Introduction - Welcome to Wonderland
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Welcome to Yoga Wonderland (12:18 audio)
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Program Overview (11:11 video) (11:11)
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Wonderland Adventures (2:05 audio)
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5-Minute Practices (2:08 audio)
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Teacup Tidbits - Asana Resource Guide (1:45 audio)
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White Rabbit Whispers & Normal Man Demos (3:41 video 1:26 audio) (5:06)
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Off the Mat Tricks - The MOZI Method (2:02 audio)
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Drink Me! (1:21 audio)
Resources
Module 1 - Unlocking the Tiny Door: Yoga Wonderland's Un-Rules
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Un-Learning with Un-Rules (3:43 audio)
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UnRule #1 - Give Five (4:15 audio)
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UnRule #2: Breath First (4:54 audio)
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UnRule #3 - Feel Good (4:37 audio)
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UnRule #4 - Be Mindful (3:31 audio)
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UnRule #5 - Expect the Unexpected (3:57 audio)
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The Ultimate Un-Rule - Do Whatever You Want (1:43 audio)
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Normal Man Demonstrates Exercising without Exercising (2:20 video) (2:20)
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Module 1 - Resources & Handouts (26:48 audio)
Module 2 - Behind the Tiny Door: Building Your Wonderland (Opening Practice)
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Wonderland Adventure #1: TeriAliceLeigh's Wonderland (22:31 audio)
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Give Your Mat a Home (4:05 audio) (1:04)
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Honor Your Teachers (4:31 audio) (8:38)
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Drishti Intention & Focus (4:25 audio) (4:19)
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Invoke Your Inner Wisdom (4:26 audio) (9:03)
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Activate Your Energy with Breath (audio 3:53) (2:58)
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White Rabbit Whisper: Move and Breathe (audio 1:33) (5:14)
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Off the Mat Trick: Focused Breathing (audio 1:49) (2:58)
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Module 2 - Resources & Handouts (47:18 audio)
Module 3 - Who in the World Am I: Four on the Floor Poses
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Wonderland Adventure - Who in the World Am I? (audio 6:54)
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5 Minute Practice - Four on the Floor (5:04 audio)
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White Rabbit Whisper: Normal Man Demonstrates Four on the Floor (6:20 video) (6:20)
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Off the Mat - Feel Safe to Release Anxiety & Worry (audio 3:03)
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Module 3 - Resources & Handouts (17:15 audio)
Module 4 - A Pool of Tears: Letting Go to Go with the Flow (Sun Salutations)
Module 5 - The Dodo: Everybody Wins! (Warriors & Lunges)
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Wonderland Adventure: The Dodo Everybody Wins - Your Warrior's Journey (4:48 audio)
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5 Minute Practice - Lunges & Warriors (5:30 audio)
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White Rabbit Whisper - Normal Man Reaches for his Dreams (1:34 audio - 3:48 video) (3:47)
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Off the Mat Trick - Access Your Strength (3:35 audio)
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Module 5 - Resources & Handouts (27:08 audio)
Module 6 - A Long Tail: Spiral Into the Center of Yourself (Twists)
Module 7 - A Little Bill: - (Standing Balance)
Module 8 - A Caterpillar's Advice: Transition & Transformation (Triangle Poses)
Module 9 - A Cheshire Cat: Grinning from the Inside Out (2-Legged Inversions)
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Wonderland Adventure - The Cheshire Cat - Letting Go of Desires (9:24 audio)
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5 Minute Practice: Standing Forward Folds (5:08 audio)
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White Rabbit Whisper - Normal Man Encounters Puffy Clouds (4:22)
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Off the Mat Trick - Mukti for Non-Attachment (3:29 audio)
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Module 9 - Resources & Handouts (31:26 audio)
Module 10 - A Mad TeaParty: Upside Down in the Unknown (Inversions)
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Wonderland Adventure - The Mad Hatter - Playing Upside Down (10:30 audio)
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5 Minute Practice: Inversions (4:45 audio)
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White Rabbit Whisper - Normal Man Goes Upside Down (1:25 audio, 3:42 video) (3:42)
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Off the Mat Trick - Handstand in a Doorway (3:05 audio) (1:11)
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Module 10 - Resources & Handouts (30:20 audio)
Module 11 - The Queen's Croquet: Playing By Your Own Rules (Backbends)
Module 12 - A Moral Duchess: Finding Meaning in Anything (Hip Openers)
Module 13 - The Mock Turtle & The Gryphon: Lessen the Lessons (Seated Forward Folds)
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Wonderland Adventure - The Mock Turtle & Gryphon - Seated Forward Folds (12:53 audio)
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5-Minute Practice - Seated Forward Folds (4:49 audio)
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White Rabbit Whisper - Normal Man Ninja Mind Control (1:47 audio, 6:20 video) (6:20)
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Off the Mat - MOZI Method JALA to Speak Your Mind (
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Module 13 - Resources & Handouts (34:08 audio)
Module 14 - The King, Queen & Knave: The Importance of Un-Importance (Final Rest & Meditation)
Closing - Alice's Evidence: Waking from the Dream
5-Minute Practices - Sequences with Positive Affirmations
White Rabbit Whispers - Normal Man Tips
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1 - I'm Just a Normal Man - Doing Normal Things (1:25)
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2 - Exercise Without Exercising (2:20)
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3 - Normal Man Demonstrates Breathing (5:14)
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4 - Normal Man Gets the Can From Under the Couch (8:09)
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5 - Normal Man Feels His Feels (5:05)
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6 - Normal Man Gets Strong (3:47)
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7 - Normal Man Looks for Gum Under the Table (4:11)
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8 - Normal Man Finds Balance in a Chaotic World (3:19)
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9 - Normal Man Plays with Licorice (3:21)
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10 - Normal Man Inverts (3:42)
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11 - Normal Man Bends over Backwards (2:59)
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12 - Normal Man Does Hand Moves (4:35)
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13 - Normal Man - Ninja Mind Control (6:20)
Off the Mat Tricks - MOZI Method Exercises
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Introduction to The MOZI Method
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Prana - Focused Breathing
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Mula to Feel Safe
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Vini to Go With the Flow
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Uddi to Access Strength & Confidence
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Parvi to Turn Within Yourself
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Tula to Find Balance Amidst Chaos
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Sandhi for Stability
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Mukti to Release & Let Go
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Mukta for Courage (1:11)
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Ana for Opening & Compassion
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Pada for Letting Go
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Jala to Speak Your Mind
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Ajna for Insight
Teacup Tidbits - Asana Resource Guide
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1 - Child's Pose (audio 2:16)
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2 - Tabletop (audio 2:07)
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3 - Cat Pose (audio 2:04)
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4 - Cow Pose (audio 2:17)
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5 - Thread the Needle (audio 1:33)
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6 - Sun Salutations (audio 2:14)
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7 - Mountain Pose (audio 1:52)
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8 - Chair Pose (audio 1:55)
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9 - Half Lift (audio 1:47)
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10 - Forward Fold / Ragdoll (audio 2:07)
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11 - Hi-Low Plank ( audio 2:22)
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12 - Inch Worm (audio 1:42)
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13 - Upward Dog (audio 1:39)
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14 - Down Dog (audio 1:44)
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15 - Low Lunge (1:53 audio)
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16 - Crescent Lunge (1:50 audio)
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17 - Humble Warrior (1:50 audio)
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18 - Warrior One (2:03 audio)
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19 - Warrior Two (2:02 audio)
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20 - Reverse Warrior (1:46 audio)
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21 - Chair Twist (2:15 audio)
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22 - Lunge Twist
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23 - Twisting Triangle (1:55 audio)
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24 - Half Moon Twist (1:55 audio)
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25 - Squat Twist - Noose Pose (1:56 audio)
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26 - Eagle Pose (2:19 audio)
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27 - Standing Leg Raise (1:55 audio)
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28 - Warrior III (2:37 audio)
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29 - Half Moon Pose (2:06 audio)
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30 - Tree Pose (2:26 audio)
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31 - Gate Pose (2:05 audio)
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32 - Side Plank Pose (2:07 audio)
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33 - Side Angle Pose (2:08 audio)
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34 - Triangle Pose (2:00 audio)
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35 - Fingers to Toes Pose (2:22 audio)
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36 - Gorilla Pose (2:05 audio)
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37 - Pyramid Pose (1:46 audio)
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38 - Straddle Forward Fold (1:56 audio)
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39 - Squat Pose (2:00 audio)
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40 - Handstand (2:00 audio)
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41 - Headstand (1:48 audio)
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42 - Shoulder Stand (2:16 audio)
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43 - Plough Pose (1:45 audio)
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44 - Legs Up the Wall (1:52 audio)
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45 - Sphinx Pose (2:47 audio)
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46 - Cobra Pose (2:05 audio)
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47 - Locust Pose (2:22 audio)
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48 - Bow Pose (1:48 audio)
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49 - Camel Pose (2:11 audio)
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50 - Bridge Pose (2:28 audio)
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51 - Reclined Butterfly ( 1:37 audio)
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52 - Dead Bug (2:01 audio)
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53 - Reclined Pigeon (2:04 audio)
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54 - Half Pigeon (1:50 audio)
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55 - Double Pigeon (1:34 audio)
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56 - Frog Pose (2:01 audio)
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57 - Boat Pose (1:23 audio)
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58 - Seated Forward Fold (1:38 audio)
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59 - Tortoise Pose (1:55 audio)
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60 - Rabbit Pose (2:06 audio)
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61 - Seated Twist (1:39 audio)
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62 - Lotus Pose (1:47 audio)
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63 - Savasana (2:13 audio)
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64 - Namaste (1:28 audio)
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65 - OM (2:01 audio)
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