WEBVTT

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- Hi, everyone!

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Welcome back to BREATH,
your 30 day yoga journey.

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It's Day 19, baby. 
(mimics kissing)

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Strength. Let's get started.

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(bright upbeat piano music)

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Alright, come on
down to the ground.

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Find a nice, comfortable seat.

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Just gonna take a second

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to tune in to the
sound of the breath.

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Benji, want to
join me for this part?

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Want to come join us, tune in?

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Nope, okay, okay.

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Oh, there we go.

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Alright, so we're
just going to come

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into a comfortable seat,

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and close your
eyes wherever you are.

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And we'll bring our awareness

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inward toward the breath

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because I want to make
sure we begin today's session

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coming together on this idea

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that we get strength

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from having a relationship,

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a conscious relationship rather,
with our breath.

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So I may joke around
talking about building muscle,

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and it's okay to want to build

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that muscle tone and get strong.

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But for me, there's this incredible

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almost poetic strength
that comes from building

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a loving relationship 
with your breath.

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So just take a second here.

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If you want to put
your hands on your heart,

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or on a pet (chuckles) or even
hold hands with a loved one

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just take three more
breaths here, just in quiet.

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And then when you're ready,

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we're gonna come
forward on to all fours.

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Take your breath with you.

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Nice, conscious breath.

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I was going to make a loud
joke about cuing Jock Jams,

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but let's just come to all
fours and keep breathing instead.

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Okay, spread the fingertips.

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Knees underneath the hips,

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wrists underneath the shoulders.

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Inhale, drop the belly.

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Look forward.

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Exhale, navel lifts
you up from center, right?

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Chin to chest, Cat Pose.

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Inhale to drop the belly.

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Follow the breath.

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Exhale, Cat Pose.

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Three more times with
the sound of your breath.

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Nice, and then
turning the fingertips in,

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either one hand at a time or
both hands at the same time.

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Hey bud, do you want to move,

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just so I can
demo this properly?

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Thank you.

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Then small gentle 
circles one way

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and then the other.

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And then we'll
walk the hands out.

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Curl the toes under,
take a deep breath in.

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Exhale, hips up high and back,
Downward Facing Dog.

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Benji goes down too, alright.

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All is right in the world.

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Stretching here, going inward,
claw through the fingertips.

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Feel it out.

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Mm, okie doke.

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Now lower the knees.

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Walk them together and back,

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and shift your heart forward,

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so the shoulders
are over the hips.

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Hands are nice and wide,
shoulders over the hips.

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Sorry, shoulders
are over the wrists.

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Hands are nice and wide.

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And we're nice and
engage in the center here

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and in the glutes.

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You can cross the
ankles here, if you like,

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otherwise just
squeezing the feet together.

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Inhale, look forward.

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Exhale, you're going to
keep the elbows hugging

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into the side body, lower down
halfway or as low as you can,

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and then press back up.

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Breathe out, good.

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Breathe in lower down halfway.

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And exhale, lift up.

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So if it's not halfway for you,

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you just go down as far as
you can without losing control

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and then use your
exhale to press back up.

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Find a little rhythm here,

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inhaling to lower,
exhaling to lift.

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It doesn't have
to be a big move.

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See if you can draw
the navel in and up.

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Find your center.

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Moving in your own time,

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taking breaks, if you need to.

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Inhaling to lower,
exhaling to lift.

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Keep the neck nice and long.

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Good, do one more
wherever you are.

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You got this.
If you took a break,

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come on back into the game.

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Let's do it together.

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Lowering as we breathe in,

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exhaling, as we
lift up, awesome.

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Release your mermaid 
tail to the ground, (laughs)

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and come all the
way to the belly.

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Nice, from here forehead's
going to come to the earth.

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You can center
yourself on the mat.

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Then we're gonna
interlace the fingertips

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behind the back,

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squeeze the feet together.

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Knuckles draw towards the heels.

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So you'll feel this lift up

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through the front of
the shoulder, the chest.

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Keep this low, 
don't overdo it, inhale in.

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Exhale, just lift the
head and the chest.

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Keep your gaze down.

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Breathing here.

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Squeezing the legs.

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Drawing the shoulders 
away from the ears.

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Tuck your chin so
you feel that length

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in the back of the neck.

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You're here for three,
breathe deep, two, on the one,

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with control slowly release.

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Press back up to all fours.

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I'm not that mean,

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so take a nice
Extended Child's Pose here.

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Send the hips back, 
walk the fingertips forward.

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A little counter love
for those half push-ups.

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You're gonna
bring the palms together,

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and then all the
way up and back.

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As you walk the elbows, 
inch them forward.

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Should feel a nice
stretch in the arms,

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particularly the triceps here.

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Draw the deltoids, draw the
tops of the shoulders down.

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Feel nice stretch in
the shoulder girdle,

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and you have a little shark fin.

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Namaste shark fin up and
over your head here, breathe.

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Listen.

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You find the
strength to stay curious

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to keep coming
back for self-inquiry

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through the
relationship with our breath.

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You find that ocean sound

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and here's a great
place to remember,

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and a reminder that
that sound is for you.

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It's not for anyone else.

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It's for you and
maybe a higher power

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if you wish, right?

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It's between you
and your angels.

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How about that?
Okay, release the arms.

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Come on up.

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Now cue Jock Jams.
(imitates techno music)

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(laughing) into Downward Dog.

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Hips up high and back.

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Inhale in here.

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Exhale.

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Alright, walk it all the way up,

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baby steps to the top
of the mat, Forward Fold.

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So you know your body best.

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I'm gonna invite you to
bring the feet hip width apart.

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Sorry, feet together.

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Excuse me, but if you
need to go hip width apart,

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you are the boss.

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Bend the knees,
drop the hips down low.

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Drape the front body
over the lower body here.

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Nice loving stretch 
to the low back.

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Then when you're ready,

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ground your all
four corners of the feet

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and let's roll it up to Mountain,
nice and slow.

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When you get there,
stand up tall.

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Find your center, 
lift the heart.

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And then we'll reach behind,

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interlace the fingertips again,

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draw the knuckles down and away,
open up through the chest.

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Inhale in here.

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Exhale, you're gonna
lift the right knee again

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as if it were on a
marionette string.

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We've practiced this before,

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and if you're not necessarily
balancing on one leg here,

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it's okay to take a break,
come back and give it a try.

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So this can be a process
is what I'm trying to say.

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It doesn't have to be like,
boom, hit your mark. (chuckles)

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So you just kind of
want to start to integrate

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these muscles that

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help us balance on one leg.

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Find your breath.

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So we're not just
kind of holding on

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for a wing and a prayer,

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we're really building the
strength from the inside out.

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Cool, lower the right leg down.

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Inhale, lift your heart again.

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Exhale, Forward Fold,

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diving down fingertips 
stay interlaced,

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but you can square
off the wrists here.

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So open up a little bit.

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Peek at me, if you need to.

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Good, then feet together,
really together.

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We're gonna bend the knees,

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send the hips back,
fingertips go back,

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release the bind
then they go down,

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and then forward as if you're
holding your big beach ball,

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Utkatasana, Chair Pose.

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Drop your center, get down low.

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Lift the toes, press in
all four corners of the feet.

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Low back is long here.

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Sink a little lower, inhale in.

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Exhale, send the
fingertips back,

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airplane arms.

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Good, inhale, send them forward.
You got this.

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Exhale, send them back,
airplane arms.

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Stay low, inhale, reach forward.

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Last one, exhale, airplane arms.

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Then fingertips
go down to come up.

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We rise up,
straighten through the legs.

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Reach for the sky, and
exhale fingertips resting gently

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down at your side.

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Second side, interlace
the fingertips behind.

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This time the thumb that
feels a little bit funky,

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put that one on top,

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so the bind that feels a
little more interesting.

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Knuckles draw down and away,

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we open up through
the pecs, the chest.

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Oh take in this moment, breathe.

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Just coming out
of our shells here,

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where we spend so
many hours on the phone

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or scrolling or
working on the computer,

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or even journaling our feelings,

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because wow what a
time we are living in.

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So open up through your heart.

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Lift up from the pelvic floor.

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Find your center, inhale in.

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Exhale, use this grounding
down of the knuckles

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and all four
corners of the right foot

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to lift that left knee up,
standing one-legged Tadasana.

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Again, it can be a process.

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We're working, we're here
for practice, not perfection.

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Said the perfectionist, 
so it's all good, we're human.

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We're working here,
building strength.

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Beautiful, inhale in.

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Exhale, left leg to the ground.

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Keep the bind.

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We're gonna slowly
dive forward into the fold.

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Keep the bind
square at the wrist.

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Nice for the forearms here.

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The shoulder, of course.

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Now here we go, bend
your knees generously.

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Try to keep the shins
perpendicular to the earth,

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I know it's difficult.

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Send the hips back.

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Ground through all four corners.

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Here we go,
knuckles go back and down.

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We release the bind,
and forward.

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Benji exits the frame,
and Utkatasana, here we go.

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Energy in the fingertips.

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Sit down low.

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This is the only 
round of this so let's

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find our appropriate edge.

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Inhale in.

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Exhale, send the fingertips back

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drop your center, airplane arms.

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Neck is nice and long,
low back is as well.

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Inhale, reach forward.
Sit back low.

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Use this reaching
forward to counterweight.

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Send the hips back.

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Good, and then fingertips
back for airplane arms.

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Inhale, reach forward.

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Exhale, send it back.

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Beautiful fingertips,
go down to come up.

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Inhale, reach for the sky.

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Exhale, this time
palms come together

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and slide back 
to your heart space.

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Inhale in here.
Try to control the breath.

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Exhale, thumbs to the chest,
lift your chest to the thumb.

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See if you can
feel your heartbeat.

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Beautiful.

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Now turn to the side.

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We're gonna keep the
palms together at the heart.

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We're gonna walk the
feet just a little bit wider

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than hip width apart.

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Toes pointing out,
heels in of course.

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Inhale, lift your
sternum to your thumbs.

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Exhale, draw the
shoulder blades together,

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and feel them
kind of grounding down

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melting down the back body.

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So again, we have this loop.

00:13:49.940 --> 00:13:52.270
We have this
lift in this ground,

00:13:52.270 --> 00:13:54.860
and in this Goddess Pose 
that we're headed into,

00:13:54.860 --> 00:13:58.160
you can think of of
those two opposing energies

00:13:58.160 --> 00:14:02.600
working together, finding
yourself in between the two.

00:14:02.600 --> 00:14:07.103
Finding that effort and
marrying it with the ease,

00:14:08.940 --> 00:14:14.380
building strength with grace.

00:14:16.020 --> 00:14:19.210
Todo, all of it, okay,
here we go, inhale.

00:14:19.210 --> 00:14:20.620
Exhale, drop that center down.

00:14:20.620 --> 00:14:21.860
So this doesn't
happen at the knees.

00:14:21.860 --> 00:14:24.840
This happens because
we send our center down.

00:14:24.840 --> 00:14:28.233
So the knees bend so that
we can do that appropriately.

00:14:29.140 --> 00:14:31.740
And we're pressing into
the outer edges of the feet

00:14:31.740 --> 00:14:34.550
compared to this wide
legged stance we've done before.

00:14:34.550 --> 00:14:36.890
This should feel
really manageable,

00:14:36.890 --> 00:14:39.336
but if not use your tools.

00:14:40.210 --> 00:14:44.030
Inhale in, exhale
sink a little bit lower.

00:14:44.030 --> 00:14:47.880
And then slowly, we're going
to open the arms, cactus arms.

00:14:47.880 --> 00:14:50.160
Try to get the elbow in
line with the shoulders

00:14:50.160 --> 00:14:51.450
so you can peek, if you need to.

00:14:51.450 --> 00:14:53.290
Elbow in line with the shoulder.

00:14:53.290 --> 00:14:57.120
Palms are open,
fingertips are spread.

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Inhale in. Exhale, bring
the palms and the elbows

00:15:00.680 --> 00:15:02.910
in towards center to touch.

00:15:02.910 --> 00:15:04.393
Good, inhale, open.

00:15:05.420 --> 00:15:07.450
Exhale, close.

00:15:07.450 --> 00:15:08.880
Head over heart,
heart over pelvis.

00:15:08.880 --> 00:15:09.983
Inhale, open.

00:15:10.980 --> 00:15:12.840
Exhale, close.

00:15:12.840 --> 00:15:13.750
Stay down low.

00:15:13.750 --> 00:15:15.985
Inhale, open.

00:15:15.985 --> 00:15:18.590
Exhale, close,
drop your center.

00:15:18.590 --> 00:15:22.250
Inhale, open, and exhale close.

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Beautiful, interlace
the fingertips here.

00:15:24.880 --> 00:15:27.140
Stay down low.
Keep the fingertips interlaced

00:15:27.140 --> 00:15:28.460
as you press the palms forward.

00:15:28.460 --> 00:15:30.330
Maybe you sink down even lower

00:15:30.330 --> 00:15:31.900
and then straighten the legs

00:15:31.900 --> 00:15:34.170
as you send the
palms all the way up.

00:15:34.170 --> 00:15:36.380
Back down, hands in
line with the heart,

00:15:36.380 --> 00:15:39.769
bend the knees,
drop it and lift.

00:15:39.769 --> 00:15:41.850
Straighten the legs.

00:15:41.850 --> 00:15:45.633
Drop, inhale, lift.

00:15:47.010 --> 00:15:48.423
Exhale, drop.

00:15:49.920 --> 00:15:50.940
Inhale, lift.

00:15:50.940 --> 00:15:52.520
Changing to Steeple Grip here.

00:15:52.520 --> 00:15:54.940
Drop it, keep the
fingertips interlaced.

00:15:54.940 --> 00:15:57.210
But now index
fingers pointing forward.

00:15:57.210 --> 00:15:58.300
Inhale, lift.

00:15:58.300 --> 00:16:01.053
You got this. 
Exhale, drop.

00:16:02.520 --> 00:16:04.630
Inhale, lift, you got it.

00:16:04.630 --> 00:16:05.800
Exhale, drop.

00:16:05.800 --> 00:16:07.393
Last one, inhale, lift.

00:16:08.840 --> 00:16:09.850
Exhale, drop.

00:16:09.850 --> 00:16:11.740
Now from here, hands
come to the waistline.

00:16:11.740 --> 00:16:13.900
Lift your right heel,
you got it.

00:16:13.900 --> 00:16:15.380
Drop it down,
lift your left heel.

00:16:15.380 --> 00:16:17.220
You got this.

00:16:17.220 --> 00:16:19.120
Drop both heels, here we go.

00:16:19.120 --> 00:16:19.953
All the way up.

00:16:19.953 --> 00:16:21.750
Hands can stay on the waistline

00:16:21.750 --> 00:16:23.730
or they can come
together in prayer

00:16:23.730 --> 00:16:26.060
or all the way up to the sky,
spread your fingertips,

00:16:26.060 --> 00:16:27.270
imagine you're
holding a big beach ball,

00:16:27.270 --> 00:16:29.250
up and overhead, lift the heels.

00:16:29.250 --> 00:16:30.350
We're here for, whoa.

00:16:30.350 --> 00:16:33.930
Three, two, one.

00:16:33.930 --> 00:16:35.940
Drop the heels,
reach for the sky.

00:16:35.940 --> 00:16:37.860
Everyone straighten the legs.

00:16:37.860 --> 00:16:39.710
Star Pose, send
it nice and wide,

00:16:39.710 --> 00:16:41.250
so you're gonna widen the feet.

00:16:41.250 --> 00:16:44.280
Take up space on your mat,
spread the fingertips.

00:16:44.280 --> 00:16:46.923
Inhale in, biggest breath
you've taken all day.

00:16:48.100 --> 00:16:52.680
And exhale, floating the
fingertips back to prayer.

00:16:52.680 --> 00:16:54.570
Shimmying the feet
back underneath you.

00:16:54.570 --> 00:16:59.780
Or you can hop the feet
together underneath you.

00:16:59.780 --> 00:17:03.680
Come back to
standing in Mountain Pose,

00:17:03.680 --> 00:17:07.030
releasing the
fingertips and we'll return

00:17:07.030 --> 00:17:08.967
to the top of the mat.

00:17:11.860 --> 00:17:14.010
Take a second here, 
notice how you feel.

00:17:15.080 --> 00:17:17.870
Feel those strong muscles
of your legs kind of burning,

00:17:17.870 --> 00:17:19.262
whispering your name.

00:17:20.480 --> 00:17:22.013
Mine are going, Adriene.

00:17:23.758 --> 00:17:25.414
Yo, Adriene.

00:17:27.333 --> 00:17:31.550
That's the first time I
think I've done that to myself.

00:17:31.550 --> 00:17:33.040
Hey, there's a
first for everything.

00:17:33.040 --> 00:17:35.250
Reach for the sky, inhale in.

00:17:35.250 --> 00:17:37.143
Exhale, fold it down.

00:17:38.160 --> 00:17:41.150
Bend your knees, come
into a nice low squat.

00:17:41.150 --> 00:17:43.410
From here nice and easy.

00:17:43.410 --> 00:17:46.650
Use your hands to come
all the way back to a seat.

00:17:46.650 --> 00:17:48.710
Can center yourself on your mat.

00:17:48.710 --> 00:17:52.090
Keep the knees
lifted feet on the ground.

00:17:52.090 --> 00:17:55.170
Then bring those toes up
so the heels are digging in.

00:17:55.170 --> 00:17:56.930
We're gonna bring the
palms together at the heart.

00:17:56.930 --> 00:17:59.020
My knees are in line
with the hip points here,

00:17:59.020 --> 00:18:01.220
and slowly I'm going
to inhale, lift my chest.

00:18:01.220 --> 00:18:03.960
And exhale, just lean back.

00:18:03.960 --> 00:18:08.960
I'm using my heels to dig down,
my core's obviously on.

00:18:09.430 --> 00:18:13.483
Inhale in here, exhale, 
I'm going to twist to the left.

00:18:14.720 --> 00:18:17.903
Inhale to center, and
exhale twist to the right.

00:18:19.210 --> 00:18:20.500
Inhale to center.

00:18:20.500 --> 00:18:21.963
Exhale, twist to the left.

00:18:23.260 --> 00:18:26.680
Inhale to center,
exhale, twist to the right.

00:18:26.680 --> 00:18:27.690
One more on each side.

00:18:27.690 --> 00:18:29.553
Inhale, exhale.

00:18:30.800 --> 00:18:34.200
Inhale, exhale, beautiful.

00:18:34.200 --> 00:18:37.513
Extend the legs,
reach for the toes.

00:18:37.513 --> 00:18:40.080
Don't have to touch them,
just reaching forward.

00:18:40.080 --> 00:18:43.340
Now point the toes and
slowly keep reaching forward,

00:18:43.340 --> 00:18:44.173
reaching forward.

00:18:44.173 --> 00:18:45.870
We're going to
roll down with control,

00:18:45.870 --> 00:18:46.880
slow as you can go.

00:18:46.880 --> 00:18:49.180
Nice and slow,
keep reaching forward.

00:18:49.180 --> 00:18:53.310
Eventually the 
heart and the head

00:18:53.310 --> 00:18:55.980
come to the earth.

00:18:55.980 --> 00:18:57.833
We'll hug the right knee in.

00:19:00.290 --> 00:19:04.170
And then take it over to
the left for a little twist.

00:19:04.170 --> 00:19:07.837
Right arm opens,
close your eyes, breathe.

00:19:11.190 --> 00:19:13.600
And then slowly melt
it back towards center

00:19:13.600 --> 00:19:15.943
and switch, 
hug the left knee in,

00:19:17.350 --> 00:19:21.030
and then guide it over to
the right for a little twist.

00:19:21.030 --> 00:19:23.857
Close your eyes, breathe.

00:19:32.350 --> 00:19:35.610
And then back to center,
hug both knees into the chest.

00:19:35.610 --> 00:19:37.260
Option to peel the nose,

00:19:37.260 --> 00:19:39.770
lift the head up
towards the knees.

00:19:39.770 --> 00:19:41.050
Doesn't matter
if they come close,

00:19:41.050 --> 00:19:43.700
just lifting up best you can,

00:19:43.700 --> 00:19:45.400
feeling that
pressure in the low back.

00:19:45.400 --> 00:19:46.713
Nice and easy.

00:19:47.700 --> 00:19:50.232
I should say compression
rather than pressure,

00:19:50.232 --> 00:19:52.260
more accurate.

00:19:52.260 --> 00:19:54.720
And then slowly
release the head,

00:19:54.720 --> 00:19:56.410
bring the
shoulders to the earth,

00:19:56.410 --> 00:19:57.950
bring the palms to the knees,

00:19:57.950 --> 00:20:00.780
and then just let
the low back lift up

00:20:00.780 --> 00:20:04.210
as you kick the knees out
and just soft ankles here.

00:20:04.210 --> 00:20:07.840
Just neutralizing little bit
in the low back and the spine.

00:20:07.840 --> 00:20:10.200
You can tick tock a
little bit side to side,

00:20:10.200 --> 00:20:11.733
if it feels right.

00:20:16.400 --> 00:20:18.930
Then bring the feet 
down to the earth.

00:20:18.930 --> 00:20:21.943
Relax the legs out, inhale in.

00:20:23.090 --> 00:20:25.160
Exhale, breathing
out through the mouth,

00:20:25.160 --> 00:20:27.790
through the lips here.

00:20:27.790 --> 00:20:31.290
And one more time like that,
inhale in through the nose.

00:20:31.290 --> 00:20:34.345
Let's sigh it out.

00:20:36.340 --> 00:20:40.624
Take a second, close your 
eyelids, get really still.

00:20:43.840 --> 00:20:46.653
Strength in surrender.

00:20:48.190 --> 00:20:51.940
Practice of surrendering to that

00:20:51.940 --> 00:20:55.676
which is beyond your control.

00:20:57.810 --> 00:21:01.750
And also this
very special strength

00:21:01.750 --> 00:21:03.945
that comes from stillness.

00:21:07.730 --> 00:21:12.220
It's not always harder, faster,
stronger, more,

00:21:12.220 --> 00:21:14.440
check, check,
check all the boxes,

00:21:14.440 --> 00:21:19.704
but knowing when to be still.

00:21:24.630 --> 00:21:29.223
I find great strength in that.

00:21:44.940 --> 00:21:47.174
Breathe easy here.

00:21:51.850 --> 00:21:53.613
Love strength and stillness.

00:21:53.613 --> 00:21:58.290
It's like if you're
brave and courageous,

00:21:58.290 --> 00:22:00.250
sometimes you're
gonna cross the line,

00:22:00.250 --> 00:22:04.963
or you're gonna lose your
footing or your consciousness.

00:22:06.490 --> 00:22:09.490
And instead of getting
tripped up over your mistakes

00:22:09.490 --> 00:22:11.360
or whatever it is,

00:22:13.710 --> 00:22:16.803
you find strength 
in just pausing,

00:22:18.660 --> 00:22:20.687
getting real still.

00:22:23.070 --> 00:22:26.373
And then starting again
with your consciousness,

00:22:27.470 --> 00:22:29.189
with your breath.

00:22:37.950 --> 00:22:40.490
Well, that's resonating
with me, I don't know about you.

00:22:40.490 --> 00:22:43.410
Bring the palms together.
(chuckles)

00:22:43.410 --> 00:22:44.830
Yes or no, it's okay.

00:22:44.830 --> 00:22:46.900
Thanks for being here,

00:22:46.900 --> 00:22:51.900
for taking the time to be
with yourself and to be with me.

00:22:53.210 --> 00:22:56.360
I appreciate you sharing
your valuable time and energy

00:22:56.360 --> 00:22:58.800
with me and with the
Yoga With Adriene community.

00:22:58.800 --> 00:23:00.650
Bring the thumbs
up to the third eye.

00:23:02.179 --> 00:23:05.270
Trust that the
nutrients of your practice

00:23:05.270 --> 00:23:07.737
have settled in,
that it's working.

00:23:11.090 --> 00:23:12.730
I'll see you tomorrow.

00:23:12.730 --> 00:23:14.193
Take good care.

00:23:15.140 --> 00:23:19.450
Inhale in, and final
breath here for today,

00:23:19.450 --> 00:23:21.578
together we whisper,

00:23:21.578 --> 00:23:23.203
Namaste.

00:23:25.053 --> 00:23:30.027
(bright upbeat piano music)