WEBVTT

00:00:00.250 --> 00:00:02.110
- What's up, everyone?
Welcome to Yoga With Adriene.

00:00:02.110 --> 00:00:03.900
I'm Adriene. This is Benji.

00:00:03.900 --> 00:00:05.290
And we're super
glad you're here today.

00:00:05.290 --> 00:00:09.140
We have Yoga for a Fresh Start.

00:00:09.140 --> 00:00:10.970
So thank you for
choosing this practice.

00:00:10.970 --> 00:00:14.245
Hop into something comfy,
and let's get started.

00:00:14.245 --> 00:00:18.312
(upbeat music)

00:00:27.300 --> 00:00:31.260
Alrighty, my darling friend,
let's begin in a seat.

00:00:31.260 --> 00:00:33.284
Come on down to the ground.

00:00:33.284 --> 00:00:35.750
(clears throat) Ground. (laughs)

00:00:35.750 --> 00:00:38.670
And if you have a
little pillow, blanket,

00:00:38.670 --> 00:00:42.370
big beach towel,
something you can sit on,

00:00:42.370 --> 00:00:45.106
let's use it

00:00:46.300 --> 00:00:48.740
just to create 
a little padding

00:00:48.740 --> 00:00:52.074
but also to lift the
hips a little bit or a lot.

00:00:54.750 --> 00:00:57.878
Take your time just
getting settled in here.

00:01:02.760 --> 00:01:04.783
And as you're ready,

00:01:05.870 --> 00:01:09.770
see if you can 
slowly ease into this

00:01:09.770 --> 00:01:11.590
place of stillness.

00:01:11.590 --> 00:01:14.140
And it may be super simple.

00:01:14.140 --> 00:01:15.990
You've been craving
this moment for awhile.

00:01:15.990 --> 00:01:17.870
Or it may feel a
little difficult.

00:01:17.870 --> 00:01:19.250
Perhaps you feel
a little fidgety

00:01:19.250 --> 00:01:22.313
or it's just really hard
to ground in this moment.

00:01:23.270 --> 00:01:28.410
So as you attempt
to become more still,

00:01:28.410 --> 00:01:30.940
it's not actually
about nailing the stillness.

00:01:30.940 --> 00:01:34.010
Although that can feel great.
Who are we kidding?

00:01:34.010 --> 00:01:38.823
But the act, 
the actual process of

00:01:38.823 --> 00:01:40.920
doing that is gonna give 
you a lot of information,

00:01:40.920 --> 00:01:45.328
a lot of feedback on
how you are doing today.

00:01:48.570 --> 00:01:51.840
I invite you to close
your eyes or soften your gaze

00:01:51.840 --> 00:01:54.340
and just allow the sound
of my voice to guide you here

00:01:54.340 --> 00:01:57.196
as we tune in to the
sound of the breath.

00:02:01.226 --> 00:02:03.940
And same thing here.

00:02:03.940 --> 00:02:09.190
Not about nailing that
perfect full, slow, deep breath

00:02:09.190 --> 00:02:11.891
right away, but
it is the process

00:02:14.040 --> 00:02:16.643
of first bringing
awareness to the breath,

00:02:19.220 --> 00:02:21.846
noticing how you're breathing,

00:02:23.470 --> 00:02:27.614
and then we can begin
to shift it and change it.

00:02:32.090 --> 00:02:35.930
Why? So that we can
move with more ease,

00:02:35.930 --> 00:02:38.146
so that we can breathe better,

00:02:42.060 --> 00:02:44.140
with more efficiency.

00:02:53.200 --> 00:02:56.803
So right now we're just
noticing how we're feeling.

00:02:59.810 --> 00:03:01.650
Inviting a stillness in

00:03:01.650 --> 00:03:03.993
and inviting an
awareness of the breath.

00:03:05.020 --> 00:03:06.810
And as you bring more attention

00:03:06.810 --> 00:03:09.563
and more curiosity
to your breath here,

00:03:11.770 --> 00:03:15.110
noticing how you feel, what
your energetic state is like,

00:03:15.110 --> 00:03:17.263
how your body's feeling.

00:03:21.110 --> 00:03:23.850
As you bring more awareness,
more curiosity to the breath,

00:03:23.850 --> 00:03:28.754
you'll begin to 
notice that it can

00:03:28.754 --> 00:03:29.940
start to change.

00:03:29.940 --> 00:03:34.081
You might start to
breathe a little deeper.

00:03:37.080 --> 00:03:39.310
You might start to
notice places in your body

00:03:39.310 --> 00:03:40.430
where you're kind of holding,

00:03:40.430 --> 00:03:42.810
either in the
shoulders or the fingers,

00:03:42.810 --> 00:03:47.365
the glutes, the jaw,
the feet, the toes.

00:03:55.170 --> 00:03:58.420
Allow yourself to
really kind of come to the mat

00:03:58.420 --> 00:04:02.260
with whatever you have today.

00:04:02.260 --> 00:04:06.256
But also I am 
humbly inviting you,

00:04:08.489 --> 00:04:10.320
lovingly asking you,

00:04:10.320 --> 00:04:15.819
to be open to allowing
things to change, to shift.

00:04:19.050 --> 00:04:20.510
Ya never know.

00:04:20.510 --> 00:04:21.850
Draw the hands together,

00:04:21.850 --> 00:04:24.570
and let's take a couple
slow and controlled breaths

00:04:24.570 --> 00:04:26.223
in and out together.

00:04:26.940 --> 00:04:28.920
Again, you can keep
your eyes closed here.

00:04:28.920 --> 00:04:31.890
Gaze soft down, past your nose.

00:04:31.890 --> 00:04:33.480
Tuck the chin just a little bit

00:04:33.480 --> 00:04:35.390
so you feel length in
the back of the neck.

00:04:35.390 --> 00:04:37.440
And begin to sit up
a little taller again,

00:04:37.440 --> 00:04:41.450
more awareness being invited in,

00:04:41.450 --> 00:04:43.770
more awareness of the spine.

00:04:46.720 --> 00:04:50.010
Get really heavy
from the waist down.

00:04:50.010 --> 00:04:53.860
Soft in the skin of the face.
Shoulders are relaxed.

00:04:53.860 --> 00:04:54.810
And here we go.

00:04:54.810 --> 00:04:58.290
Please inhale in
with me for a six count.

00:04:58.290 --> 00:05:01.760
One, two, three,

00:05:01.760 --> 00:05:04.263
four, five, six.

00:05:04.263 --> 00:05:08.358
And exhale on 
a six, five, four,

00:05:08.358 --> 00:05:11.103
three, two, one.

00:05:11.103 --> 00:05:12.950
Let's try again. Big inhale.

00:05:12.950 --> 00:05:16.000
One, two, three,

00:05:16.000 --> 00:05:18.216
four, five, six.

00:05:18.216 --> 00:05:19.650
Shoulders are relaxed.

00:05:19.650 --> 00:05:23.810
Exhale for six, five, four,

00:05:23.810 --> 00:05:26.113
three, two, one.

00:05:26.113 --> 00:05:27.610
Last one. Inhale.

00:05:27.610 --> 00:05:30.860
One, two, three,

00:05:30.860 --> 00:05:33.473
four, five, six.

00:05:33.473 --> 00:05:36.040
Pause, shoulders relaxed.

00:05:36.040 --> 00:05:40.110
Exhale for six, five, four,

00:05:40.110 --> 00:05:44.240
three, two, one.

00:05:44.240 --> 00:05:45.800
Release the breath ratio.

00:05:45.800 --> 00:05:47.313
Bring the hands to
the tops of the knees.

00:05:47.313 --> 00:05:49.370
You can open your eyes here.

00:05:49.370 --> 00:05:52.950
Inhale, drop the
shoulder blades down actively

00:05:52.950 --> 00:05:54.700
and lift your chest.

00:05:54.700 --> 00:05:57.360
Gaze up at the ceiling.

00:05:57.360 --> 00:05:59.230
Exhale, round through the spine,

00:05:59.230 --> 00:06:02.340
chin to chest,
shoulders forward,

00:06:02.340 --> 00:06:04.779
nose towards your belly button.

00:06:06.690 --> 00:06:09.280
Inhale, lift the chest.

00:06:09.280 --> 00:06:10.880
Think Cow Pose here.

00:06:10.880 --> 00:06:12.890
Drop the shoulders down.

00:06:12.890 --> 00:06:15.490
Look up. Careful not to
crunch the back of the neck.

00:06:16.380 --> 00:06:18.080
And exhale, chin to chest.

00:06:18.080 --> 00:06:21.163
Think Cow, excuse me, Cat Pose.

00:06:22.160 --> 00:06:25.204
Nose toward your belly.

00:06:27.420 --> 00:06:29.923
Feel that stretch in
the upper back body.

00:06:31.520 --> 00:06:33.740
And rotating in the pelvis,
one last time.

00:06:33.740 --> 00:06:34.860
Here we go.

00:06:34.860 --> 00:06:36.123
Lifting up.

00:06:37.370 --> 00:06:38.203
Lifting up.

00:06:38.203 --> 00:06:41.140
Think about lifting from
your armpit chest area this time.

00:06:41.140 --> 00:06:43.678
Lift, lift, lift.
Open your throat.

00:06:44.950 --> 00:06:47.510
And in front of the neck,
and then exhale, chin to chest.

00:06:47.510 --> 00:06:48.470
Last one like this.

00:06:48.470 --> 00:06:50.800
And we're gonna hang
here for a couple breaths.

00:06:50.800 --> 00:06:52.314
Shoulders forward.

00:06:53.690 --> 00:06:57.635
Allowing the weight of the
head to bow down, head to heart.

00:07:07.400 --> 00:07:09.480
Alright. Take one more
cycle of breath here

00:07:09.480 --> 00:07:10.440
just in case you didn't get

00:07:10.440 --> 00:07:13.130
a nice, full deep
cycle of breath in here.

00:07:13.130 --> 00:07:15.331
Take it now.

00:07:18.180 --> 00:07:21.910
And then we'll slowly lift
the head and the heart back up,

00:07:21.910 --> 00:07:23.220
relax the shoulders down,

00:07:23.220 --> 00:07:27.080
and come into a 
nice long, tall spine here.

00:07:27.080 --> 00:07:28.170
We're working on our posture.

00:07:28.170 --> 00:07:29.530
The more regular we practice,

00:07:29.530 --> 00:07:31.909
the easier this
sort of maintenance

00:07:31.909 --> 00:07:34.750
in postures like this become.

00:07:34.750 --> 00:07:36.460
Of course, if sitting
cross-legged is not your jam,

00:07:36.460 --> 00:07:38.300
you can do this work seated

00:07:38.300 --> 00:07:42.690
at the edge of a couch
or at the edge of a chair.

00:07:42.690 --> 00:07:45.520
Maybe you lift
up a little higher.

00:07:45.520 --> 00:07:48.012
Alright. Just a little 
love for the neck here.

00:07:48.012 --> 00:07:50.120
We're gonna go left
ear over left shoulder.

00:07:50.120 --> 00:07:52.495
Actively draw the
right shoulder down.

00:07:54.360 --> 00:07:57.510
Breathe in. Lift your
heart. Lift your chest.

00:07:57.510 --> 00:08:00.350
Breathe out. Relax your
shoulders down a little more.

00:08:00.350 --> 00:08:01.423
Good. Inhale.

00:08:01.423 --> 00:08:04.600
Breathe in and reach the right
fingertips towards the earth.

00:08:04.600 --> 00:08:05.433
If they touch, great.

00:08:05.433 --> 00:08:08.550
If not, you can just
reach towards the ground.

00:08:08.550 --> 00:08:11.780
And exhale. Drop the shoulders.

00:08:11.780 --> 00:08:14.020
And one more cycle of
breath here on your own.

00:08:14.020 --> 00:08:17.051
Listen to the
inhale and the exhale.

00:08:26.940 --> 00:08:29.640
Great. Bring it
back to center. Reset.

00:08:29.640 --> 00:08:32.230
Right ear over the right
shoulder when you're ready.

00:08:32.230 --> 00:08:34.230
Just feel it out.
Notice how this feels.

00:08:34.230 --> 00:08:35.846
Take a deep breath in.

00:08:37.070 --> 00:08:38.770
Exhale to relax
the shoulders down.

00:08:38.770 --> 00:08:40.170
Think of your shoulder blades

00:08:40.170 --> 00:08:42.663
going down, down, down,
towards the earth.

00:08:44.370 --> 00:08:46.590
Gentle lift in the chest. 
Breathe in.

00:08:48.980 --> 00:08:50.249
And breathe out.

00:08:51.530 --> 00:08:52.640
And on your next inhale,

00:08:52.640 --> 00:08:55.143
reach the left
fingertips towards the earth.

00:08:57.640 --> 00:09:00.540
Listening to a full
cycle of breath here.

00:09:00.540 --> 00:09:02.144
Go.

00:09:08.695 --> 00:09:10.630
And on the end of that exhale,

00:09:10.630 --> 00:09:12.520
bring it back to center.

00:09:12.520 --> 00:09:14.690
We're gonna draw small circles.

00:09:14.690 --> 00:09:17.370
Draw, draw. Not drawl. Sorry.

00:09:17.370 --> 00:09:20.780
Draw small circles with the nose.

00:09:22.700 --> 00:09:25.150
And then feel it
out in your neck.

00:09:25.150 --> 00:09:27.600
If it feels good,
if it feels right,

00:09:27.600 --> 00:09:30.603
you can allow those circles
to get bigger and bigger.

00:09:35.650 --> 00:09:38.543
And just notice if you're
holding your breath here.

00:09:42.470 --> 00:09:46.628
And then reversing the circles.

00:09:54.330 --> 00:09:55.163
Woo.

00:09:55.163 --> 00:09:57.480
And then we're gonna
nod the head yes and no

00:09:57.480 --> 00:09:59.180
by dropping the chin
to the chest, of course,

00:09:59.180 --> 00:10:00.253
and then looking up.

00:10:01.400 --> 00:10:03.520
Nice and slow.

00:10:03.520 --> 00:10:04.807
Slow it down.

00:10:07.040 --> 00:10:08.586
And now left to right.

00:10:16.480 --> 00:10:20.200
Awesome. Let's bring it back to
center and move onto all fours.

00:10:20.200 --> 00:10:21.650
You can use your
blanket or towel

00:10:21.650 --> 00:10:24.113
if you have it to pad the knees.

00:10:25.960 --> 00:10:27.993
If you like. If not, no worries.

00:10:29.150 --> 00:10:31.382
Tabletop Position here.

00:10:34.000 --> 00:10:35.190
Wrists underneath the shoulders,

00:10:35.190 --> 00:10:37.614
knees directly
underneath the hips.

00:10:39.710 --> 00:10:42.400
So upper arm bones rotate out.

00:10:42.400 --> 00:10:44.430
Fingertips are spread wide.

00:10:44.430 --> 00:10:47.610
We're gonna draw the belly
button up to meet the spine.

00:10:47.610 --> 00:10:49.770
So you can peek at me
for a little demo here.

00:10:49.770 --> 00:10:52.670
Here's my belly just
kinda hanging out. Beautiful.

00:10:52.670 --> 00:10:56.460
And here's an active engagement
of drawing the belly in

00:10:56.460 --> 00:10:59.490
and lengthening
through my low back.

00:10:59.490 --> 00:11:03.343
Basically supporting my low
back with my core engagement.

00:11:04.460 --> 00:11:06.260
Sweet, gaze straight down now.

00:11:06.260 --> 00:11:08.290
Nice long, beautiful neck.

00:11:08.290 --> 00:11:09.880
So not collapsed in the neck.

00:11:09.880 --> 00:11:11.950
Crown of the head
is reaching forward,

00:11:11.950 --> 00:11:14.660
tailbone's reaching back,
of course, aiming back.

00:11:14.660 --> 00:11:17.340
Curl the toes under. Inhale in.

00:11:17.340 --> 00:11:18.730
Exhale.

00:11:18.730 --> 00:11:20.170
We're gonna find
that core engagement

00:11:20.170 --> 00:11:23.370
as we lift the knees
and hover here for five.

00:11:23.370 --> 00:11:24.203
You got it.

00:11:24.203 --> 00:11:28.163
Four, three, two, one.

00:11:28.163 --> 00:11:30.560
Lower the knees, 
press into the tops of the feet.

00:11:30.560 --> 00:11:32.272
Inhale, drop the belly.

00:11:33.240 --> 00:11:35.044
Exhale round through the spine.

00:11:36.760 --> 00:11:38.630
Great, nice neutral spine. 
We're gonna repeat.

00:11:38.630 --> 00:11:40.290
Curl the toes under. Inhale in.

00:11:40.290 --> 00:11:43.620
Exhale, lift the knees,
Hovering Table for five,

00:11:43.620 --> 00:11:48.213
four, three, two, one.

00:11:48.213 --> 00:11:50.250
Lower the knees,
press into the tops of the feet.

00:11:50.250 --> 00:11:52.228
Inhale, Cow Pose.

00:11:53.710 --> 00:11:56.800
Exhale, Cat Pose.
Bring the breath.

00:11:58.039 --> 00:11:59.705
Alright, last round.
Nice neutral spine.

00:11:59.705 --> 00:12:02.020
Curl the toes under, 
gaze straight down.

00:12:02.020 --> 00:12:03.434
Here we go, inhale in.

00:12:03.434 --> 00:12:05.530
Exhale, lift the knees. 
Let them hover.

00:12:05.530 --> 00:12:07.270
This time for ten,

00:12:07.270 --> 00:12:10.890
nine, eight, seven.

00:12:10.890 --> 00:12:12.150
Six, you got this.

00:12:12.150 --> 00:12:14.290
Five, four, stick with it.

00:12:14.290 --> 00:12:17.186
Three, two, and one.

00:12:17.186 --> 00:12:18.200
Lower the knees.

00:12:18.200 --> 00:12:20.610
Press into the tops of the feet.

00:12:20.610 --> 00:12:22.720
Listen carefully. We're gonna 
bring the toes together.

00:12:22.720 --> 00:12:26.340
Widen the knees a little bit,
wider than hip width apart.

00:12:26.340 --> 00:12:27.570
Now inhale.

00:12:27.570 --> 00:12:30.660
You're gonna bring the
right hand to the low back,

00:12:30.660 --> 00:12:33.410
and then we're gonna open
up the chest to the right.

00:12:33.410 --> 00:12:35.601
Take a deep breath in here.

00:12:35.601 --> 00:12:37.600
Long breath out.

00:12:37.600 --> 00:12:39.059
Deep breath in.

00:12:40.220 --> 00:12:42.256
Long breath out.

00:12:42.256 --> 00:12:45.090
So I'm not collapsing my left
ear to my left shoulder here.

00:12:45.090 --> 00:12:47.830
I'm getting in the habit
of keeping nice integrity

00:12:47.830 --> 00:12:50.300
in the neck, remembering
it's an extension of the spine.

00:12:50.300 --> 00:12:51.877
Take one more breath.

00:12:53.400 --> 00:12:55.960
And slowly back to center we go.

00:12:55.960 --> 00:12:57.940
Right hand to the earth.

00:12:57.940 --> 00:13:00.564
Other side, the left hand 
to the low back.

00:13:02.630 --> 00:13:06.080
So we're inviting a gentle
twist in the mid back here

00:13:06.080 --> 00:13:09.770
as we open up the
chest and breathe.

00:13:09.770 --> 00:13:12.550
We're not collapsing into
the right hand, right shoulder.

00:13:12.550 --> 00:13:15.040
I'm pressing away
from the yoga mat.

00:13:15.040 --> 00:13:16.095
Deep inhale.

00:13:17.610 --> 00:13:19.530
And long exhale.

00:13:22.210 --> 00:13:25.754
Lots of awareness in the
neck for this final inhale.

00:13:27.610 --> 00:13:29.243
And exhale.

00:13:31.830 --> 00:13:33.820
Good. Release back to center.

00:13:33.820 --> 00:13:35.930
Walk the knees back in
underneath the hips.

00:13:35.930 --> 00:13:37.480
Walk the hands
forward just a bit.

00:13:37.480 --> 00:13:39.500
Again, fingertips are spread,

00:13:39.500 --> 00:13:42.130
upper arm bones
rotate out, left to right.

00:13:42.130 --> 00:13:43.220
We'll curl the toes under

00:13:43.220 --> 00:13:47.895
and peel the tailbone up and
back for Downward Facing Dog.

00:13:50.780 --> 00:13:53.343
Take a couple
breaths here. Feel it out.

00:14:03.698 --> 00:14:05.230
I'm gonna move my
blanket to the side,

00:14:05.230 --> 00:14:06.690
but feel free to
keep yours there

00:14:06.690 --> 00:14:09.433
if you think you
might like to use it.

00:14:10.730 --> 00:14:12.040
And nice and easy.

00:14:12.040 --> 00:14:13.950
We're gonna bend
both knees generously.

00:14:13.950 --> 00:14:16.530
Carve a line 
with the nose, look forward.

00:14:16.530 --> 00:14:18.930
Then step one foot
and then the other

00:14:18.930 --> 00:14:20.410
as many times as you need to

00:14:20.410 --> 00:14:22.000
up to the front of the mat.

00:14:22.000 --> 00:14:25.040
So we're gonna start
with a nice wide stance here.

00:14:25.040 --> 00:14:27.380
Feet hip width apart
or even a little wider

00:14:27.380 --> 00:14:29.660
if you could use a
little more space.

00:14:29.660 --> 00:14:31.133
Toes are pointing forward.

00:14:32.460 --> 00:14:35.550
Then once you feel grounded
in all four corners of the feet,

00:14:35.550 --> 00:14:36.820
begin to bend your knees

00:14:36.820 --> 00:14:39.900
and allow the front
body to relax a little more.

00:14:39.900 --> 00:14:43.240
This will look and feel a
little different for everyone.

00:14:43.240 --> 00:14:45.450
Gone are the days of like,

00:14:45.450 --> 00:14:47.650
teachers used to say
peanut butter and jelly,

00:14:47.650 --> 00:14:50.170
like, try to bring
your front body

00:14:50.170 --> 00:14:51.800
to your lower body.

00:14:51.800 --> 00:14:53.200
You can just let it hang

00:14:53.200 --> 00:14:56.370
with a nice strong
foundation grounding you.

00:14:56.370 --> 00:14:58.630
A nice bend in the knees.

00:14:58.630 --> 00:15:00.497
See if you can
begin to really relax

00:15:00.497 --> 00:15:03.070
the weight of the shoulders,
the arms, the wrists,

00:15:03.070 --> 00:15:07.132
the hands, and the neck 
and the head nice and heavy.

00:15:08.610 --> 00:15:10.600
Now with strong,
conscious footing,

00:15:10.600 --> 00:15:12.370
start to find a little sway.

00:15:12.370 --> 00:15:15.510
We wanna start to stir
things up, move things around,

00:15:15.510 --> 00:15:19.480
so that we can experience

00:15:19.480 --> 00:15:24.498
a shift of any size
to help us start fresh.

00:15:26.230 --> 00:15:28.152
Move it around.

00:15:31.530 --> 00:15:33.298
Take a deep breath in.

00:15:34.340 --> 00:15:36.940
And a long breath out.

00:15:36.940 --> 00:15:39.260
And then we'll
come back to center

00:15:39.260 --> 00:15:41.190
and bend the
knees a little more.

00:15:41.190 --> 00:15:42.290
Legs are engaged.

00:15:42.290 --> 00:15:44.600
We start to actively draw energy

00:15:44.600 --> 00:15:46.990
up from the arches of the feet.

00:15:46.990 --> 00:15:49.710
Imagine you're trying to
tear your yoga mat in half,

00:15:49.710 --> 00:15:53.000
right down the middle.
That's how engaged the legs are,

00:15:53.000 --> 00:15:57.252
turned on as you slowly begin
to roll it up, nice and slow.

00:16:04.060 --> 00:16:07.640
Stand up nice and tall,
head over heart,

00:16:07.640 --> 00:16:11.120
heart over pelvis,
here in Mountain Pose.

00:16:11.120 --> 00:16:12.670
Reach the fingertips behind.

00:16:12.670 --> 00:16:14.910
You're gonna interlace them here

00:16:14.910 --> 00:16:16.620
behind the small of the back.

00:16:16.620 --> 00:16:18.270
And then draw the knuckles down

00:16:18.270 --> 00:16:20.620
as you lift the chest up here.

00:16:20.620 --> 00:16:21.890
Soft bend in the knees.

00:16:21.890 --> 00:16:24.530
You're gonna just
rotate to one side

00:16:24.530 --> 00:16:27.473
and then the other
very gently, soft knees.

00:16:31.610 --> 00:16:33.510
And then back to center.

00:16:33.510 --> 00:16:36.500
Take a deep breath in.
Lift the chest. Lift the heart.

00:16:36.500 --> 00:16:39.370
Send your gaze up
just a little bit.

00:16:39.370 --> 00:16:41.210
Now lengthen tailbone down.

00:16:41.210 --> 00:16:42.650
You're gonna
feel this connection,

00:16:42.650 --> 00:16:44.940
drawing the energy that
we talked about earlier

00:16:44.940 --> 00:16:47.050
up in the arches, strong legs,

00:16:47.050 --> 00:16:50.393
as if you're tearing your
yoga mat right down the middle.

00:16:52.050 --> 00:16:54.349
Good, then release the arms.

00:16:54.349 --> 00:16:56.237
Inhale, reach for the sky.

00:16:57.360 --> 00:16:58.420
And exhale.

00:16:58.420 --> 00:16:59.490
Wiggle the fingertips

00:16:59.490 --> 00:17:01.740
and rain it all the
way down to Forward Fold.

00:17:02.670 --> 00:17:04.310
Hi, Benji. (chuckles)

00:17:04.310 --> 00:17:05.970
Inhale, halfway lift.

00:17:05.970 --> 00:17:08.710
Find length in the
spine. Soft knees.

00:17:08.710 --> 00:17:12.800
And exhale, slow and
steady here to fold.

00:17:12.800 --> 00:17:14.120
Good, root to rise.

00:17:14.120 --> 00:17:16.340
Inhale, reach to the sky. 
Strong legs.

00:17:16.340 --> 00:17:17.420
Spread the fingertips.

00:17:17.420 --> 00:17:19.250
Reach, reach, reach,
reach, reach.

00:17:19.250 --> 00:17:21.490
And this time
bring the palms together

00:17:21.490 --> 00:17:24.990
as you slide the
thumbs to the heart space.

00:17:24.990 --> 00:17:27.670
Legs are really strong here.

00:17:27.670 --> 00:17:30.530
We're working to
find that sensation

00:17:30.530 --> 00:17:33.660
of grounding in
the feet and the legs,

00:17:33.660 --> 00:17:35.763
working our way
up to the center.

00:17:36.770 --> 00:17:37.840
Here we go again.

00:17:37.840 --> 00:17:39.580
Fingertips are gonna 
go down to come up.

00:17:39.580 --> 00:17:41.020
Inhale, reach for the sky.

00:17:41.020 --> 00:17:43.530
Big breath. 
Big, big stretch here.

00:17:43.530 --> 00:17:45.450
And then on your exhale,
bend the knees,

00:17:45.450 --> 00:17:46.510
wiggle the fingertips,

00:17:46.510 --> 00:17:49.700
send it all the way down,
Forward Fold.

00:17:49.700 --> 00:17:51.840
Now keep your knees
bent in this Forward Fold.

00:17:51.840 --> 00:17:53.450
You're gonna walk the fingertips

00:17:53.450 --> 00:17:56.740
over towards the
left side of your mat.

00:17:56.740 --> 00:18:00.240
You're gonna feel
stretch in the right side waist,

00:18:00.240 --> 00:18:02.290
the low back here.

00:18:02.290 --> 00:18:04.260
Again, bend your knees.

00:18:06.060 --> 00:18:07.100
And notice if the toes

00:18:07.100 --> 00:18:09.300
have kind of come
out of alignment here.

00:18:09.300 --> 00:18:10.840
See if you can try,

00:18:10.840 --> 00:18:13.610
or at least have the awareness
of what's happening in the feet,

00:18:13.610 --> 00:18:16.250
to keep the toes
pointing forward.

00:18:16.250 --> 00:18:18.610
And you don't have to come
close to touching the ground.

00:18:18.610 --> 00:18:22.883
We can work here with
active fingertips, arms hanging.

00:18:24.630 --> 00:18:27.510
Good, and then 
take it through center

00:18:27.510 --> 00:18:29.969
and over towards the
right side of the mat.

00:18:31.290 --> 00:18:33.570
Fingertips just
reaching towards the earth.

00:18:33.570 --> 00:18:35.640
One day we'll get there, maybe.

00:18:35.640 --> 00:18:38.313
Maybe seven years
from now. Maybe never.

00:18:43.370 --> 00:18:46.320
And if the fingertips
are not on the ground,

00:18:46.320 --> 00:18:48.690
you get to work
on really finding

00:18:48.690 --> 00:18:51.453
this lift up through the
belly button, the navel.

00:18:52.460 --> 00:18:54.870
We call this Uddiyana Bandha.

00:18:54.870 --> 00:18:56.572
Center lock.

00:18:58.010 --> 00:19:00.940
Cool, and then everyone
come back to center.

00:19:00.940 --> 00:19:02.700
Inhale, halfway lift.

00:19:02.700 --> 00:19:04.990
Find length in the spine.

00:19:04.990 --> 00:19:06.170
And exhale to fold.

00:19:06.170 --> 00:19:07.700
Again, root to rise.

00:19:07.700 --> 00:19:09.730
So ground through the feet,
spread the fingertips.

00:19:09.730 --> 00:19:11.570
Inhale, reach for the sky.

00:19:11.570 --> 00:19:13.530
Big breath. Big stretch.

00:19:13.530 --> 00:19:15.730
And exhale, hands
to heart once again.

00:19:15.730 --> 00:19:17.940
Think about
aligning now your head

00:19:17.940 --> 00:19:21.480
and your heart and
your pelvis in one line.

00:19:22.700 --> 00:19:25.380
If a big, big, big gust of wind

00:19:25.380 --> 00:19:27.440
were to come through magically,

00:19:27.440 --> 00:19:29.270
would you get blown away here?

00:19:29.270 --> 00:19:31.200
Or can you ground and engage,

00:19:31.200 --> 00:19:34.220
activate in such a
way that you feel solid?

00:19:34.220 --> 00:19:37.172
Or just more solid
than you were a minute ago.

00:19:39.640 --> 00:19:41.380
So just by bringing awareness,

00:19:41.380 --> 00:19:43.530
we've already become more solid,

00:19:43.530 --> 00:19:45.980
and then we can kind of
build on that from there, right?

00:19:45.980 --> 00:19:49.240
Instead of continuing 
on a hamster wheel.

00:19:49.240 --> 00:19:51.090
Which happens, right?

00:19:51.090 --> 00:19:54.110
Okay. From here, we're gonna
keep the palms together

00:19:54.110 --> 00:19:54.943
at the heart space.

00:19:54.943 --> 00:19:56.270
If you wanna
interlace the fingertips

00:19:56.270 --> 00:19:58.523
for slightly more stability,
you can.

00:19:59.810 --> 00:20:03.580
I like to think of two
different versions of prayer.

00:20:03.580 --> 00:20:05.420
You're gonna shift your
weight to your left foot.

00:20:05.420 --> 00:20:09.410
And we're gonna just slow
and steady lift the right knee.

00:20:09.410 --> 00:20:10.280
Excuse me.

00:20:10.280 --> 00:20:12.173
Yes, right knee. But right heel.

00:20:13.050 --> 00:20:14.850
And with the right
big toe on the ground,

00:20:14.850 --> 00:20:16.970
we're gonna rotate 
the ankle one way

00:20:18.090 --> 00:20:19.160
and then the other.

00:20:19.160 --> 00:20:21.250
Now, option to lift that foot

00:20:21.250 --> 00:20:24.160
in the air and rotate
one way and then the other.

00:20:24.160 --> 00:20:26.420
So you just have two
different options here.

00:20:26.420 --> 00:20:28.773
One has a little more stability.

00:20:30.050 --> 00:20:31.905
And they're both great.

00:20:36.850 --> 00:20:37.970
And then release that.

00:20:37.970 --> 00:20:40.703
Shift over to
the right foot now,

00:20:40.703 --> 00:20:43.620
lift the left heel,
and same thing.

00:20:43.620 --> 00:20:46.482
Nice, slow,
steady circles one way

00:20:48.330 --> 00:20:49.400
and then the other.

00:20:49.400 --> 00:20:52.110
And you can lift the toes,

00:20:52.110 --> 00:20:54.290
or you can keep
them on the ground.

00:20:58.700 --> 00:21:00.223
Great. Both feet 
come to the ground.

00:21:00.223 --> 00:21:01.850
Hands come to the waistline.

00:21:01.850 --> 00:21:05.120
You're gonna slide the
right toes back like so.

00:21:05.120 --> 00:21:07.630
Then we're gonna come on
to the tops of the toes,

00:21:07.630 --> 00:21:09.680
the top of the foot really.

00:21:09.680 --> 00:21:12.380
You can think about
lengthening your tailbone down,

00:21:12.380 --> 00:21:14.340
lifting your navel.

00:21:14.340 --> 00:21:16.770
Or let's think about hip points,
the better image.

00:21:16.770 --> 00:21:18.530
Lifting the hip points,

00:21:18.530 --> 00:21:21.590
imagine they had two lights here,
up towards your face.

00:21:21.590 --> 00:21:23.630
So I'm tucking the pelvis,
essentially,

00:21:23.630 --> 00:21:25.500
to get the most
out of this stretch.

00:21:25.500 --> 00:21:26.865
Give it a try.

00:21:27.740 --> 00:21:31.240
If you've not stretched
the top of your ankle or foot

00:21:31.240 --> 00:21:33.851
ever or in a while, this could 
be intense so breathe.

00:21:34.920 --> 00:21:37.010
Press into all four
corners of your left foot

00:21:37.010 --> 00:21:38.640
for amazing stability.

00:21:38.640 --> 00:21:40.020
It's there. You got it.

00:21:40.020 --> 00:21:41.460
Let's test it out actually

00:21:41.460 --> 00:21:45.010
by now slowly dragging the
right toes all the way through.

00:21:45.010 --> 00:21:46.670
We're gonna lift
the right foot up.

00:21:46.670 --> 00:21:50.680
Flex, flex, flex the foot.

00:21:50.680 --> 00:21:52.810
And then back down. 
Mountain Pose.

00:21:52.810 --> 00:21:53.730
Awesome.

00:21:53.730 --> 00:21:56.860
Right foot on the earth. 
Find that stability.

00:21:56.860 --> 00:22:00.890
And left toes go back.

00:22:00.890 --> 00:22:04.450
Then onto the tops of the toes.

00:22:04.450 --> 00:22:06.333
Tuck the pelvis.

00:22:07.890 --> 00:22:11.510
Nice, engaged, lower body.

00:22:11.510 --> 00:22:13.290
Center's turned on here.

00:22:13.290 --> 00:22:15.077
In fact, you can take some
fingers maybe to the belly

00:22:15.077 --> 00:22:18.210
and just see, is it
kind of all hanging here,

00:22:18.210 --> 00:22:21.800
or can I find that containment,
that connection.

00:22:21.800 --> 00:22:23.400
In strength training,
it's called a brace.

00:22:23.400 --> 00:22:24.898
Fire that brace.

00:22:27.030 --> 00:22:29.040
And then let's check
out the center work here.

00:22:29.040 --> 00:22:31.720
Oops. Had to reestablish
connection with all four corners

00:22:31.720 --> 00:22:35.360
of my right foot to just
test out a One-Legged Tadasana.

00:22:35.360 --> 00:22:38.249
So I'm not doing this 
to challenge you or to, like,

00:22:40.118 --> 00:22:42.240
see if you can get it, right?

00:22:42.240 --> 00:22:44.640
It's about the process,
so letting things shift

00:22:44.640 --> 00:22:48.317
and taking little steps to

00:22:49.164 --> 00:22:50.640
move forward.

00:22:51.830 --> 00:22:53.496
Alright. Put that down 
and let's flow.

00:22:53.496 --> 00:22:55.950
Inhale, reach the
fingertips up towards the sky.

00:22:55.950 --> 00:22:57.330
Nice and slow.

00:22:57.330 --> 00:23:00.160
Exhale, wiggle the fingertips.

00:23:00.160 --> 00:23:03.540
And slowly bring it down,
Forward Fold.

00:23:03.540 --> 00:23:05.070
Inhale, lift up halfway.

00:23:05.070 --> 00:23:08.440
Long neck here.
Shoulder blades draw together.

00:23:08.440 --> 00:23:10.496
And then exhale, let it go.

00:23:11.850 --> 00:23:13.940
Bend the knees. Plant the palms.

00:23:13.940 --> 00:23:17.283
You're gonna step the
feet back to a Plank Pose.

00:23:18.280 --> 00:23:21.370
Find that containment here
as you reach the heels back.

00:23:21.370 --> 00:23:22.700
Inhale to look forward.

00:23:22.700 --> 00:23:25.440
Exhale to lower the
knees to the ground.

00:23:25.440 --> 00:23:28.150
Inhale to look forward again.

00:23:28.150 --> 00:23:31.400
And then exhale to lower
all the way to the belly.

00:23:31.400 --> 00:23:33.133
Inhale for Cobra.

00:23:34.330 --> 00:23:37.390
Follow your breath,
exhale to release.

00:23:37.390 --> 00:23:39.860
Inhale, curl the toes under.

00:23:39.860 --> 00:23:43.580
Exhale to all fours
or top of a pushup.

00:23:43.580 --> 00:23:46.590
Inhale in again here, 
full breath.

00:23:46.590 --> 00:23:49.180
And exhale, Downward Facing Dog.

00:23:49.180 --> 00:23:50.900
Right away from
your Downward Dog,

00:23:50.900 --> 00:23:52.180
anchor through the left heel

00:23:52.180 --> 00:23:55.490
and inhale, lift the right
leg up high, Three-Legged Dog.

00:23:55.490 --> 00:23:57.600
Try to press into
both palms evenly.

00:23:57.600 --> 00:23:59.683
Dial your right
toes towards the ground.

00:24:00.890 --> 00:24:01.723
Here we go.

00:24:01.723 --> 00:24:03.620
Inhale in again.

00:24:03.620 --> 00:24:05.730
Exhale, slowly shift forward,

00:24:05.730 --> 00:24:07.970
step the right
foot all the way up.

00:24:07.970 --> 00:24:09.853
Lower the left
knee to the ground.

00:24:10.700 --> 00:24:12.990
Press into the top
of your left foot.

00:24:12.990 --> 00:24:16.120
Inhale with
fingertips spread wide.

00:24:16.120 --> 00:24:19.210
Sweep the fingertips 
forward, up and back.

00:24:19.210 --> 00:24:22.780
Lifting the arms, the hands
all the way up to the sky.

00:24:22.780 --> 00:24:26.350
Imagine you're holding a
big beach ball up and overhead.

00:24:26.350 --> 00:24:29.240
Now lift up from the
pelvic floor to support the hips.

00:24:29.240 --> 00:24:30.610
Take a deep breath in.

00:24:31.443 --> 00:24:33.410
And on a breath out,
slow and steady,

00:24:33.410 --> 00:24:35.700
bring the hands
back down to the ground.

00:24:35.700 --> 00:24:38.570
Curl the right toes under.
Excuse me, left toes under.

00:24:38.570 --> 00:24:40.490
Lift the left knee.

00:24:40.490 --> 00:24:42.970
And then when you're ready,
step the right toes back.

00:24:42.970 --> 00:24:47.320
Top of a pushup, Plank, or lower
the knees for a Half Plank.

00:24:47.320 --> 00:24:50.360
Take a deep breath in.
Everyone look forward.

00:24:50.360 --> 00:24:54.320
On an exhale, slow and with 
control, lower to the earth.

00:24:54.320 --> 00:24:56.995
Inhale for Cobra.
Follow your breath.

00:24:58.228 --> 00:25:00.306
And exhale to release.

00:25:01.290 --> 00:25:02.575
Inhale in again here.

00:25:02.575 --> 00:25:06.132
Feel that breath in your belly.

00:25:06.132 --> 00:25:08.250
Curl the toes
under as you exhale

00:25:08.250 --> 00:25:11.363
to all fours or
top of a pushup, Plank.

00:25:12.280 --> 00:25:13.360
Good, inhale in again.

00:25:13.360 --> 00:25:15.660
Reach the heels
back if you're in Plank.

00:25:15.660 --> 00:25:20.000
And exhale, hips up high
and back, Downward Facing Dog.

00:25:20.000 --> 00:25:21.080
Anchor the right heel.

00:25:21.080 --> 00:25:22.740
Inhale, lift the
left leg up high.

00:25:22.740 --> 00:25:24.490
Press into both palms evenly.

00:25:24.490 --> 00:25:26.590
Dial your left toes down.

00:25:26.590 --> 00:25:28.169
Hips nice and even.

00:25:29.190 --> 00:25:30.627
Good, inhale in again.

00:25:31.840 --> 00:25:34.670
Exhale, shift forward,
nice and slow, with control.

00:25:34.670 --> 00:25:37.090
Step that left
foot all the way up.

00:25:37.090 --> 00:25:38.560
Lower the right
knee to the ground.

00:25:38.560 --> 00:25:42.530
Press into the top of
the right foot firmly.

00:25:42.530 --> 00:25:44.310
Front knee over front ankle.

00:25:44.310 --> 00:25:46.030
Let's find this scoop here.

00:25:46.030 --> 00:25:47.420
Spreading the fingertips.

00:25:47.420 --> 00:25:50.110
Inhale, reach the fingertips 
forward, up and back.

00:25:50.110 --> 00:25:51.560
Squeeze the inner
thighs to the midline,

00:25:51.560 --> 00:25:53.440
lift up from the pelvic floor.

00:25:53.440 --> 00:25:55.588
Big beach ball up and overhead.

00:25:57.400 --> 00:26:01.660
Good, inhale.
Lift the chin. Lift the chest.

00:26:01.660 --> 00:26:03.730
And exhale,
wiggle the fingertips,

00:26:03.730 --> 00:26:05.700
bring it down to the earth.

00:26:05.700 --> 00:26:08.790
Curl the right toes under, 
lift the right knee.

00:26:08.790 --> 00:26:12.090
Find your center then step that
left foot back for Plank Pose.

00:26:12.090 --> 00:26:14.140
Inhale to look forward, 
shift forward.

00:26:14.140 --> 00:26:17.040
Exhale to lower all
the way to the belly.

00:26:17.040 --> 00:26:19.300
Inhale for Cobra.

00:26:19.300 --> 00:26:21.300
Exhale, soften and release.

00:26:21.300 --> 00:26:23.850
Take a big breath in here. 
Crocodile breath.

00:26:23.850 --> 00:26:26.996
Feel your belly press against
the earth as you breathe in.

00:26:28.580 --> 00:26:31.150
Exhale, curl the toes under.

00:26:31.150 --> 00:26:36.550
Pressing up, half pushup 
or top of the pushup.

00:26:36.550 --> 00:26:38.455
Take a deep breath in again.

00:26:39.250 --> 00:26:41.827
And exhale to
Downward Facing Dog.

00:26:43.830 --> 00:26:46.100
Inhale in deeply here.

00:26:47.231 --> 00:26:49.111
And exhale completely.

00:26:50.300 --> 00:26:52.632
One more time. Deep breath in.

00:26:53.610 --> 00:26:55.740
Clawing through the
fingertips. You got this.

00:26:55.740 --> 00:26:57.688
Slow exhale.

00:26:59.770 --> 00:27:01.520
Inhale, lift the
right leg up high.

00:27:02.420 --> 00:27:04.120
Exhale, step it all the way up.

00:27:04.120 --> 00:27:05.720
We're gonna pivot
on the back foot,

00:27:05.720 --> 00:27:08.160
and we're gonna lead with
the left fingertips here,

00:27:08.160 --> 00:27:09.630
front knee's bent.

00:27:09.630 --> 00:27:11.390
We're gonna slowly
reach the left fingertips

00:27:11.390 --> 00:27:15.330
all the way up and over,
opening into a Warrior II.

00:27:15.330 --> 00:27:17.133
Back toes are turned in.

00:27:18.500 --> 00:27:20.414
Front knee over front ankle.

00:27:21.290 --> 00:27:22.870
Spine nice and long.

00:27:22.870 --> 00:27:25.710
So just see, can you
feel with that inner mirror

00:27:25.710 --> 00:27:27.180
if you're shifting forward?

00:27:27.180 --> 00:27:30.430
Can you pull back
to align head, heart,

00:27:30.430 --> 00:27:32.543
center, the pelvis here?

00:27:33.610 --> 00:27:35.230
Opening up through the chest.

00:27:35.230 --> 00:27:36.869
Take a deep breath in.

00:27:37.760 --> 00:27:39.969
Exhale to relax the shoulders.

00:27:39.969 --> 00:27:42.130
Now keep the front
knee bent as you inhale,

00:27:42.130 --> 00:27:45.143
send the right
fingertips up towards the sky.

00:27:46.420 --> 00:27:49.130
And then from here,
slow and steady,

00:27:49.130 --> 00:27:51.540
you might pull the right
thumb back a little more,

00:27:51.540 --> 00:27:53.410
Peaceful Warrior.

00:27:53.410 --> 00:27:55.370
Inhale in here.

00:27:55.370 --> 00:27:56.826
Exhale. Listen carefully.

00:27:56.826 --> 00:27:59.340
Hug those low ribs
in for nice support.

00:27:59.340 --> 00:28:01.150
We're gonna come back forward,

00:28:01.150 --> 00:28:04.945
right elbow to the
top of the right thigh.

00:28:06.170 --> 00:28:08.780
Great, left hand comes 
to the small of the back.

00:28:08.780 --> 00:28:10.960
and we open up the chest here.

00:28:10.960 --> 00:28:13.890
You can stay here,
Extended Side Angle.

00:28:13.890 --> 00:28:14.723
Or if you'd like,

00:28:14.723 --> 00:28:17.480
you can reach the
fingertips to the ground.

00:28:17.480 --> 00:28:20.510
Maybe take the left
arm up and overhead

00:28:20.510 --> 00:28:22.240
or all the way
towards the front of the mat.

00:28:22.240 --> 00:28:25.733
So choose a variation
that works great for you here.

00:28:27.190 --> 00:28:30.307
Opening the heart,
the chest to the sky.

00:28:33.200 --> 00:28:35.160
Good, then inhale 
wherever you are.

00:28:35.160 --> 00:28:37.200
Full breath. Nice, wide breath.

00:28:37.200 --> 00:28:40.840
Exhale to bring it all the
way back down to your lunge.

00:28:40.840 --> 00:28:43.000
Frame the right foot
with your fingertips.

00:28:43.000 --> 00:28:45.950
Inhale to look forward.
Back knee's lifted.

00:28:45.950 --> 00:28:48.400
Exhale to plant the palms.

00:28:48.400 --> 00:28:50.550
And take a vinyasa,
belly to Cobra

00:28:50.550 --> 00:28:52.620
or Chaturanga to
Upward Facing Dog.

00:28:52.620 --> 00:28:54.227
Move with your breath.

00:28:55.240 --> 00:28:58.300
And let's meet in
Downward Facing Dog.

00:29:03.360 --> 00:29:04.193
When you get there,

00:29:04.193 --> 00:29:06.320
let's take a nice
deep breath in together.

00:29:06.320 --> 00:29:07.504
Inhale.

00:29:10.040 --> 00:29:11.820
And exhale.

00:29:14.590 --> 00:29:15.540
And one more time,

00:29:15.540 --> 00:29:17.340
just in case you're
just now coming into it.

00:29:17.340 --> 00:29:18.952
Inhale.

00:29:21.490 --> 00:29:23.558
And exhale. I got you.

00:29:26.650 --> 00:29:27.530
Anchor the right heel.

00:29:27.530 --> 00:29:29.263
Inhale, lift the
left leg up high.

00:29:30.140 --> 00:29:33.040
Exhale, shift it
forward. Step it up.

00:29:33.040 --> 00:29:35.280
Pivot on the back foot.
Front knee over front ankle.

00:29:35.280 --> 00:29:36.936
Right toes are turned in.

00:29:37.780 --> 00:29:38.613
And here we go.

00:29:38.613 --> 00:29:39.660
Leading with the
right fingertips.

00:29:39.660 --> 00:29:41.790
Strong legs. Strong
connection to center.

00:29:41.790 --> 00:29:44.290
Right fingertips
reach forward, up,

00:29:44.290 --> 00:29:47.977
and then way
back for Warrior II.

00:29:50.110 --> 00:29:51.210
So drop your center.

00:29:51.210 --> 00:29:53.490
We're building
strength in the glutes.

00:29:53.490 --> 00:29:55.451
Engage your right inner thigh.

00:29:56.690 --> 00:29:58.610
Press in all four
corners of the feet.

00:29:58.610 --> 00:30:00.730
So don't forget
about the outer edges

00:30:00.730 --> 00:30:03.435
in these Warrior postures.

00:30:07.250 --> 00:30:08.850
Spine is nice and tall.

00:30:08.850 --> 00:30:12.573
Send your focus out past
your left fingertips here.

00:30:15.670 --> 00:30:16.938
Breathe deep.

00:30:17.840 --> 00:30:20.650
And on your next inhale,
nice and slow,

00:30:20.650 --> 00:30:21.920
keep the legs where they are,

00:30:21.920 --> 00:30:24.700
left fingertips are gonna 
reach up towards the sky.

00:30:24.700 --> 00:30:26.750
And then maybe all the way back,

00:30:26.750 --> 00:30:28.713
pulling back
with the left thumb.

00:30:29.900 --> 00:30:33.450
Keep pressing into the
outer edge of your right foot,

00:30:33.450 --> 00:30:34.793
outer right heel.

00:30:35.880 --> 00:30:37.590
Good, and then 
hug the low ribs in.

00:30:37.590 --> 00:30:39.690
From a nice, strong center,

00:30:39.690 --> 00:30:41.303
we're gonna bring it forward.

00:30:42.520 --> 00:30:45.410
Left elbow on top
of the left thigh.

00:30:45.410 --> 00:30:47.510
Right hand comes to
the small of the back,

00:30:47.510 --> 00:30:49.566
and we open up the chest.

00:30:51.410 --> 00:30:53.500
Stay here or maybe 
we play with bringing

00:30:53.500 --> 00:30:55.690
the left fingertips 
down to the earth,

00:30:55.690 --> 00:30:57.510
right fingertips
up towards the sky

00:30:57.510 --> 00:31:00.035
or maybe even all
the way up and overhead.

00:31:07.890 --> 00:31:09.360
Take one more breath here.

00:31:09.360 --> 00:31:11.460
Think at nice,
lateral wide breath.

00:31:11.460 --> 00:31:14.170
Again, really great
for bringing your rotation

00:31:14.170 --> 00:31:16.130
safely into that mid back.

00:31:16.130 --> 00:31:17.050
So awesome.

00:31:17.050 --> 00:31:19.070
On an exhale, slow and steady,

00:31:19.070 --> 00:31:21.430
guide it back
down to your lunge.

00:31:21.430 --> 00:31:23.140
Keep the back knee
lifted if you can.

00:31:23.140 --> 00:31:24.834
Inhale to look forward.

00:31:25.870 --> 00:31:27.970
And exhale to plant the palms

00:31:27.970 --> 00:31:31.220
and move through a
little dance here.

00:31:31.220 --> 00:31:35.313
Belly to Cobra,
Chaturanga to Upward Facing Dog.

00:31:36.200 --> 00:31:38.530
Maybe you sneak
in a couple pushups,

00:31:38.530 --> 00:31:40.653
'cause wow, things
are moving around.

00:31:42.100 --> 00:31:43.970
We'll meet in
Downward Facing Dog.

00:31:43.970 --> 00:31:46.110
If you're feeling
challenged right now,

00:31:46.110 --> 00:31:47.820
it's all good.

00:31:47.820 --> 00:31:50.120
Way to show up and keep working.

00:31:50.120 --> 00:31:54.293
We're gonna do one
more dance on each side.

00:31:55.780 --> 00:31:56.613
Here we go.

00:31:56.613 --> 00:31:59.130
Inhale, lift the
right leg up high.

00:31:59.130 --> 00:32:02.780
Exhale, step it all the way up. 
Pivot on the back foot.

00:32:02.780 --> 00:32:04.610
Here we go. Warrior II again.

00:32:04.610 --> 00:32:05.873
Leading with the
left fingertips.

00:32:05.873 --> 00:32:08.320
Take it all the way up and back.

00:32:08.320 --> 00:32:11.833
Front knee has a
nice, generous bend.

00:32:13.230 --> 00:32:15.850
Good, inhale, Peaceful Warrior.

00:32:15.850 --> 00:32:16.800
Same as before.

00:32:16.800 --> 00:32:18.923
Exhale, Extended Side Angle.

00:32:21.550 --> 00:32:25.350
Good. Inhale. 
Open up the chest.

00:32:25.350 --> 00:32:27.750
Exhale, bring it all the way
back down to the lunge.

00:32:27.750 --> 00:32:30.150
This time, 
back knee stays lifted

00:32:30.150 --> 00:32:32.360
or it can lower to
the ground, your choice.

00:32:32.360 --> 00:32:33.650
Inhale, big twists here.

00:32:33.650 --> 00:32:35.513
Right fingertips
up towards the sky.

00:32:37.870 --> 00:32:39.530
Good. Breathe.

00:32:39.530 --> 00:32:41.820
Draw the shoulders
away from the ears.

00:32:41.820 --> 00:32:43.090
Wiggle the right fingertips,

00:32:43.090 --> 00:32:46.080
and then bring it all the
way back down to the lunge.

00:32:46.080 --> 00:32:47.390
Listen carefully here.

00:32:47.390 --> 00:32:50.160
From here, you're gonna 
bend your left knee,

00:32:50.160 --> 00:32:52.543
and we're gonna step
the left foot up halfway.

00:32:54.500 --> 00:32:56.968
Halfway, Pyramid Posture.

00:32:58.830 --> 00:33:01.975
Breathe here.
Allow the head to relax.

00:33:05.180 --> 00:33:06.830
Fingertips can
stay on the ground,

00:33:06.830 --> 00:33:10.903
or we might cup the calf here,
drawing the elbows in.

00:33:14.410 --> 00:33:15.073
Inhale in.

00:33:15.073 --> 00:33:17.830
Exhale, release fingertips 
back to the earth.

00:33:17.830 --> 00:33:20.860
Kick the left foot
back for a nice lunge.

00:33:20.860 --> 00:33:22.240
Inhale to look forward.

00:33:22.240 --> 00:33:24.560
Let your heart energy
just radiate forward.

00:33:24.560 --> 00:33:26.340
Open up. It's all good.

00:33:26.340 --> 00:33:27.570
And here we go.

00:33:27.570 --> 00:33:29.830
Planting the palms,
stepping the right toes back,

00:33:29.830 --> 00:33:32.640
Belly to Cobra,
Chaturanga to Upward Facing Dog

00:33:32.640 --> 00:33:35.060
or maybe you just go
straight to Downward Facing Dog.

00:33:35.060 --> 00:33:37.270
That's where I will meet you.

00:33:37.270 --> 00:33:39.831
Nice and slow and steady.

00:33:42.670 --> 00:33:44.661
Reconnecting with your breath.

00:33:47.220 --> 00:33:50.800
And when you're ready, inhale,
lift the left leg up high.

00:33:50.800 --> 00:33:52.720
Exhale to shift it forward.

00:33:52.720 --> 00:33:54.380
Step it up.

00:33:54.380 --> 00:33:55.430
Pivot on the back foot.

00:33:55.430 --> 00:33:57.570
Leading with the 
right fingertips, Warrior II.

00:33:57.570 --> 00:33:59.373
Big inhale, we rise up.

00:34:00.650 --> 00:34:02.612
Exhale, settle in.

00:34:04.200 --> 00:34:06.430
Inhale, Peaceful Warrior.

00:34:06.430 --> 00:34:08.700
Big breath. Big stretch.

00:34:08.700 --> 00:34:12.613
And exhale, Extended 
Side Angle, your version.

00:34:13.680 --> 00:34:16.450
Inhale to spiral the
chest up towards the sky.

00:34:16.450 --> 00:34:17.960
Strong legs.

00:34:17.960 --> 00:34:21.200
Exhale to dial it
back down to your lunge.

00:34:21.200 --> 00:34:22.240
Pivot on the back foot.

00:34:22.240 --> 00:34:24.120
Feel free to lower the
knee here if you need to.

00:34:24.120 --> 00:34:25.320
Right hand to the earth.

00:34:25.320 --> 00:34:27.150
Inhale, left fingertips 
to the sky.

00:34:27.150 --> 00:34:30.458
Big twist, wring it out.

00:34:32.140 --> 00:34:33.470
Good. Wiggle the
left fingertips.

00:34:33.470 --> 00:34:36.040
Slow and steady, bring it down.

00:34:36.040 --> 00:34:38.030
Here we go.
We're gonna bend both knees.

00:34:38.030 --> 00:34:39.460
We're gonna step
the back foot up.

00:34:39.460 --> 00:34:42.210
Just halfway. Pyramid Posture.

00:34:42.210 --> 00:34:44.680
The feet are not on
the same tightrope line.

00:34:44.680 --> 00:34:48.430
They're on two
parallel lines here, like skis.

00:34:48.430 --> 00:34:50.642
Pull the left hip crease back.

00:34:52.520 --> 00:34:53.920
Breathe deep.

00:34:53.920 --> 00:34:56.640
Maybe hands come
to the calf here.

00:34:56.640 --> 00:34:59.082
Not gripping hard in the toes.

00:35:02.870 --> 00:35:04.310
Inhale in.

00:35:04.310 --> 00:35:06.077
Just notice how you're doin'.

00:35:07.100 --> 00:35:09.050
And exhale to release.

00:35:09.050 --> 00:35:10.370
Kick the right foot back.

00:35:10.370 --> 00:35:13.270
Inhale, open the chest. 
Look forward.

00:35:13.270 --> 00:35:14.310
Exhale, last one.

00:35:14.310 --> 00:35:16.220
Plant the palms, step it back.

00:35:16.220 --> 00:35:19.933
Belly to Cobra or
Chaturanga to Upward Facing Dog.

00:35:20.990 --> 00:35:23.110
Follow your breath.

00:35:23.110 --> 00:35:25.492
Let's meet in
Downward Facing Dog.

00:35:27.290 --> 00:35:28.123
When you get there,

00:35:28.123 --> 00:35:30.300
take the deepest
breath you've taken all day.

00:35:30.300 --> 00:35:31.847
Inhale in.

00:35:33.570 --> 00:35:36.008
And exhale to release.

00:35:39.756 --> 00:35:40.600
And let's start fresh.

00:35:40.600 --> 00:35:42.091
Inhale in deeply.

00:35:44.110 --> 00:35:46.472
And exhale completely.

00:35:46.472 --> 00:35:48.420
Bend both knees generously.

00:35:48.420 --> 00:35:51.050
Carve a line with
your nose to look forward.

00:35:51.050 --> 00:35:53.120
And then slowly step, step,

00:35:53.120 --> 00:35:56.090
as many times as you need to,
up to the front of the mat.

00:35:56.090 --> 00:35:59.120
Feet hip width apart.
Lots of space, or you might play

00:35:59.120 --> 00:36:01.420
with bringing the feet
together now this time.

00:36:02.640 --> 00:36:05.360
Inhale lifts you halfway,
your version.

00:36:05.360 --> 00:36:08.180
Find that nice long neck.

00:36:08.180 --> 00:36:11.780
And exhale to
soften and bring it down.

00:36:11.780 --> 00:36:13.090
Bend the knees generously.

00:36:13.090 --> 00:36:16.990
Send the hips back,
fingertips forward. Chair Pose.

00:36:16.990 --> 00:36:19.400
We're just gonna
create a little fire.

00:36:20.340 --> 00:36:22.750
Burning away that
which no longer serves

00:36:22.750 --> 00:36:27.360
so that we can
start fresh, start anew.

00:36:28.770 --> 00:36:30.423
Sink the hips back.

00:36:31.760 --> 00:36:33.410
Lots of weight in the heels,

00:36:33.410 --> 00:36:36.240
but we're pressing into
all four corners of the feet.

00:36:36.240 --> 00:36:37.340
Spread the fingertips.

00:36:37.340 --> 00:36:39.930
You're holding that
big beach ball here.

00:36:39.930 --> 00:36:42.410
You're here for three.
You get a little lower.

00:36:42.410 --> 00:36:44.540
Two, get a little lower.

00:36:44.540 --> 00:36:48.110
And one, we rise up nice 
and slow and with control,

00:36:48.110 --> 00:36:51.170
sending that big beach ball
all the way up and overhead.

00:36:51.170 --> 00:36:54.163
And then exhale,
hands back to the heart.

00:36:55.851 --> 00:36:57.140
And Mountain Pose.

00:36:57.140 --> 00:37:00.090
Close your eyes and
just observe the breath.

00:37:16.170 --> 00:37:17.596
Alright, lift the chin.

00:37:17.596 --> 00:37:20.360
Send your gaze
out in front of you.

00:37:20.360 --> 00:37:21.790
Without fidgeting or looking,

00:37:21.790 --> 00:37:23.850
just release one hand
down and then the other,

00:37:23.850 --> 00:37:25.970
standing in Mountain Pose.

00:37:25.970 --> 00:37:27.681
Take a deep breath in.

00:37:29.300 --> 00:37:30.650
And exhale out
through the mouth.

00:37:30.650 --> 00:37:31.745
Nice cleansing breath.

00:37:33.517 --> 00:37:36.584
And one more, just like that.
Inhale lots of love in.

00:37:39.520 --> 00:37:41.102
And lots of love out.

00:37:43.570 --> 00:37:46.530
So we have just two more
things to do here in the stance

00:37:46.530 --> 00:37:51.530
before I send you off
into the rest of your day.

00:37:52.300 --> 00:37:53.340
So the first thing is

00:37:53.340 --> 00:37:56.113
we're gonna send the
fingertips out in front.

00:37:57.570 --> 00:38:00.260
And you're gonna cross
the right arm over the left.

00:38:00.260 --> 00:38:02.210
Right arm over the left.

00:38:02.210 --> 00:38:03.590
Then we're gonna
bend at the elbows,

00:38:03.590 --> 00:38:05.720
and we're gonna come
into these Eagle Arms here

00:38:05.720 --> 00:38:07.660
by maybe wrapping the arms,

00:38:07.660 --> 00:38:09.460
but if they don't wrap,
that's okay.

00:38:10.420 --> 00:38:13.460
Whatever variation
you're in, lift the elbows up.

00:38:13.460 --> 00:38:15.760
Find this strong
connection in the low body

00:38:15.760 --> 00:38:18.230
that we've
established the whole practice.

00:38:18.230 --> 00:38:21.333
And we'll lift up
from here. Eagle Arms.

00:38:26.400 --> 00:38:30.480
So like the Eagle, Garuda,

00:38:30.480 --> 00:38:33.430
see if you can find a focus now,

00:38:33.430 --> 00:38:37.500
either out in front or maybe 
down gently past your nose

00:38:37.500 --> 00:38:39.370
as you inhale in.

00:38:39.370 --> 00:38:41.090
Exhale, drop your center.

00:38:41.090 --> 00:38:43.803
The knees will bend
so you can do just that.

00:38:45.070 --> 00:38:46.170
And then nice and easy,

00:38:46.170 --> 00:38:48.610
we're gonna shift the
weight to the right foot.

00:38:48.610 --> 00:38:49.910
Lift the left leg.

00:38:49.910 --> 00:38:53.130
Maybe cross it over the right.

00:38:53.130 --> 00:38:57.010
You can use your toes on the
ground as a little kickstand,

00:38:57.010 --> 00:38:58.930
just like we did
with the ankle rolls.

00:38:58.930 --> 00:39:01.460
You can keep that
big toe on the ground,

00:39:01.460 --> 00:39:05.570
or you might wrap it
around the left calf.

00:39:05.570 --> 00:39:06.870
The right calf, excuse me.

00:39:08.200 --> 00:39:10.147
Now find your focus here.

00:39:10.147 --> 00:39:15.080
And we can just do the
arms with strong standing legs.

00:39:15.080 --> 00:39:18.800
Refocusing our awareness.

00:39:18.800 --> 00:39:20.713
Refocusing our attention.

00:39:21.640 --> 00:39:23.230
Building some heat.

00:39:26.460 --> 00:39:27.940
Inhale in.

00:39:27.940 --> 00:39:32.790
Exhale to slowly release the
legs and then release the arms.

00:39:32.790 --> 00:39:36.391
Allow the arms to come gently
left to right, and just feel.

00:39:38.400 --> 00:39:40.102
Observe your breath.

00:39:44.150 --> 00:39:45.080
Alright, second side.

00:39:45.080 --> 00:39:47.400
Send the fingertips forward.

00:39:47.400 --> 00:39:49.763
Right arm underneath 
the left this time.

00:39:50.880 --> 00:39:53.673
Find the arms first. 
Strong legs.

00:39:54.890 --> 00:39:56.436
Strong standing legs,
find the arms first.

00:39:56.436 --> 00:39:58.810
As you lift the elbows,
draw the shoulder blades down.

00:39:58.810 --> 00:40:00.260
Keep the chest nice and open.

00:40:00.260 --> 00:40:02.060
Skin of the face, soft.

00:40:02.060 --> 00:40:03.673
Don't worry about the wrap.
If you can't give the wrap,

00:40:03.673 --> 00:40:05.943
just work on the
shoulders and the chest.

00:40:07.130 --> 00:40:08.884
Breathing deep here.

00:40:11.450 --> 00:40:15.483
Then find your focus, your Drishti,
something to gaze upon.

00:40:17.770 --> 00:40:18.680
Inhale in deeply.

00:40:18.680 --> 00:40:21.430
Exhale, bend the 
knees generously.

00:40:21.430 --> 00:40:23.510
Center goes down.

00:40:23.510 --> 00:40:26.320
And this time we
lift the right heel,

00:40:26.320 --> 00:40:28.423
maybe cross 
the right leg over.

00:40:29.960 --> 00:40:32.250
Can you use the right
toes as a kickstand here?

00:40:32.250 --> 00:40:35.350
Or maybe it wraps around,
Garudasana.

00:40:35.350 --> 00:40:39.150
Lifting the elbows, dropping
the shoulders, knees bend.

00:40:39.150 --> 00:40:41.003
They really, really bend.

00:40:42.210 --> 00:40:44.787
Center is dropped in space.

00:40:44.787 --> 00:40:47.838
And you find your
focus or your Drishti,

00:40:47.838 --> 00:40:50.619
something new to gaze upon.

00:40:58.310 --> 00:40:59.810
Listen to the
sound of your breath.

00:40:59.810 --> 00:41:02.297
Anchor in that song.

00:41:06.470 --> 00:41:09.350
And then when you're ready,
legs unravel.

00:41:09.350 --> 00:41:10.870
We ground through the feet.

00:41:10.870 --> 00:41:12.440
Arms release.

00:41:12.440 --> 00:41:14.483
And we come to Mountain Pose.

00:41:16.010 --> 00:41:17.452
Notice how you feel.

00:41:23.690 --> 00:41:25.236
Alright. Take a 
couple of breaths here.

00:41:25.236 --> 00:41:28.018
Loop shoulders one
way and then the other.

00:41:30.490 --> 00:41:31.930
So the Eagle Pose,

00:41:31.930 --> 00:41:36.930
allowing us the opportunity
to refocus our attention

00:41:38.660 --> 00:41:42.500
but also to refocus and
realign our energy, right?

00:41:42.500 --> 00:41:47.435
Sometimes we 
can distract ourselves,

00:41:47.435 --> 00:41:48.530
our thoughts, right,

00:41:48.530 --> 00:41:52.010
busy thoughts or toxic thoughts,
with other things.

00:41:52.010 --> 00:41:54.720
But we're not really
actually getting to the root,

00:41:54.720 --> 00:41:58.460
which is whether or not we
have a healthy flow of energy

00:41:58.460 --> 00:42:01.930
in the body to
help us move forward.

00:42:01.930 --> 00:42:04.200
To save ourselves. (chuckles)

00:42:04.200 --> 00:42:05.280
Alright.

00:42:05.280 --> 00:42:08.540
So just to make sure
we're checking with the energy

00:42:08.540 --> 00:42:12.119
and to, maybe if you have

00:42:12.119 --> 00:42:14.430
been in a serious place,

00:42:14.430 --> 00:42:18.030
just to help you kind
of move that a little bit.

00:42:18.030 --> 00:42:20.030
We're gonna end with
one of my favorite moves.

00:42:20.030 --> 00:42:21.750
So you're gonna walk the feet

00:42:21.750 --> 00:42:23.540
a little bit wider
than hip width apart,

00:42:23.540 --> 00:42:24.912
soft bend in the knees.

00:42:24.912 --> 00:42:26.440
And you're gonna start to sway

00:42:26.440 --> 00:42:29.373
with the arms heavy,
a little, left to right.

00:42:30.310 --> 00:42:31.760
So don't stop the video now.

00:42:31.760 --> 00:42:32.880
Why?

00:42:32.880 --> 00:42:34.550
Complete it. You got this.

00:42:34.550 --> 00:42:36.840
You made a choice.
You're here for a reason.

00:42:36.840 --> 00:42:37.950
Hardest part is showing up,

00:42:37.950 --> 00:42:39.400
and we're almost
done with this practice.

00:42:39.400 --> 00:42:40.955
So stick with it.

00:42:42.535 --> 00:42:45.759
You can take a Shavasana after
this video comes to a close

00:42:45.759 --> 00:42:49.530
if that's right for you,
if time allows.

00:42:49.530 --> 00:42:51.210
But we're moving here.

00:42:51.210 --> 00:42:53.370
So it's important to
keep a soft bend in the knees

00:42:53.370 --> 00:42:56.460
and a little
malleability in the feet,

00:42:56.460 --> 00:42:58.880
which we already warmed up.

00:42:58.880 --> 00:43:00.370
I'm gonna start
to pick up the pace.

00:43:00.370 --> 00:43:02.880
And we're gonna
start to add breath.

00:43:02.880 --> 00:43:04.630
No, I'm not in
the room with you.

00:43:04.630 --> 00:43:08.550
So I'm inviting you.
I'm cheerleading you.

00:43:08.550 --> 00:43:10.550
I'm counting on you
to bring the breath.

00:43:11.480 --> 00:43:13.110
Whatever that means to you.

00:43:13.110 --> 00:43:15.865
Pick up the pace, and
align with your breath.

00:43:20.500 --> 00:43:23.070
Maybe it's inhale to one side,
exhale to the other.

00:43:23.070 --> 00:43:27.360
Maybe it's just nice,
full, deep breaths.

00:43:27.360 --> 00:43:30.338
We call this move
Knocking on Heaven's Door.

00:43:32.890 --> 00:43:34.330
Get a little booty slab.

00:43:34.330 --> 00:43:36.110
We're creating a
healthy flow of energy

00:43:36.110 --> 00:43:38.290
that runs up and down the spine,

00:43:38.290 --> 00:43:41.581
letting go of that
which no longer serves.

00:43:43.320 --> 00:43:47.523
Sprinkling a little love,
a little care.

00:43:48.690 --> 00:43:50.570
A lot of trust.

00:43:50.570 --> 00:43:52.750
Trust in the unknown.

00:43:52.750 --> 00:43:54.830
Trust that things will work out.

00:43:54.830 --> 00:43:57.390
Trust that if you get your
energy right or work to,

00:43:57.390 --> 00:44:00.823
then you can contribute 
in a meaningful way.

00:44:02.040 --> 00:44:03.020
Keep this going.

00:44:03.020 --> 00:44:05.890
I'm gonna stop
talking for a good 10 count

00:44:05.890 --> 00:44:08.090
and allow you to
rock and roll here.

00:44:08.090 --> 00:44:09.364
Stick with it.

00:44:17.802 --> 00:44:19.500
And then start to slow it down.

00:44:19.500 --> 00:44:20.513
Nice and easy.

00:44:21.520 --> 00:44:22.363
Nice and easy.

00:44:22.363 --> 00:44:24.890
If you felt silly, trust me,
you're not the only one.

00:44:26.020 --> 00:44:28.330
And slowly, slowly, slowly

00:44:28.330 --> 00:44:30.820
come to a place of
exquisite stillness.

00:44:30.820 --> 00:44:32.171
See if you can.

00:44:32.171 --> 00:44:35.300
And just notice how you feel.

00:44:35.300 --> 00:44:37.160
No need even compare it
to the beginning of class.

00:44:37.160 --> 00:44:40.454
We're here now in
this present moment.

00:44:45.970 --> 00:44:46.803
If it's helpful,

00:44:46.803 --> 00:44:49.223
maybe you tap into a
little inner smile here.

00:44:53.820 --> 00:44:58.370
If it's helpful,
maybe you use each exhale

00:44:58.370 --> 00:45:00.973
as an opportunity to
relax your shoulders.

00:45:01.990 --> 00:45:04.478
Releasing any
tension in the neck.

00:45:07.820 --> 00:45:10.360
Then nice and slow,
like you love yourself,

00:45:10.360 --> 00:45:11.780
almost as a sensual move,

00:45:11.780 --> 00:45:15.770
bring the palms
together at your heart space

00:45:15.770 --> 00:45:17.190
and walk the
feet underneath you.

00:45:17.190 --> 00:45:20.270
It could be hip width apart
or together, really together.

00:45:20.270 --> 00:45:22.122
Just nice and underneath you.

00:45:24.444 --> 00:45:26.100
And you can close your eyes here

00:45:26.100 --> 00:45:28.190
and just set a little
intention for yourself.

00:45:28.190 --> 00:45:30.987
You can finish the
sentence "I choose."

00:45:32.610 --> 00:45:33.443
I choose.

00:45:33.443 --> 00:45:35.493
Moving forward, I choose...

00:45:42.530 --> 00:45:45.863
Moving forward, I choose...

00:45:50.120 --> 00:45:51.320
And take a deep breath in.

00:45:51.320 --> 00:45:52.880
Consider it all already done.

00:45:52.880 --> 00:45:54.883
Imagine it already so.

00:45:56.010 --> 00:45:58.010
And as you exhale, bow your head

00:45:58.010 --> 00:46:00.313
to your heart, to your hands.

00:46:02.260 --> 00:46:04.363
And we'll whisper,

00:46:04.363 --> 00:46:05.770
Namaste.

00:46:05.770 --> 00:46:07.515
Thanks, everyone.

00:46:09.066 --> 00:46:13.196
(upbeat music)