WEBVTT

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- Hi everyone.

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Welcome to Home, 
your 30-day yoga journey.

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It's Day 21, boost.

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Let's get started.

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(upbeat gentle music)

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Alrighty, my darling friends,

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let's begin today's 
practice laying down.

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Come on down to the ground.

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And we're gonna start 
with just a nice big stretch.

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So extend the legs out long.

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Reach your arms all 
the way up and overhead

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and find your breath here
as you spread the fingertips,

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spread the toes.

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You can close 
your eyes here,

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feel the skin of 
the belly stretch.

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And keep breathing here.

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Just a couple I love 
you breaths in and out,

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in and out, in and out.

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Wiggle your fingers,
wiggle your toes.

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And on your next exhale, you're
gonna take a S-H sound out

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through the mouth 
like this (shushes).

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As if you were 
lovingly quieting someone.

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It's like that scene from 
the "Music Man" and

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Marian, the librarian.
(shushes)

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So take a deep breath in.

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And again, just test it out.
(shushes)

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And as you find this exhale,
think about your navel

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contracting down, down, down
towards the earth and just

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notice. if anything, if that
does something to the pelvis.

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And you should feel 
this like contraction,

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this connection in your 
center as you breathe out.

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And then, of course, 
we find that lift and

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that expansion as we breathe in.

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Keep the fingertips spreading,
energy in the feet, here we go.

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Big inhale.

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Exhale.

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S-H sound out through the mouth.

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(shushes)

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Empty, empty, 
empty, empty, empty.

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Feel that connection in center.

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And then big inhale.

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Again, just experimenting here.

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Exhale, S-H sound.
(shushes)

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Contract, contract, contract.

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Empty and then big inhale.

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S-H sound, let the 
low ribs get heavy here.

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Feel that contraction 
as you breathe out.

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(shushes)

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Let the muscles of the 
abdominal wall turn on.

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Then try to maintain this
connection in your core as we

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slowly bring the knees up,
either both at the same time or

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one at a time but 
from that place of connect.

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Great, then wrap the 
arms around the shins.

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Give yourself a big hug here as

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you squeeze the 
knees up into the chest.

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Try to keep the 
shoulders relaxed.

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Breathe here, feel the expansion
of your belly as you breathe in.

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You can kind of maybe feel
it in the tops of the thighs.

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And then just reinforce that
contraction as you breathe out.

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Squeeze the knees up 
in towards the chest,

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feel that pressure 
in the low belly.

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So today's practice, a little
boost for the internal organs,

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a little boost 
for the immune system.

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You got to bring the breath.

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Inhale in again.

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This time on the exhale,
peel the crown of the head up.

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Try to keep the shoulders
relaxed here as you lift,

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lift, lift, nose 
towards the knees.

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Just go as far as you can.

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Scooping tailbone up, squeezing,

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feeling that gentle
compression in the belly.

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Again, massaging the 
internal organs today.

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Inhale in.

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Exhale to slowly release head,
neck, shoulders to earth.

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Great, we're gonna 
hold onto the right knee,

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extend the left leg out long.

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Inhale in.

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Exhale again, 
nose toward the knee.

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Pause here.
Breathe deep.

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Try to keep the 
shoulders relaxed.

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I'm flexing 
through both feet here.

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Really nice and firm through
the top of the left thigh.

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Great, inhale in.

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Maybe lift a little higher.

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And then exhale to slowly,
gently lower down.

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Great, we're gonna 
take that right knee now,

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guide it across the body over

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towards the 
left side of the mat.

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If you want, you can shift
your hips to the right side.

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Nice supine twist here.

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No need to push or force,
just let it unravel.

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Turning on to your right ear,
maybe turning your gaze towards

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your right fingertips.

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Breathe nice, big belly breaths.

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Inhale in deeply.

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Use your exhale to 
slowly melt back to center.

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And we'll take 
it to the other side.

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Left knee comes in.

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Right leg extends out.

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So nice and active in the feet.

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Tuck your chin just 
slightly here to start,

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squeezing left knee all the way
up towards your left shoulder.

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Relax your shoulders.
Find your breath again.

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Here we go, big inhale.

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Exhale, peeling the nose 
up towards the left knee.

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Feeling that connection in
your belly as you breathe in.

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And that contraction 
as you breathe out.

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Nice deep breaths.

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Skin in the face soft.

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No pain in the neck.

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Good, take one more inhale.

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Maybe lift a little higher.

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If you're not even close,
don't worry.

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And then on the exhale,
we gently lower.

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Great, guide the left knee now
across the body over towards the

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right side of the mat.

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You can shift the 
hips over towards the left

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if that feels good.

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And we take this nice,
supine twist on the other side.

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Maybe you turn on 
towards your left ear.

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Don't push it or force it here
at the beginning of practice

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or really ever (laughs).

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Just nice, easy unraveling.

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Use your breath to 
find what feels good here.

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And big inhale.

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Navel draws to the 
spine on the exhale,

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that's what brings 
us back to center.

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We'll plant both feet, 
knees up towards the sky.

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Press the palms into the earth.

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Snuggle your shoulder blades
underneath your heart space.

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Inhale to lift the hips up.

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Press into all four 
corners of the feet.

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Lifting, lifting, lifting
hip points up towards the sky.

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You can interlace 
the fingertips,

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draw the shoulder blades 
a little closer together.

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A gentle Bridge here.

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Shins forward.

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Hips up high.

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Keep breathing.
Breathe into your belly.

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Chest lifts to your chin.

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Then chin lifts to the sky.

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Great, take one 
more deep breath in here.

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And on the exhale, let that be
your cue to slowly release the

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bind and with control, 
release hips to the earth.

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Awesome, hug the 
knees back up into the chest.

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We're gonna rock and roll up and
down the length of your spine.

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So you can bring the hands to

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the backs of the 
thighs if that helps you.

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Here we go, 
moving with your breath.

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Massaging up and 
down the back body.

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Eventually we'll come 
all the way up to a nice,

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comfortable seat of your choice.

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So that can be cross-legged.

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It can be on the knees.

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Sit up nice and tall.

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We'll take the left palm bring
it to the belly here and then

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right palm to come on top.

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Loop the shoulders, 
lift 'em up and take 'em back.

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Creating space 
in the heart, the chest.

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Nice, long, beautiful neck here.

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So we're going to work 
with a little breath of fire,

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a little Kapalabhati Breath.

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If this pranayama is new to
you, I do have a video just on

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Kapalabhati but you can 
play with it a little bit today.

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I will guide you.

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Find that upward 
current through the front body.

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This lift we've 
been playing with.

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Ground through the back body,

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maybe taking the shoulder
blades down, down, down.

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So we're gonna inhale in and
just practice this sharp exhale,

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drawing the navel 
in towards the spine.

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Then the next inhale's passive
and we work on this sharp,

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short exhale drawing 
the navel in each time.

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We'll pick up the pace,

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but let's just give it a 
couple of practice rounds.

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So big inhale.

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Exhale, sharp navel draws in.
(sharp exhale)

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Inhale.

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Test it out.
(sharp exhale)

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And you're gonna feel your hands
moving out on the inhale and

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then a sharp 
drawing in on the exhale.

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Try to keep your 
shoulders relaxed,

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particularly if you've been
practicing with me for a while.

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Let's keep upper 
body nice and soft.

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Lots of awareness.

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Alrighty, here we go.

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Deep breath in to start.

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Exhale, just let everything
out, relax your shoulders.

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We'll inhale into 
begin Kapalabhati.

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(sharp exhales repeatedly)

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Pets love Kapalabhati so if
your pet is coming up to now,

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try to stay focused.

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It's okay to 
have a little smile.

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If you get off 
track with the beat,

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just pick it up again.

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Nice and easy in the 
shoulders and in the face.

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(sharp exhales repeatedly)

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Keep it going, 
you're doing awesome.

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And release. Big inhale, 
here we go all together.

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Nice cleansing breath 
out through the mouth.

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Now seal the lips.

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Pause, keep breathing, observe.

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Notice how you feel.

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Awesome. Then release 
your fingertips to your sides.

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Open your eyes.

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We're gonna extend 
both legs out long.

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Inhale, when you're ready.

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Send the fingertips 
behind the ears.

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Reach, try to reach 
whatever this means to you

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from your waistline here.

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So we're reaching 
all the way up,

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connecting waist to 
shoulder to elbow to wrist,

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all the way up, reach, 
reach, reach, reach, reach.

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Inhale in.

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Exhale, bend the knees.

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Belly comes towards the tops of
the thighs and we're gonna drape

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over here nice and easy.

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Relax the weight 
to the head over.

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Listen to the 
sound of your breath.

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In time, you can work 
to straighten the legs.

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Now think of what we often
call this directional breath.

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As you inhale, the breath
travels down into your belly,

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towards your guts, right?

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You can feel 
that inhalation here.

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You can feel the belly expand.

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And then on the exhale,

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it comes out and up 
through the nose and mouth.

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So here you can practice 
that directional breath,

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that belly breathing.

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Breathing in, sending that
air down into the diaphragm.

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And then feeling 
the breath rise up

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and empty out 
through the nose or mouth.

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Then take one more 
deep belly breath in.

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And empty it out.

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Sweet, tuck the chin.
Ground through the sits bones.

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Slowly begin to roll it up.

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Go ahead and 
catch your right knee.

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Bring your right 
foot to the earth.

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Sit up nice and tall.

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On an inhale, left 
fingertips reach all the way up.

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Exhale, big twist here.

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Outer edge of 
the left arm coming to

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the outer edge 
of the right knee.

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Right fingertips or 
right palm comes behind.

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Nice and active 
in that left leg.

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If this is just too twisty,
too pretzel-y for you,

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doesn't feel good then let's
back up the truck and hug the

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left elbow into the 
right knee and work here.

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Great, drop your 
chin to your chest.

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Inhale in.

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Exhale, slowly lift 
head all the way up,

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back in alignment 
with the heart,

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chin parallel to the earth.

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Inhale, belly breath.

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Exhale, 
relax the shoulders, twist.

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Good, inhale, belly breath.

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Exhale to unravel.

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Come back to center and switch.

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Benji's working real hard today.

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Here we go.
Lifting the left knee up.

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Big breath in to reach 
the right fingertips up high.

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Keep this lift, think up and

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over as you come 
into the twist here.

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So outer edge of 
the right elbow coming to

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the outer edge 
of the left knee.

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Left fingertips 
or left palm behind.

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Modification to just hug that
right elbow into the left knee.

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Alright, find that 
directional breath.

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Breathing down into the belly,

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into the diaphragm 
on the inhale.

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And then using that exhale
to recreate that contraction,

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that navel drawing in and up,
moving into your twist.

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Imagine you're pressing your

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right foot into an 
imaginary wall.

00:14:56.547 --> 00:14:58.916
Now gently draw the 
chin into the chest,

00:14:58.916 --> 00:15:00.945
bow your head, 
take a deep breath in.

00:15:02.364 --> 00:15:05.026
And exhale, 
lifting chin back up.

00:15:06.071 --> 00:15:07.999
Inhale, lengthen 
through the crown.

00:15:09.093 --> 00:15:11.313
Exhale, journey into the twist.

00:15:12.330 --> 00:15:14.000
One more, big inhale.

00:15:15.533 --> 00:15:17.618
And exhale to 
bring it back to center.

00:15:18.269 --> 00:15:20.371
Awesome.
Send both legs out long.

00:15:20.371 --> 00:15:22.062
Inhale to reach for the sky.

00:15:22.874 --> 00:15:25.576
Exhale, think up and over,
reach towards your toes.

00:15:25.576 --> 00:15:26.611
Doesn't matter if 
you can touch them.

00:15:26.611 --> 00:15:27.826
Doesn't even 
matter if you come close.

00:15:27.826 --> 00:15:31.082
Just reaching 
forward, forward, forward.

00:15:31.082 --> 00:15:32.550
Relax the weight 
of the head down.

00:15:32.550 --> 00:15:34.585
Just one cycle 
of breath here in.

00:15:36.425 --> 00:15:38.856
Breathe in to the belly and out.

00:15:38.856 --> 00:15:40.409
Empty, empty, empty.

00:15:42.092 --> 00:15:45.229
Great, slowly roll it back up.

00:15:45.229 --> 00:15:48.266
We're gonna cross the ankles,
come through to a seat.

00:15:48.266 --> 00:15:50.868
Send the 
fingertips out in front.

00:15:50.868 --> 00:15:52.336
Take the fingertips down.

00:15:52.336 --> 00:15:53.771
Zombie arms, should feel good.

00:15:53.771 --> 00:15:54.872
Nice stretch here.

00:15:54.872 --> 00:15:57.675
And then plug the shoulders
back as you lift your chest.

00:15:59.382 --> 00:16:00.716
Breathe here.

00:16:03.147 --> 00:16:05.253
Head over heart, 
heart over pelvis.

00:16:06.517 --> 00:16:08.734
Again, you got to 
bring the breath today.

00:16:10.747 --> 00:16:12.034
Mhmmm.

00:16:13.124 --> 00:16:14.692
Alright, bend the elbows,

00:16:14.692 --> 00:16:18.129
grab opposite elbow 
with opposite hand here.

00:16:18.129 --> 00:16:19.797
Sit up nice and tall.

00:16:19.797 --> 00:16:21.199
Okay, moving with the breath.

00:16:21.199 --> 00:16:24.735
Inhale, lift the 
elbows all the way up.

00:16:24.735 --> 00:16:27.118
Kind of a peekaboo 
moment here. Hey.

00:16:28.414 --> 00:16:30.007
And then exhale.

00:16:30.007 --> 00:16:32.009
Elbows in line 
with the shoulders.

00:16:33.544 --> 00:16:36.186
You got this with your breath.
Inhale, lift it up.

00:16:38.216 --> 00:16:39.397
Exhale, lower.

00:16:42.623 --> 00:16:44.122
Inhale, lift.

00:16:46.157 --> 00:16:47.925
Exhale, think 
about drawing navel in,

00:16:47.925 --> 00:16:49.660
finding that contraction.

00:16:52.423 --> 00:16:53.759
Inhale, lift.

00:16:55.536 --> 00:16:57.487
Exhale, contract.

00:16:59.377 --> 00:17:02.152
Inhale think long, puppy belly.

00:17:03.928 --> 00:17:07.340
Exhale, think hollow body,
hollow front body.

00:17:08.535 --> 00:17:10.083
Three more, inhale.

00:17:12.569 --> 00:17:13.649
Exhale.

00:17:15.486 --> 00:17:17.255
Stick with it.
Two more, inhale.

00:17:20.835 --> 00:17:22.521
Exhale.

00:17:24.328 --> 00:17:25.650
Last one.

00:17:31.835 --> 00:17:33.905
Alright, stay here 
in you're kind of

00:17:33.905 --> 00:17:35.439
"I Dream of Jeannie" arms.

00:17:35.439 --> 00:17:37.375
You're gonna lean back,
listen carefully,

00:17:37.375 --> 00:17:39.877
we're gonna bring the soles
of the feet to the ground.

00:17:39.877 --> 00:17:41.078
Stick with it, stick with it.

00:17:41.078 --> 00:17:43.080
Keep lifting up 
through the chest.

00:17:43.080 --> 00:17:44.015
Inhale in again.

00:17:44.015 --> 00:17:46.073
Exhale, find that 
contraction as you come back

00:17:46.073 --> 00:17:48.168
into this little Boat variation.

00:17:48.168 --> 00:17:51.088
You can keep the big toes on
the ground or you can lift shins

00:17:51.088 --> 00:17:52.890
parallel to the earth.

00:17:52.890 --> 00:17:55.026
Check it out, inhale in.

00:17:55.026 --> 00:17:59.203
Exhale, twisting to the left,
extending right leg.

00:18:01.799 --> 00:18:04.402
Inhale, come back to center.

00:18:04.402 --> 00:18:07.906
Exhale, twist to the right,
extending left leg.

00:18:09.574 --> 00:18:11.321
Inhale to center.

00:18:11.321 --> 00:18:13.033
Exhale to twist.

00:18:13.033 --> 00:18:15.282
Inhale to center.

00:18:15.282 --> 00:18:17.571
Exhale to twist.

00:18:17.571 --> 00:18:19.533
Inhale to center.

00:18:19.533 --> 00:18:21.752
Exhale to twist.

00:18:21.752 --> 00:18:23.754
Inhale to center.

00:18:23.754 --> 00:18:24.622
Exhale to twist.

00:18:24.622 --> 00:18:25.957
One more on each side,
you got this.

00:18:25.957 --> 00:18:28.047
Inhale to center.

00:18:28.047 --> 00:18:30.228
Exhale to twist.

00:18:30.228 --> 00:18:32.330
Inhale to center, last one.

00:18:32.330 --> 00:18:34.265
Exhale to twist.

00:18:34.265 --> 00:18:37.435
Inhale to center. 
Slowly, with control,

00:18:37.435 --> 00:18:39.070
soles of the feet 
come to the earth and,

00:18:39.070 --> 00:18:42.306
yep, draping over,
relaxing the arms,

00:18:42.306 --> 00:18:45.676
head relaxes and take
a second here to chill, to rest.

00:18:45.676 --> 00:18:47.961
Breathe deep.

00:18:51.849 --> 00:18:54.518
Relax, any tension in
the shoulders, the neck.

00:18:56.644 --> 00:18:58.055
This would a great opportunity

00:18:58.055 --> 00:19:03.327
to choose to let go 
of any stress, any worry.

00:19:03.327 --> 00:19:05.263
These things that we 
carry around with us.

00:19:05.263 --> 00:19:07.999
Maybe you said 
something you didn't mean to.

00:19:07.999 --> 00:19:09.994
Maybe something embarrassed you.

00:19:09.994 --> 00:19:12.350
Maybe you're 
angry about something.

00:19:13.562 --> 00:19:16.607
The longer we hold onto them,
the more they kind of,

00:19:16.607 --> 00:19:18.951
right, manifest and 
turn up in the body.

00:19:23.714 --> 00:19:25.716
Inhale in deeply.

00:19:26.781 --> 00:19:29.362
And exhale to 
slowly lift the chin.

00:19:30.488 --> 00:19:31.589
Bring the palms to the earth.

00:19:31.589 --> 00:19:33.190
We're just gonna 
windshield wiper

00:19:33.190 --> 00:19:35.397
the legs left to right here.

00:19:46.604 --> 00:19:48.239
Excellent, and then 
nice and slow

00:19:48.239 --> 00:19:51.075
all the way back 
down to the earth.

00:19:51.075 --> 00:19:52.199
When you land there,

00:19:52.199 --> 00:19:55.098
give yourself a 
nice squeeze, big hug.

00:19:56.347 --> 00:19:58.252
Knees into the chest.

00:19:59.617 --> 00:20:02.153
Alright, we're gonna 
finish with a Texas T.

00:20:02.153 --> 00:20:04.388
So send your 
fingertips out left to right.

00:20:04.388 --> 00:20:07.525
And if you don't have a 
room for the full wing span,

00:20:07.525 --> 00:20:11.128
you can bend the elbows like so,
come to cactus arms or you can

00:20:11.128 --> 00:20:16.037
stay in the Texas theme and
come to football goalpost arms.

00:20:17.168 --> 00:20:19.971
Alright, actively scoop the
tailbone up so you feel this

00:20:19.971 --> 00:20:23.030
connection with the 
lower back and the mat.

00:20:23.030 --> 00:20:25.876
Feel your abdominal 
wall turn on here.

00:20:25.876 --> 00:20:28.446
So we're gonna end 
with this Reclined Twist.

00:20:28.446 --> 00:20:30.348
But the difference today 
is really play with that

00:20:30.348 --> 00:20:32.483
contraction on exhale.

00:20:32.483 --> 00:20:34.165
Let's give it a go, big inhale.

00:20:35.649 --> 00:20:36.602
Exhale.

00:20:36.602 --> 00:20:38.644
Slow and steady navel draws in

00:20:38.644 --> 00:20:40.914
and we're gonna melt 
the knees to the left.

00:20:40.914 --> 00:20:42.387
Slow and steady.

00:20:43.807 --> 00:20:45.625
Inhale in.

00:20:46.459 --> 00:20:49.106
Exhale, contract,
navel draws in.

00:20:49.106 --> 00:20:50.983
Come back through center.

00:20:52.200 --> 00:20:53.388
Inhale.

00:20:54.138 --> 00:20:56.226
Exhale to the right,
navel draws in.

00:20:58.832 --> 00:21:00.167
Beautiful.
Inhale.

00:21:01.591 --> 00:21:04.225
Exhale, navel draws in,
come back to center.

00:21:05.721 --> 00:21:07.785
Good, inhale.

00:21:07.785 --> 00:21:11.187
Exhale, knees fall to the
left and this time stay here.

00:21:11.187 --> 00:21:14.492
You can turn on towards your
right ear and breathe deep.

00:21:14.492 --> 00:21:16.060
Left hand can come 
to the outer edge

00:21:16.060 --> 00:21:18.007
of the right thigh 
if that feels good.

00:21:19.497 --> 00:21:21.232
Maybe close your eyes here or

00:21:21.232 --> 00:21:24.602
soften your gaze 
unless you're like me

00:21:24.602 --> 00:21:28.406
looking at the beautiful 
white clouds and the blue sky

00:21:28.406 --> 00:21:30.241
moving super fast today.

00:21:30.241 --> 00:21:33.144
Maybe you enjoy 
something like that here.

00:21:34.058 --> 00:21:37.143
The leaves moving outside.

00:21:46.490 --> 00:21:48.769
Inhale, find 
that balloon breath.

00:21:50.594 --> 00:21:53.626
Exhale, navel draws in 
and we come back to center.

00:21:55.199 --> 00:21:56.227
Inhale.

00:21:57.301 --> 00:21:59.541
Exhale to the right, same thing.

00:22:01.238 --> 00:22:04.442
Maybe right hand comes to the
outer edge of the left thigh,

00:22:04.442 --> 00:22:05.743
turning onto the left ear.

00:22:05.743 --> 00:22:08.179
Try to keep your 
left shoulder grounded.

00:22:08.179 --> 00:22:09.947
Breathe deep. Enjoy.

00:22:32.514 --> 00:22:35.130
And then big balloon
breath here, inhale.

00:22:36.626 --> 00:22:39.144
Navel draws in, 
come back to center.

00:22:40.644 --> 00:22:42.313
Last time,
give yourself a big hug,

00:22:42.313 --> 00:22:44.048
wrap the arms 
around the shins,

00:22:44.048 --> 00:22:45.436
squeeze, squeeze, squeeze.

00:22:47.035 --> 00:22:49.186
And then exhale 
to let everything go.

00:22:49.186 --> 00:22:51.318
Extend the legs out long.

00:22:52.839 --> 00:22:54.050
Sorry, buddy.

00:22:55.893 --> 00:22:58.429
Let your arms rest 
gently at your sides.

00:22:58.429 --> 00:23:00.331
Tuck the chin to 
lengthen the neck.

00:23:01.974 --> 00:23:03.905
And close your eyes here.

00:23:05.469 --> 00:23:06.757
Take a rest.

00:23:11.108 --> 00:23:12.696
We already know this but

00:23:12.696 --> 00:23:16.567
just taking a moment 
here to lean into this

00:23:18.357 --> 00:23:22.653
beautiful moment where
we allow ourselves permission to

00:23:22.653 --> 00:23:24.255
do absolutely nothing.

00:23:24.255 --> 00:23:26.257
Letting the body be still.

00:23:28.726 --> 00:23:31.395
Recognizing that 
we need this time.

00:23:35.898 --> 00:23:37.201
Of rest each day.

00:23:37.201 --> 00:23:40.729
Conscious stillness.

00:23:43.274 --> 00:23:44.842
So that the 
system of the body

00:23:44.842 --> 00:23:47.080
get a fighting 
chance to be well.

00:23:48.646 --> 00:23:50.023
To work for you.

00:23:57.417 --> 00:24:00.543
So even if it 
feels a little difficult,

00:24:00.543 --> 00:24:03.127
take three more breaths here
to just relax the weight of the

00:24:03.127 --> 00:24:05.431
body completely into the earth.

00:24:29.086 --> 00:24:34.384
Begin to wiggle the fingers,
wiggle your toes.

00:24:38.228 --> 00:24:40.965
Start to rotate 
the wrists and the ankles.

00:24:43.622 --> 00:24:45.002
And when you're ready,
take a deep breath.

00:24:45.002 --> 00:24:48.453
Bring your palms together,
thumbs right to the third eye.

00:24:52.746 --> 00:24:55.005
Day 21, incredible.

00:24:56.046 --> 00:24:58.482
It's an honor and a 
pleasure to be on this ride,

00:24:58.482 --> 00:25:01.385
this journey with you.

00:25:01.385 --> 00:25:02.996
This walk home.

00:25:05.058 --> 00:25:07.524
Hope you have a beautiful 
rest of the day or evening,

00:25:07.524 --> 00:25:11.028
and I look forward to 
seeing you mañana, tomorrow.

00:25:11.028 --> 00:25:12.256
Take a deep breath in.

00:25:13.831 --> 00:25:16.799
Exhale to relax your 
shoulders and we whisper

00:25:17.862 --> 00:25:19.146
Namaste.

00:25:22.334 --> 00:25:27.203
(upbeat gentle music)