WEBVTT

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- Hello, everyone,
and welcome to Home,

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your 30-day yoga journey.

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It's Day 26. Keep.

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Let's get started.

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(upbeat gentle music)

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Alrighty, my friends
welcome back.

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Let's start in a nice,
comfortable seat of your choice.

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Thank you so 
much for being here.

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Let's take a deep 
breath in right away.

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As always, remembering to 
use that exhale to soften,

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relax the shoulders down.

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Close your eyes, 
if you like here.

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Just taking a moment 
for yourself to

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slow down.

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As you're ready just find a
soft sway here in the spine.

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Again, remembering 
to use your tools,

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use that inhale to find a gentle
lift wherever it feels right.

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And use your exhale 
to find a softening,

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a relaxing the shoulders down.

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Just becoming more 
aware of those areas

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in which you 
feel tight or tense.

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Alright, and then left hand's 
gonna come to the earth.

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We're gonna send the right
fingertips all the way up and

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then take a nice 
side body stretch here,

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continuing to 
gently deepen the breath.

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And then come all the 
way back through center

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and take it to the other side.

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Continuing to deepen the breath.

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And then back to center.

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We're gonna come to all fours

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and just continue this 
soft, easy movement.

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Breathing deep.

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Can sway the hips a 
little left to right.

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(floor creaks) 
What's up creeky old floor?

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And then you can also (laughs)
start to find your spinal

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flexion moving through Cat-Cow.

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But continuing to explore any
other movement that might feel

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good within the structure.

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So growing that practice.

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Getting in the habit of keeping

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the things that work for you.

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And gaining the awareness to
notice the things that are not

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working for you, maybe 
choosing to let them go.

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So why do we hold 
on to certain things,

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certain habits, practices,

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ways of being that 
don't really serve us?

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So today considering that.

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Keep what makes you happy and

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consider moving along that

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which doesn't serve.

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Alrighty, from Tabletop Position

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find a nice, 
long, beautiful spine.

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So really reaching the 
crown of the head forward.

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Tail back.

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When you're ready, inhale,
extend the right leg out long.

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Right toes can be on the earth.

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If you want to light up 
a little fire in the belly,

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we'll start to lift off.

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Can keep the right toes 
on the earth here to start

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or we'll lift off.

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Dialing the 
right pinky toe down.

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Press in to both palms evenly.

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Inhale in here.

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Lift your heart space between
your shoulder blades so just

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nice lift up through 
the upper back body.

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And then exhale, bring that
right foot all the way up and

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through, walk 
the left knee back.

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Here we are in 
our nice low lunge.

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Just take a second 
here to feel it out.

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Maybe you widen 
your stance a bit.

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Maybe we start to find 
the inner support system,

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lifting up through 
the pelvic floor.

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As you're ready, 
interlace your fingertips,

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bring them to the 
top of the right thigh.

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We're gonna pull the right
hip crease back to lift us up.

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Inhale in here.

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Nice and tall, head over heart,
heart of her pelvis.

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Exhale, sink in.

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Beautiful, inhale in again.

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Exhale to release the 
fingertips to the earth.

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You're gonna come to 
the left side of the mat.

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Alright, listen carefully.

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From here, right foot's 
gonna stay planted.

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We're gonna take the left toes

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and bring them over towards
the right side of the mat.

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Shift your center 
back a bit here.

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We're gonna walk the fingertips
all the way along the left side

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of the mat and all the way to
the back here as we turn the

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right toes in as if 
you were in Warrior II.

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Little Gate variation here.

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Left hand 
presses into the earth,

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right fingertips are gonna cross
all the way across the chest and

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reach up towards the sky.

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Inhale in here.

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Deep breath.

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Exhale long, long, long.

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Inhale fully.

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And elongating the exhale.

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Great, inhale to 
reach a little higher.

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Wiggle the right fingertips.

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Exhale to bring it 
all the way back down.

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And you're just gonna 
trace your steps

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back all the way 
to that nice low lunge.

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Nice and slow.

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Great, when you get 
there curl the left toes under.

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Inhale, lift the left knee,
look forward.

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Then exhale, plant the palms,
step it to Plank.

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You got this.
Strong Plank.

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Great, reach the heels back.

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Crown forward.

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Find that sits bone 
to heel connection.

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So the legs are 
strong here, engaged.

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Then just ask yourself, are
there areas in which you're

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working harder 
than you need to do?

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Do you need to keep that?

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Low belly draws in.

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We got this for three.

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Stick with it for two 
and lower the knees

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Tabletop Position on the one.
Awesome work.

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Here we go.
Kicking the left toes out.

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Extending through that left leg.

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You can keep the left toes on

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the ground or 
we can start to lift off.

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Return to your breath.

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Inhale, lift the 
left leg a little higher

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maybe if it's lifted off the
ground and then everyone exhale,

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bring it all the 
way up and through.

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Step the left 
foot all the way up.

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Walk the right knee back.

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Coming into our nice low lunge.

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Breathe deep here.
Just check it out.

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There's no need to rush.

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Then interlace the fingertips,
bring 'em to the top of the left

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thigh, pull the left hip 
crease back to lift you up.

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Head over heart, heart 
over pelvis here to start.

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Big breath in.

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Keep that inner support system,

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that lift up from 
the pelvic floor.

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That support that 
awareness through the midline.

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And when you're ready,
you can exhale,

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sink into that front leg, 
front hip a little deeper.

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Great, take the hands bring 'em
to the right side of the mat.

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Keep the front foot planted as
you take the right toes over

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towards the 
left side of the mat.

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And we're gonna 
slowly continue this journey,

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walking the 
hands all the way back,

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all the way, all the way back.

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Got excited.
Turn the left toes in.

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Right hand comes to the earth.

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Left hand all the 
way across the body,

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across the chest 
and up towards the sky.

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So, again, back leg is
turned in just like Warrior II.

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We're pressing into the outer
edge of that back foot to keep

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this left leg super strong.

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Neck is nice and long.

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You can gaze straight 
ahead or all the way up.

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Take a deep breath in.

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Fill the lungs.

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And a long breath out.

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Really empty, empty, empty.

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One more.
You got this. Big inhale.

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Extend your exhale.

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Good, inhale.
Reach a little higher.

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Wiggle the left fingertips.

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And with a little bit of grace,
nice and easy,

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bring it back 
down as you exhale.

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Just trace your steps all the
way back to that nice low lunge.

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Frame your left foot.

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And when you're ready, 
curl the right toes under,

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lift the right knee, 
inhale to look forward.

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Exhale to plant the palms
and step that left foot back.

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Plank Pose or Half Plank.

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You can lower 
on to the knees here.

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Alright, inhale to 
look forward, shift forward.

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Exhale to lower all the way
to the belly with control.

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Press into the pubic bone,
press into the tops of the feet.

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Drag your hands in 
line with the rib cage.

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Squeeze those elbows in.

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Here we go.
Inhale, lift up Cobra.

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Exhale to soften and bow.

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Again, inhale, lift up, Cobra.

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And exhale to soften and bow.

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Do one more.

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With your breath, 
find that heart opener.

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And again, are we working harder

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in this shape 
than we need to be?

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Keep what works.

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Let go of what doesn't serve.

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As you're ready, release 
slowly again with control.

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We'll curl the toes under.

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Press up to all fours
or Plank Pose, your choice.

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Deep breath in.

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Exhale to Downward Facing Dog.

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Take a couple moments 
here to find what feels good,

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to really pedal it out.

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Again, nice, full inhalations,
long exhalations today.

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See if you can really extend

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the length of your breath

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in and out.

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Then bend the knees, inhale to
look forward and exhale to make

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your way to the top,
nice and easy.

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Take a moment here to breathe
deep in standing Forward Fold.

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And then when you're ready,
bend the knees,

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tuck your chin 
and slowly roll it up.

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Stand up nice and tall.

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Today own it.

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Whatever that means to you.

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Own this Mountain Pose.

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Don't be shy.

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Inhale, lift the 
heart just a bit.

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Exhale, relax 
the shoulders a lot.

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On your next inhale,
reach for the sky.

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Exhale, bend the knees,
Forward Fold all the way down.

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Inhale, halfway lift, 
lengthen through the crown.

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Exhale to soften and fold.

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Bend the knees, plant the palms,

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step once look 
back then the other.

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Plank Pose or Half Plank.

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Getting stronger, you got this.

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Inhale, look forward,
shift forward.

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Exhale, lower all 
the way to the belly.

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Inhale, rise up, 
Cobra, your version.

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And exhale to soften, 
float it down.

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Alright, curl the toes under.

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Press up to all 
fours or to Plank.

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You're in charge.

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Take a deep breath in.

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And exhale to 
Downward Facing Dog.

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On your next inhale, 
lift the right leg up high.

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Three-Legged Dog.

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Exhale, shift forward, 
step at all the way up.

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Here we go with 
the breath, inhale.

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Straighten both legs,
reach for the sky.

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Back heel is lifted.

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Exhale, bend your front knee,
twist to the right.

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Nice and slow.

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Sink down low.
You got it.

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Inhale, come 
all the way back up.

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Straighten the legs 
back through center.

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And nice and easy, 
opening to the left, Warrior II.

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Good, sink low.

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Drop your center.

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Back toes turned in.

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Relax your shoulders,
keep breathing.

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Good, on your next inhale,
straighten both legs.

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Reach the right fingertips 
all the way up and back.

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Big stretch.

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And then listen carefully.

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Keep the legs strong,
legs straight.

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We're gonna slowly 
begin to tip like a teapot,

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sending the hips back, 
right fingertips forward.

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Triangle Pose.
Send the right fingertips down.

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Use your training.

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All of this work 
we've done with the center,

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draw the low belly in,
hug the low ribs in.

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Strong spine here.

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Lots of awareness 
from crown to tail

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as we send the left
fingertips up high.

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So from center, stay 
connected to that midline.

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Inhale in.

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Exhale, slowly float 
the left fingertips down.

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Bend generously 
through that right knee.

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Come all the way back 
to frame your right foot.

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Then from center, you got this.

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You're gonna rock 
the legs a little bit.

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Step that back foot up halfway.

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Here's our Pyramid Pose.

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Take a deep breath 
in here, you got it.

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On an exhale, 
lift the back heel.

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Maybe lift the back toes.

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Lifting the back 
foot all the way up,

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standings splits.

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So you can keep the big toes
on the ground working here,

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just lifting the heel.

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Maybe you just 
lift it up for a second.

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Lift it up for a second.

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Maybe in time we work to stand
fully on all four corners of

00:13:48.928 --> 00:13:52.598
that right foot and maybe in
time you work to bring the hands

00:13:52.598 --> 00:13:54.939
behind the right calf.

00:13:54.939 --> 00:13:57.610
Just giving options, calf.

00:13:58.671 --> 00:13:59.970
Right calf.

00:14:02.041 --> 00:14:04.143
Inhale in here wherever you are.

00:14:04.143 --> 00:14:07.146
Exhale to come back 
to your nice low lunge.

00:14:07.146 --> 00:14:09.082
Inhale in, 
again to look forward.

00:14:09.082 --> 00:14:10.666
Get light on the fingertips.

00:14:10.666 --> 00:14:14.253
And exhale, plant the palms,
step the right toes back and

00:14:14.253 --> 00:14:15.655
move through of a vinyasa.

00:14:15.655 --> 00:14:17.650
Belly to Cobra,

00:14:17.650 --> 00:14:20.058
Chaturanga to Upward Facing Dog.

00:14:21.060 --> 00:14:23.055
Keep what makes you happy.

00:14:24.227 --> 00:14:26.766
Let go of what doesn't serve.

00:14:26.766 --> 00:14:29.028
We'll meet in 
Downward Facing Dog.

00:14:31.137 --> 00:14:33.673
When you get there, take a
nice, I love your breath in.

00:14:33.673 --> 00:14:35.782
Big, big, full loving breath in.

00:14:36.969 --> 00:14:39.612
And exhale, long, 
loving breath out.

00:14:39.612 --> 00:14:40.513
When I say 
"I love you breath,"

00:14:40.513 --> 00:14:44.450
I just mean put 
some feeling into it.

00:14:44.450 --> 00:14:46.252
Yeah?
Alright, here we go.

00:14:46.252 --> 00:14:48.020
On the next inhale, 
lift the left leg up high.

00:14:48.020 --> 00:14:50.089
Claw through the fingertips.

00:14:50.089 --> 00:14:53.459
Exhale, shift it forward
all the way, step it up.

00:14:53.459 --> 00:14:55.661
Inhale, reach the 
fingertips towards the sky.

00:14:55.661 --> 00:14:58.531
Straighten both legs.
We're lifting the back heel.

00:14:58.531 --> 00:14:59.966
Lift, lift, lift.

00:14:59.966 --> 00:15:01.834
And then exhale, 
bend the front knee.

00:15:01.834 --> 00:15:03.953
Slow, gentle twist to the left.

00:15:03.953 --> 00:15:05.404
What's up?

00:15:05.404 --> 00:15:06.939
Beautiful, 
inhale back to center,

00:15:06.939 --> 00:15:07.874
straighten both legs.

00:15:07.874 --> 00:15:09.776
Lift up from the pelvic floor.

00:15:09.776 --> 00:15:11.654
Strong legs.
Here we go.

00:15:11.654 --> 00:15:13.859
Slowly opening to 
the right, Warrior II.

00:15:13.859 --> 00:15:15.305
Strong legs.

00:15:16.315 --> 00:15:19.192
Pull the pinkies back, sink
deep into that front knee.

00:15:20.453 --> 00:15:23.586
Beautiful. Press into the outer 
edge of that back foot strong.

00:15:23.586 --> 00:15:25.584
Engage your right inner thigh.

00:15:26.826 --> 00:15:29.095
Then here you go, reaching 
left fingertips forward,

00:15:29.095 --> 00:15:30.563
up and back I'm gonna straighten

00:15:30.563 --> 00:15:32.198
through the front leg, 
Reverse Triangle.

00:15:32.198 --> 00:15:34.534
Send left fingertips 
all the way back.

00:15:34.534 --> 00:15:37.203
Create space, then try to
maintain this length in the left

00:15:37.203 --> 00:15:40.039
side body as we tip it forward.

00:15:40.039 --> 00:15:41.240
Hips bump back.

00:15:41.240 --> 00:15:44.210
We reach the left fingertips
forward, eventually down.

00:15:44.210 --> 00:15:46.913
Strong legs here 
as they work to reach.

00:15:46.913 --> 00:15:48.815
Right fingertips 
up towards the sky.

00:15:48.815 --> 00:15:50.516
Maybe it's better for me today

00:15:50.516 --> 00:15:54.020
to keep the right 
hand on the waistline.

00:15:54.020 --> 00:15:55.618
So you can play.

00:15:56.722 --> 00:15:58.504
Triangle Pose.

00:15:59.859 --> 00:16:01.694
Keep that lift up 
from the pelvic floor.

00:16:01.694 --> 00:16:03.362
Keep that navel 
drawing in and up.

00:16:03.362 --> 00:16:04.730
Uddiyana Bandha.
You got this.

00:16:04.730 --> 00:16:07.385
Nice, conscious, 
beautiful neck here.

00:16:10.903 --> 00:16:12.672
Inhale in.

00:16:12.672 --> 00:16:14.841
Exhale, float the 
right fingertips down.

00:16:14.841 --> 00:16:16.542
Soften through that front leg.

00:16:16.542 --> 00:16:18.044
Fingertips frame the left foot.

00:16:18.044 --> 00:16:19.378
We pivot on the back foot.

00:16:19.378 --> 00:16:22.297
When you're ready, 
find that gentle rock here

00:16:22.297 --> 00:16:25.284
and step the right foot 
about halfway up.

00:16:25.284 --> 00:16:28.020
Find your Pyramid Pose.

00:16:28.020 --> 00:16:30.423
Then when you're ready, lift 
up from the left hip crease,

00:16:30.423 --> 00:16:31.841
start to shift forward.

00:16:31.841 --> 00:16:33.125
And we're just gonna play here.

00:16:33.125 --> 00:16:35.728
Maybe that back heel 
lifts just a little bit.

00:16:35.728 --> 00:16:38.413
Maybe the whole leg lifts a lot.

00:16:38.413 --> 00:16:41.100
Playing in standing splits.

00:16:41.100 --> 00:16:43.936
Maybe the hands come 
behind the calf one day.

00:16:51.156 --> 00:16:54.211
Again, we can work with 
the big toe on the ground.

00:16:56.682 --> 00:17:00.820
And I hope, I think you are
based on everything we've done

00:17:00.820 --> 00:17:04.624
thus far, but we're really
paying attention to actually

00:17:04.624 --> 00:17:08.361
this standing leg, 
not this lifting leg.

00:17:08.361 --> 00:17:12.075
Really using our practice,

00:17:12.075 --> 00:17:14.978
our training to 
find strong foundation

00:17:16.446 --> 00:17:19.672
to learn and grow.

00:17:19.672 --> 00:17:23.943
Keeping what works and letting
go of what doesn't serve.

00:17:23.943 --> 00:17:25.645
Inhale in wherever you are.

00:17:25.645 --> 00:17:27.847
Let's take an exhale to 
step it all the way back.

00:17:27.847 --> 00:17:28.992
Woo.

00:17:30.883 --> 00:17:33.085
Then inhale to look forward.

00:17:33.085 --> 00:17:35.234
We're alive on the fingertips.

00:17:35.234 --> 00:17:37.523
And exhale to plant 
the palms, step it back,

00:17:37.523 --> 00:17:39.292
belly to Cobra or this time

00:17:39.292 --> 00:17:41.460
maybe Chaturanga 
to Upward Facing Dog.

00:17:41.460 --> 00:17:44.497
Using your inhale 
to open your heart.

00:17:44.497 --> 00:17:47.767
And using your exhale to
send it up and back, Down Dog.

00:17:49.609 --> 00:17:51.809
Great, inhale in here.

00:17:51.809 --> 00:17:53.739
Exhale to empty it out.

00:17:54.756 --> 00:17:56.452
Inhale to look forward

00:17:56.452 --> 00:17:58.897
and exhale to make 
your way to the top.

00:17:58.897 --> 00:18:00.980
Inhale to lengthen.

00:18:00.980 --> 00:18:03.222
Nice, flat back position.

00:18:03.222 --> 00:18:06.052
And exhale to let it all go.

00:18:06.052 --> 00:18:07.920
Great, from here 
fingertips come to the mat.

00:18:07.920 --> 00:18:10.923
We're gonna walk the 
feet is wide as the yoga mat.

00:18:10.923 --> 00:18:11.891
And soft and easy,

00:18:11.891 --> 00:18:14.060
just drop your center 
down, down, down.

00:18:14.060 --> 00:18:17.342
Coming into nice yogic squat.

00:18:18.764 --> 00:18:21.834
Now activate your breath here.

00:18:21.834 --> 00:18:24.837
If the heels don't 
come down, no worries.

00:18:24.837 --> 00:18:26.149
Let's make this work for you.

00:18:26.149 --> 00:18:28.574
Breathe deep.
Not gonna be here long.

00:18:28.574 --> 00:18:31.711
Keep the fingertips of the palms
on the earth for stability or

00:18:31.711 --> 00:18:34.513
bring the palms together
and use your elbows to press,

00:18:34.513 --> 00:18:37.116
actively press the legs out,
the knees out,

00:18:37.116 --> 00:18:39.607
and then squeeze the 
legs into the elbows.

00:18:40.586 --> 00:18:44.190
Building that 
strength from within.

00:18:47.041 --> 00:18:51.206
This incredible awareness
that runs up and down the spine.

00:18:51.206 --> 00:18:55.668
Where all the intrinsic muscles
and everything start to work as

00:18:55.668 --> 00:19:00.306
one moving part, 
one complete self

00:19:00.306 --> 00:19:03.943
versus all these
separate parts. Right?

00:19:03.943 --> 00:19:06.645
All these separate units.

00:19:06.645 --> 00:19:08.147
Take one more 
deep breath in here.

00:19:08.147 --> 00:19:09.174
You're doing great.

00:19:11.031 --> 00:19:14.420
And then exhale, release the
hands or slide the fingertips

00:19:14.420 --> 00:19:16.155
behind you, wherever you are.

00:19:16.155 --> 00:19:19.191
And nice and slow, 
we're gonna come to our backs.

00:19:19.191 --> 00:19:20.826
Nice and slow.
Nice and slow.

00:19:20.826 --> 00:19:24.130
If you want to engage the core
to roll down nice and slow maybe

00:19:24.130 --> 00:19:27.666
that's something you 
keep on the agenda today.

00:19:27.666 --> 00:19:30.166
If not, if you're just like
(hums negatively)

00:19:30.166 --> 00:19:32.036
then let it go.

00:19:34.340 --> 00:19:36.208
Go ahead and extend 
the legs out long

00:19:36.208 --> 00:19:39.178
when you get there 
and take a big stretch.

00:19:39.178 --> 00:19:40.379
Should feel really good.

00:19:40.379 --> 00:19:42.348
Inhale, reaching the 
arms up and overhead.

00:19:42.348 --> 00:19:45.684
Check in with your amazing body.

00:19:45.684 --> 00:19:48.387
Spread the fingertips.

00:19:48.387 --> 00:19:50.523
Inhale, lots of love in.

00:19:50.523 --> 00:19:51.590
Wiggle the toes.

00:19:51.590 --> 00:19:53.592
Exhale, lots of love out.

00:19:55.094 --> 00:19:58.536
So can we like hang on? (laughs)

00:19:58.536 --> 00:20:02.211
Can we keep paying attention to

00:20:02.211 --> 00:20:04.801
what's working and what's not?

00:20:05.771 --> 00:20:07.981
What feels good 
and what does not?

00:20:09.341 --> 00:20:13.013
Keep showing up so that we can

00:20:13.013 --> 00:20:16.182
provide ourself the ample time

00:20:16.182 --> 00:20:18.607
to simply pay 
attention and notice.

00:20:20.357 --> 00:20:23.255
Go ahead and flip the hands
down if you haven't already.

00:20:23.255 --> 00:20:25.876
If there's any movement here,
you want to take,

00:20:25.876 --> 00:20:29.495
a little gentle twist 
or hugging of the knees in,

00:20:29.495 --> 00:20:33.666
maybe a Happy Baby, maybe 
a shoulder stand or a Plow,

00:20:33.666 --> 00:20:35.381
go ahead and take it now.

00:20:37.108 --> 00:20:40.206
Otherwise, join me in a 
little bit of stillness here,

00:20:40.206 --> 00:20:42.919
relaxing the weight of 
the body into the earth.

00:20:47.613 --> 00:20:52.284
Often the first thing 
on the agenda to go

00:20:52.284 --> 00:20:53.853
is this time for yourself.

00:20:53.853 --> 00:20:55.019
The

00:20:56.541 --> 00:21:00.562
small but important moments
you carve out for self care.

00:21:02.595 --> 00:21:05.698
It's through this journey, Home,
and this commitment that we've

00:21:05.698 --> 00:21:10.302
made together that 
I really feel the importance.

00:21:10.302 --> 00:21:13.005
I'm reminded of just how
beautiful and important it is

00:21:13.005 --> 00:21:16.275
for us to keep this 
appointment with ourself.

00:21:16.275 --> 00:21:17.717
Daily.

00:21:24.650 --> 00:21:27.165
When you're ready, inhale, 
bring the palms together

00:21:27.165 --> 00:21:29.861
and let's bring the thumbs 
right up to that third eye.

00:21:32.057 --> 00:21:35.315
We end this ritual by 
taking a deep breath in.

00:21:37.363 --> 00:21:40.466
And honoring that we both
kept this appointment today.

00:21:44.458 --> 00:21:45.925
Let's whisper

00:21:47.595 --> 00:21:48.854
Namaste.

00:21:51.846 --> 00:21:56.442
(upbeat gentle music)