0000,0000,,down to the earth.
Dialogue: 0,0:20:06.91,0:20:08.21,Default,,0000,0000,0000,,And even if you \Ndon't pick the feet up,
Dialogue: 0,0:20:08.21,0:20:10.21,Default,,0000,0000,0000,,this is a nice \Nplace to work towards.
Dialogue: 0,0:20:12.44,0:20:15.35,Default,,0000,0000,0000,,So we're working here \Nfor about five breaths
Dialogue: 0,0:20:15.35,0:20:18.18,Default,,0000,0000,0000,,long, smooth, loving breaths.
Dialogue: 0,0:20:23.72,0:20:27.36,Default,,0000,0000,0000,,Refining, listening,\Npaying attention.
Dialogue: 0,0:20:46.21,0:20:49.95,Default,,0000,0000,0000,,Then wherever you are, take\None more nice long deep breath,
Dialogue: 0,0:20:49.95,0:20:53.95,Default,,0000,0000,0000,,and the use your \Nexhale to slowly come back.
Dialogue: 0,0:20:55.32,0:20:58.42,Default,,0000,0000,0000,,W alking the palms out,\Nfingertips up.
Dialogue: 0,0:20:58.42,0:21:00.46,Default,,0000,0000,0000,,Then connect to \Nyour center, your core,
Dialogue: 0,0:21:00.46,0:21:01.83,Default,,0000,0000,0000,,we'll find a little \Nsoftness in the knee,
Dialogue: 0,0:21:01.83,0:21:03.18,Default,,0000,0000,0000,,so careful not to lock 'em out,
Dialogue: 0,0:21:03.18,0:21:05.23,Default,,0000,0000,0000,,and then when you're \Nready hands come to the waistline
Dialogue: 0,0:21:05.23,0:21:07.34,Default,,0000,0000,0000,,so we're using the \Ncore again and the feet,
Dialogue: 0,0:21:07.34,0:21:09.50,Default,,0000,0000,0000,,and then slowly coming back up
Dialogue: 0,0:21:09.50,0:21:12.90,Default,,0000,0000,0000,,just the way we \Ncame down nice and slow
Dialogue: 0,0:21:12.90,0:21:15.57,Default,,0000,0000,0000,,really making sure to not put\Nit into the lower back there
Dialogue: 0,0:21:15.57,0:21:17.94,Default,,0000,0000,0000,,but stay \Nconnected to your center.
Dialogue: 0,0:21:17.94,0:21:21.65,Default,,0000,0000,0000,,Ah, and then feel the \Nawesome sensations of yoga.
Dialogue: 0,0:21:21.65,0:21:22.82,Default,,0000,0000,0000,,(laughs)
Dialogue: 0,0:21:22.82,0:21:25.08,Default,,0000,0000,0000,,Beautiful energy,
Dialogue: 0,0:21:25.08,0:21:27.69,Default,,0000,0000,0000,,blood flowing \Nopposite direction.
Dialogue: 0,0:21:27.69,0:21:29.02,Default,,0000,0000,0000,,Nice and slow, we're gonna just
Dialogue: 0,0:21:29.02,0:21:31.89,Default,,0000,0000,0000,,slowly bring the heels right\Nunderneath the hip points,
Dialogue: 0,0:21:31.89,0:21:35.29,Default,,0000,0000,0000,,but keep the toes out, so\Nheel-toe all the way back in.
Dialogue: 0,0:21:36.40,0:21:37.23,Default,,0000,0000,0000,,And you can stay where you're at
Dialogue: 0,0:21:37.23,0:21:39.90,Default,,0000,0000,0000,,or turn to the \Nside one more time.
Dialogue: 0,0:21:42.40,0:21:43.84,Default,,0000,0000,0000,,And then nice and easy,\NI'm gonna,
Dialogue: 0,0:21:43.84,0:21:45.60,Default,,0000,0000,0000,,so my toes are kinda \Nspilling off the mat here,
Dialogue: 0,0:21:45.60,0:21:48.14,Default,,0000,0000,0000,,I'm slowly gonna keep \Nan awareness of that lift
Dialogue: 0,0:21:48.14,0:21:50.84,Default,,0000,0000,0000,,and send my fingertips down,\Nkind of like a big plie,
Dialogue: 0,0:21:50.84,0:21:54.81,Default,,0000,0000,0000,,and I'm gonna come \Ninto a nice low yogi squat.
Dialogue: 0,0:21:54.81,0:21:56.22,Default,,0000,0000,0000,,Squawck. (laughs)
Dialogue: 0,0:21:56.22,0:21:58.15,Default,,0000,0000,0000,,Plug the shoulder in, \Nbring the palms together,
Dialogue: 0,0:21:58.15,0:22:01.35,Default,,0000,0000,0000,,Namaste, and then press \Nthe elbows into the legs
Dialogue: 0,0:22:01.35,0:22:03.46,Default,,0000,0000,0000,,and squeeze the \Nlegs into the elbows.
Dialogue: 0,0:22:05.89,0:22:09.36,Default,,0000,0000,0000,,Then whether or not you can come\Ninto this exact shape or not,
Dialogue: 0,0:22:09.36,0:22:11.03,Default,,0000,0000,0000,,find a modification \Nthat works for you
Dialogue: 0,0:22:11.03,0:22:13.80,Default,,0000,0000,0000,,and find an opening \Nthrough the chest, the heart.
Dialogue: 0,0:22:15.94,0:22:16.94,Default,,0000,0000,0000,,This expansion.
Dialogue: 0,0:22:18.64,0:22:20.34,Default,,0000,0000,0000,,And align your \Nhead over your heart,
Dialogue: 0,0:22:20.34,0:22:22.07,Default,,0000,0000,0000,,and your heart over your pelvis.
Dialogue: 0,0:22:26.44,0:22:27.65,Default,,0000,0000,0000,,And wherever you are,
Dialogue: 0,0:22:30.55,0:22:34.85,Default,,0000,0000,0000,,take a moment to \Nconnect with your breath
Dialogue: 0,0:22:34.85,0:22:37.02,Default,,0000,0000,0000,,one last time \Nbefore we hop off the mat
Dialogue: 0,0:22:37.02,0:22:38.89,Default,,0000,0000,0000,,and into the \Nrest of our busy day,
Dialogue: 0,0:22:38.89,0:22:40.76,Default,,0000,0000,0000,,take one last \Ntime to close your eyes
Dialogue: 0,0:22:40.76,0:22:43.30,Default,,0000,0000,0000,,and take the biggest \Nbreath you've taken in all day.
Dialogue: 0,0:22:45.33,0:22:47.93,Default,,0000,0000,0000,,And on that \Nexhale we'll release,
Dialogue: 0,0:22:47.93,0:22:49.07,Default,,0000,0000,0000,,press into the heels
Dialogue: 0,0:22:49.07,0:22:51.57,Default,,0000,0000,0000,,swim the \Nfingertips around behind,
Dialogue: 0,0:22:52.40,0:22:54.81,Default,,0000,0000,0000,,and slowly come to seated.
Dialogue: 0,0:22:54.81,0:22:57.01,Default,,0000,0000,0000,,Send the legs out long,
Dialogue: 0,0:22:57.01,0:22:58.14,Default,,0000,0000,0000,,palms come to the earth,
Dialogue: 0,0:22:58.14,0:22:59.94,Default,,0000,0000,0000,,I'm just gonna windshield \Nwiper the legs a little bit
Dialogue: 0,0:22:59.94,0:23:00.78,Default,,0000,0000,0000,,left to right.
Dialogue: 0,0:23:02.01,0:23:04.02,Default,,0000,0000,0000,,Keep a lift and openness\Nthrough the heart, the chest,
Dialogue: 0,0:23:04.02,0:23:05.35,Default,,0000,0000,0000,,we're not collapsing here.
Dialogue: 0,0:23:06.55,0:23:08.59,Default,,0000,0000,0000,,Breathing deep.
Dialogue: 0,0:23:08.59,0:23:11.32,Default,,0000,0000,0000,,Give thanks for your body,
Dialogue: 0,0:23:11.32,0:23:13.22,Default,,0000,0000,0000,,for this time that \Nyou took to connect
Dialogue: 0,0:23:14.09,0:23:15.39,Default,,0000,0000,0000,,with what's important.
Dialogue: 0,0:23:17.46,0:23:20.50,Default,,0000,0000,0000,,Eventually, we'll come \Nall the way onto our backs
Dialogue: 0,0:23:21.43,0:23:22.84,Default,,0000,0000,0000,,and go ahead and \Nsqueeze the right knee
Dialogue: 0,0:23:22.84,0:23:24.57,Default,,0000,0000,0000,,all the way up \Ntowards the chest,
Dialogue: 0,0:23:24.57,0:23:26.82,Default,,0000,0000,0000,,whenever you're ready so you \Nhave one leg in and one leg out.
Dialogue: 0,0:23:29.48,0:23:31.11,Default,,0000,0000,0000,,Interlace the fingertips,
Dialogue: 0,0:23:31.11,0:23:33.14,Default,,0000,0000,0000,,keep (audio cuts out)
Dialogue: 0,0:23:33.14,0:23:36.68,Default,,0000,0000,0000,,and I like to end on \Nthe back for this one today
Dialogue: 0,0:23:36.68,0:23:39.32,Default,,0000,0000,0000,,because I want you to \Nfeel supported by the earth.
Dialogue: 0,0:23:39.32,0:23:42.15,Default,,0000,0000,0000,,I want you to take these \Nlast moments for yourself
Dialogue: 0,0:23:43.06,0:23:46.29,Default,,0000,0000,0000,,to really fill your \Ncup with what feels good,
Dialogue: 0,0:23:46.29,0:23:49.13,Default,,0000,0000,0000,,conscious energy,\Nconscious breath.
Dialogue: 0,0:23:51.86,0:23:55.74,Default,,0000,0000,0000,,Calming the nervous system,\Nquieting the mind.
Dialogue: 0,0:23:55.74,0:23:57.04,Default,,0000,0000,0000,,Take that right knee over
Dialogue: 0,0:23:57.04,0:23:58.70,Default,,0000,0000,0000,,towards the left \Nside of your yoga mat
Dialogue: 0,0:23:58.70,0:24:00.91,Default,,0000,0000,0000,,find a twist here, supine twist
Dialogue: 0,0:24:00.91,0:24:03.58,Default,,0000,0000,0000,,breathing deep. \NMaybe take your gaze
Dialogue: 0,0:24:03.58,0:24:07.25,Default,,0000,0000,0000,,out beyond your right \Nfingertips, or close your eyes.
Dialogue: 0,0:24:08.98,0:24:11.32,Default,,0000,0000,0000,,And rolling back through center,
Dialogue: 0,0:24:11.32,0:24:13.42,Default,,0000,0000,0000,,squeeze the right knee up,\Nand then we'll switch,
Dialogue: 0,0:24:13.42,0:24:14.79,Default,,0000,0000,0000,,sending right leg out
Dialogue: 0,0:24:14.79,0:24:17.19,Default,,0000,0000,0000,,and squeezing left \Nknee up towards the chest
Dialogue: 0,0:24:17.19,0:24:18.61,Default,,0000,0000,0000,,whenever you're ready.
Dialogue: 0,0:24:22.43,0:24:25.100,Default,,0000,0000,0000,,You bring the breath,\Nnice conscious breath.
Dialogue: 0,0:24:27.67,0:24:29.44,Default,,0000,0000,0000,,When you're ready \Ntaking that left knee
Dialogue: 0,0:24:29.44,0:24:33.04,Default,,0000,0000,0000,,over towards the right side,\Nopening up into your twist.
Dialogue: 0,0:24:35.57,0:24:36.92,Default,,0000,0000,0000,,Nice and easy.
Dialogue: 0,0:24:41.68,0:24:45.05,Default,,0000,0000,0000,,Awesome work, and then \Nrolling back to center.
Dialogue: 0,0:24:45.05,0:24:47.32,Default,,0000,0000,0000,,Hug the left knee \Nup towards your heart.
Dialogue: 0,0:24:48.95,0:24:51.62,Default,,0000,0000,0000,,Then allow the \Nright knee to join,
Dialogue: 0,0:24:51.62,0:24:55.16,Default,,0000,0000,0000,,big squeeze here, big hug as\Nyou snuggle the shoulder blades
Dialogue: 0,0:24:55.16,0:24:57.44,Default,,0000,0000,0000,,underneath the heart space.
Dialogue: 0,0:24:57.44,0:25:00.63,Default,,0000,0000,0000,,And then from here I'd like \Nyou to bring the palms to the
Dialogue: 0,0:25:00.63,0:25:02.63,Default,,0000,0000,0000,,knees and then send the knees
Dialogue: 0,0:25:02.63,0:25:03.94,Default,,0000,0000,0000,,out towards the \Nfront edge of your mat.
Dialogue: 0,0:25:03.94,0:25:05.14,Default,,0000,0000,0000,,Just finding neutral
Dialogue: 0,0:25:07.54,0:25:10.28,Default,,0000,0000,0000,,spine here, really \Nletting the lower back come up.
Dialogue: 0,0:25:10.28,0:25:13.41,Default,,0000,0000,0000,,And then from here, \NI'd like you to dig deep
Dialogue: 0,0:25:13.41,0:25:15.61,Default,,0000,0000,0000,,and ask yourself what \Ndo you need right now?
Dialogue: 0,0:25:17.58,0:25:19.45,Default,,0000,0000,0000,,Besides a margarita \Nand a million dollars.
Dialogue: 0,0:25:19.45,0:25:21.69,Default,,0000,0000,0000,,No, what do you need \N(laughs) just kidding.
Dialogue: 0,0:25:21.69,0:25:25.52,Default,,0000,0000,0000,,What do you need right now,\Nmaybe some yogi bicycles
Dialogue: 0,0:25:25.52,0:25:27.66,Default,,0000,0000,0000,,to wake up your core,\Nfire up that,
Dialogue: 0,0:25:28.76,0:25:33.77,Default,,0000,0000,0000,,the center, sorry, your \NAgni is what I was gonna say.
Dialogue: 0,0:25:34.54,0:25:38.07,Default,,0000,0000,0000,,And that way before savasana,
Dialogue: 0,0:25:38.07,0:25:40.91,Default,,0000,0000,0000,,or maybe you take a Bridge Pose
Dialogue: 0,0:25:40.91,0:25:45.91,Default,,0000,0000,0000,,or a Happy Baby, maybe you come\Nto a reclined Cobbler's Pose
Dialogue: 0,0:25:46.34,0:25:50.28,Default,,0000,0000,0000,,or maybe you're ready to \Nrock and roll all the way up
Dialogue: 0,0:25:50.28,0:25:51.75,Default,,0000,0000,0000,,and into meditation.
Dialogue: 0,0:25:53.48,0:25:56.12,Default,,0000,0000,0000,,So really, this is an\Nopportunity for you to
Dialogue: 0,0:25:56.12,0:25:58.12,Default,,0000,0000,0000,,ask yourself what do \Nyou need, and listen.
Dialogue: 0,0:26:01.06,0:26:03.50,Default,,0000,0000,0000,,And then be \Nconfident in yourself
Dialogue: 0,0:26:03.50,0:26:05.20,Default,,0000,0000,0000,,knowing that \Nyou've taken this time
Dialogue: 0,0:26:05.20,0:26:08.27,Default,,0000,0000,0000,,to really \Nconnect to your breath,
Dialogue: 0,0:26:09.70,0:26:12.64,Default,,0000,0000,0000,,and your body and \Nthe more we do this,
Dialogue: 0,0:26:12.64,0:26:15.07,Default,,0000,0000,0000,,the more we're able \Nto develop our intuition.
Dialogue: 0,0:26:15.07,0:26:17.54,Default,,0000,0000,0000,,And the more we're able to\Nlisten and develop our intuition
Dialogue: 0,0:26:17.54,0:26:20.22,Default,,0000,0000,0000,,the more we can \Ntrust our hearts, our guts,
Dialogue: 0,0:26:20.22,0:26:23.62,Default,,0000,0000,0000,,trust ourselves \Nand be confident.
Dialogue: 0,0:26:24.52,0:26:26.75,Default,,0000,0000,0000,,So, I'm gonna leave you to it,
Dialogue: 0,0:26:26.75,0:26:28.32,Default,,0000,0000,0000,,but before that we'll \Nbring the palms together
Dialogue: 0,0:26:28.32,0:26:31.19,Default,,0000,0000,0000,,wherever you are, and bring\N'em right up to the third eye.
Dialogue: 0,0:26:32.42,0:26:34.35,Default,,0000,0000,0000,,Inhale in.
Dialogue: 0,0:26:34.35,0:26:36.80,Default,,0000,0000,0000,,And exhale.
Dialogue: 0,0:26:36.80,0:26:39.26,Default,,0000,0000,0000,,Inhale, whisper \Nquietly to yourself,
Dialogue: 0,0:26:39.26,0:26:41.11,Default,,0000,0000,0000,,"I am confident."
Dialogue: 0,0:26:43.88,0:26:46.37,Default,,0000,0000,0000,,Thank you for sharing \Nyour time and your energy
Dialogue: 0,0:26:46.37,0:26:47.77,Default,,0000,0000,0000,,and your awesome self with me
Dialogue: 0,0:26:47.77,0:26:50.51,Default,,0000,0000,0000,,and the rest of the \NYoga With Adriene community.
Dialogue: 0,0:26:50.51,0:26:53.58,Default,,0000,0000,0000,,Have an awesome day,\Nyou got this.
Dialogue: 0,0:26:54.55,0:26:55.72,Default,,0000,0000,0000,,Namaste.
Dialogue: 0,0:26:56.82,0:26:59.78,Default,,0000,0000,0000,,(tranquil music)