WEBVTT

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- Howdy everyone.
Welcome to Yoga With Adriene.

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I'm Adriene and
this is sweet Benji

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and today we have a yoga
for forgiveness practice.

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There's definitely more than
meets the eye in this session.

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It packs a punch.

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So hop into something comfy

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and you'll end up like this.

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Let's get started. (laughs)

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(upbeat music)

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Alright my sweet friend.

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Thank you so
much for being here.

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We're gonna start
in a comfortable seat.

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So try to get comfortable.

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Take a second or two to
maybe sit up on something.

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Or if you want to do the
first part of this practice

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where we're just gonna
kind of tune in with the breath

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and go inward.

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If you wanna do
that in a position

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that is maybe on
the edge of a couch,

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or on a chair,
you can do that as well.

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Otherwise, come on
down to the ground.

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Sit up nice and tall.

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Don't by shy
about lifting the hips.

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That's a really
great way to begin.

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And then slowly,
things start to open up

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as you show up for
practice more regularly.

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I'm very honored
to be here with you.

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I think Benji is exuding
the same sort of energy.

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I'm getting that message
from him right now as well.

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So

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trust that you made
the right choice to

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spend some time
with yourself here

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in this practice
for forgiveness.

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Right away, I'm going to invite
you to relax your shoulders.

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Soften in the
fingertips and the toes.

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You might have noticed
that they were gripping

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and you didn't even realize.

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And then as you
feel comfortable,

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slowly begin to
allow the eyelids to

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soften and get heavy,

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either bringing your
gaze just gently down

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so you can start
to bring your focus

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and your attention inward,

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or go ahead and close

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those eyes.

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Part the lips.

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Start to come into

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a state of awareness of

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two things to start.

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One,

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your breath.

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You don't have to
do anything fancy.

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You just, just
recognizing like, oh yeah

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I'm really here to breathe.

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I don't actually even
have to do any of the poses.

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I can just breathe
through the whole time

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and it's going to
be extremely valuable.

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And number two, your spine,

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the spinal column.

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And in the
spirit of transparency,

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depending on what brought
you to this practice, right,

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it's gonna be a little 
easier to sit up tall (chuckles)

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or it's going to be
pretty difficult today.

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So just notice where you're at

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and wherever you are,

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same with the breath.

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You don't have
to force anything.

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You don't have to

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come into a super tall spine

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or fix your posture.

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Just bring the awareness

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and that's gonna be a
really nice place to start.

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So we're coming into a
place of stillness here

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which could feel really easy

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like something
you're able to drop into,

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or it could feel
pretty challenging,

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like, oh, maybe this
isn't the right video.

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Maybe you don't
have time for this.

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My nose itches.

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I'm fidgeting.

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And this mindful practice

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is really designed to help
you notice all of those things

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so that we can shift it.

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Now

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shift your awareness to
the quality of air in the room

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or the setting where
you're doing this practice.

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Just notice.

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Is it cool?

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Is it warm?

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Is it stuffy?

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Are you practicing outdoors?

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You don't need the

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perfect serene setting to

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experience the
benefits of this practice.

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Wherever you are is perfect.

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It's really great.

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Then gently draw the 
hands together at the heart

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with the awareness of just
the quality of air around us

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and attention inward

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towards the breath

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and the spinal column.

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Take all those three things

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and we're just gonna
slowly bow the head

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in towards the heart.

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Palms in the prayer position.

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Begin to gently
deepen your breath here

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feeling perhaps

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your inhale, 
that breath travel down

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to fill up the lungs.

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And then it escapes
slowly out through the nose.

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If you'd like to set a
little intention here, you can,

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or just trust that

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the practice has its magic.

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It will reveal itself
to you through the tools

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of breath, pranayama, 
and yoga asana, the postures,

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and through your mindfulness,
your presence.

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Now bring the thumbs right up to

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this place
between your eyebrows.

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In the yoga tradition,

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we will refer to
this as a third eye

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and this is that kind
of point of intuition,

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that inner guide,

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and just press the thumbs a
couple of times here into that

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area, just stimulating,
waking up.

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Saying I am open

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to the inner wisdom.

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Sweet, take a deep breath in.

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Right here with you.

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And a long breath out,
right here with you.

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And slowly we'll release that.

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You can bring the
hands to the knee caps,

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open the eyes.

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Benji's also now
tuned in and ready to move.

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So we're gonna
move in a circle here.

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Inhale to smooth
the chest forward

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and exhale to
round the spine back.

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If you chose to tune in
on a chair or the couch,

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you can still do this.

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In your, in your
comfortable seat.

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We're gonna
move in a circle here,

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starting to massage
the internal organs

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and sync up with the
breath in a more conscious way.

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And then reversing the circle.

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Hey Benji.

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You scored a blanket today.

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Life is good, eh?

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Alright, and then get
nice and centered here.

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Think head over heart,
heart of her pelvis.

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Come back to stillness.

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We're gonna inhale,

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reach the fingertips all
the way up towards the sky.

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And exhale,
float the palms down.

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That's it, inhale,
reach the arms

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all the way up
towards the sky, big breath.

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And exhale, float them down.

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And see if you
can really sync up

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the action of the
breath this time.

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Inhale, spreading the fingertips,
reaching all the way up

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and exhale, palms pressing 
down with some energy,

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nice and slow.

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Beautiful.
Come forward on to all fours,

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Tabletop Position here.

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Wrist underneath the shoulders,

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knees directly
underneath the hips.

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So you have a nice
strong foundation.

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Good, then we're going 
to kick the right foot out,

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option to extend
the left arm forward,

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left thumb pointing up.

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If this is too
much for you here,

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just work with the leg here

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and save the arm
for another day.

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Inhale in, strong core.

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Exhale, bring it
all in, nose to knee,

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press into the top of
the left foot for stability.

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Good, inhale, extend.

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And exhale to round.

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Inhale to extend.

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Exhale to round.

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Again, stimulating,
massaging those internal organs.

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Inhale to extend.

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Exhale to round.

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Then one more time.

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Inhale to extend.

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Spread the fingers,
spread the toes.

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And exhale.

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Good.

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Release then switch.

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Let's go to the other side.

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Inhale, extend the left leg out.

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Option to add the right arm.

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Exhale, bring it all in.

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So you can just
work with the leg here.

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Inhale, extend.

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Exhale, bring it in.

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Inhale, feel
expansion as you breathe in

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and then exhale,

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you really are contracting 
those core muscles.

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Inhale to extend.

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Exhale to reel it in.

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Moving it around.

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Inhale to extend, last one.

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Exhale, draw it in.

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Beautiful.

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Tabletop Position.

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We're gonna
bring the knees wide,

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big toes to touch.

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Send the hips back,

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reach the fingertips forward.

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You're gonna lift the palms up

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but keep the
fingertips on the ground.

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Beautiful, then bow 
the head, chin to chest,

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breathing in here.

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And breathing out.

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Nice.

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Walk the left hand
over towards the right.

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You're gonna walk
the right fingertips,

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left fingertips
gently off the mat.

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Bow the head, breathe in.

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Breathe out.

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And then yep, you guessed it,

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over to the left side.

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Pulling back with the
right hip crease here.

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Breathing in as
you bow the head.

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And breathing out.

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Lovely, walk it back to center.

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Spread the fingertips,

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press into the palms
firmly into the earth here.

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Here we go.

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We'll drag the hands
back to lift the heart up.

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Walk the knees back
underneath the hip points,

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curl the toes under,

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and very slowly
mindfully peel the tailbone up

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towards the sky.

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Shake the head a little yes,

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a little no.

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And take a couple
conscious breaths here.

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So really put some
conscious energy right

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behind how you inhale,

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how you exhale

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and begin to pedal it out here.

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I'm just bending one
knee and then the other.

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I'm maintaining a
connection in my core,

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this containment in the abs

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and also the low ribs.

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So I'm not just spilling
all that energy out here

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but I'm really
supporting my low back.

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Alright, then we'll
slowly begin to step it up

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all the way to
the top of the mat.

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Feet, hip width apart,

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toes pointing forward,

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bend the knees 
a little bit here,

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clasp opposite elbow
with the opposite hand.

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And you're just gonna
shift gently from left to right.

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And as you do this
really feel that connection

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with your feet on the ground.

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I know it seems obvious,
but just close your eyes,

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even if it feels right

00:13:15.420 --> 00:13:18.870
or soften your gaze and
start to spread your awareness.

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Really just really going back
to basics here in a way, like

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how can I maximize my
foot to earth connection here?

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My foundation, so that
when I take one step forward

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or one step back,

00:13:34.290 --> 00:13:36.420
I know what's happening.

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I'm connected to my truth,
to my feeling,

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to my relationship
rather to the feeling.

00:13:45.040 --> 00:13:47.358
Right. Part of forgiveness 
is kind of (laughs)

00:13:47.358 --> 00:13:52.591
making sure you spend time
to investigate you, right,

00:13:52.591 --> 00:13:56.310
and what you need and
what you're all about.

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Alright, relax the arms.

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That's enough of that.

00:13:59.080 --> 00:13:59.900
And here we go.

00:13:59.900 --> 00:14:02.900
Nice and slow with that
connection to the earth though.

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Maintain it strong.

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Roll it up to standing.

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Lift the kneecaps a little

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as you stand up nice and tall.

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Lift your heart.

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Relax the shoulders down.

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Spread the fingertips.

00:14:21.170 --> 00:14:24.350
Here we go, inhale,
reach for the sky.

00:14:24.350 --> 00:14:27.312
Strong legs, exhale,
slow and steady, Forward Fold.

00:14:27.312 --> 00:14:28.925
Let something go.

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Inhale, lift up halfway.

00:14:32.000 --> 00:14:35.090
So the crown of the head
is gonna reach forward.

00:14:35.090 --> 00:14:38.513
And the two hip creases
are gonna pull back.

00:14:38.513 --> 00:14:40.510
Nice flat back.

00:14:40.510 --> 00:14:42.910
Peek at me if you need to.

00:14:42.910 --> 00:14:45.260
Good, then let's exhale,
let everything go.

00:14:45.260 --> 00:14:46.361
We're gonna repeat just that.

00:14:46.361 --> 00:14:48.470
Inhale, reach for the sky.

00:14:48.470 --> 00:14:51.060
Stand up tall, 
big breath, big stretch.

00:14:51.060 --> 00:14:52.650
And right into it, exhale,

00:14:52.650 --> 00:14:54.663
bend the knees, Forward Fold.

00:14:56.030 --> 00:14:57.370
Softening down.

00:14:57.370 --> 00:15:00.940
Beautiful. Now inhale, 
flat back position, same thing.

00:15:00.940 --> 00:15:02.320
Crown forward.

00:15:02.320 --> 00:15:05.480
Pull the hip creases back,
slight bend in the knee.

00:15:05.480 --> 00:15:07.820
And then exhale,
let everything go.

00:15:08.580 --> 00:15:10.100
Good fingertips
come to the earth.

00:15:10.100 --> 00:15:11.950
We're gonna step
just the left foot back.

00:15:11.950 --> 00:15:13.293
Just the left foot.

00:15:14.320 --> 00:15:15.870
Lower the left knee.

00:15:15.870 --> 00:15:16.930
On your next inhale,

00:15:16.930 --> 00:15:18.780
you're gonna press
into the top of the back foot.

00:15:18.780 --> 00:15:20.380
So you're going
to uncurl the toes

00:15:20.380 --> 00:15:23.050
and sweep the fingertips 
forward, up and back.

00:15:23.050 --> 00:15:25.950
Feeling some power
in that right leg.

00:15:25.950 --> 00:15:27.670
So we're not just letting all

00:15:27.670 --> 00:15:29.600
of our weight dump
into the front here.

00:15:29.600 --> 00:15:30.530
We're engaging.

00:15:30.530 --> 00:15:32.130
So we're coming up out of it,

00:15:32.130 --> 00:15:34.240
pulling the
right hip crease back.

00:15:34.240 --> 00:15:36.510
Good, inhale,
maybe look up.

00:15:36.510 --> 00:15:41.300
And then exhale, soften and
release everything back down.

00:15:41.300 --> 00:15:43.370
Curl the left toes under now,

00:15:43.370 --> 00:15:45.830
pull the right hip crease back,

00:15:45.830 --> 00:15:47.800
and you're gonna
really drag the right heel

00:15:47.800 --> 00:15:50.730
back, back, back, keeping a
nice bend in the right knee here

00:15:50.730 --> 00:15:52.339
as we breathe.

00:15:54.310 --> 00:15:57.510
Good and then rolling
through the right foot.

00:15:57.510 --> 00:16:01.350
We'll come back to that lunge,
lifting the back knee.

00:16:01.350 --> 00:16:03.360
Good, inhale, look forward.

00:16:03.360 --> 00:16:05.380
Exhale, you're gonna 
step the back foot up

00:16:05.380 --> 00:16:06.700
to the front again.

00:16:06.700 --> 00:16:08.470
So we're back in
our Forward Fold,

00:16:08.470 --> 00:16:10.690
relax the weight
of the head over.

00:16:10.690 --> 00:16:13.250
Good, inhale halfway lift.

00:16:13.250 --> 00:16:15.520
Crown of the head forward.

00:16:15.520 --> 00:16:17.530
Shoulders draw
away from the ears.

00:16:17.530 --> 00:16:20.620
Good, exhale, soften,
and release everything.

00:16:20.620 --> 00:16:22.330
Fingertips come to the earth.

00:16:22.330 --> 00:16:24.806
We're gonna step
the right foot back.

00:16:25.920 --> 00:16:27.140
Nice and easy.

00:16:27.140 --> 00:16:29.450
Lower the right
knee to the ground.

00:16:29.450 --> 00:16:32.340
Inhale, press into the
top of the right foot.

00:16:32.340 --> 00:16:34.170
Nice and strong
in that front leg.

00:16:34.170 --> 00:16:37.790
Sweep the fingertips
forward, up and back.

00:16:37.790 --> 00:16:40.224
Good, on an exhale,
nice and easy,

00:16:40.224 --> 00:16:43.360
bring it back down,
slow and with control.

00:16:43.360 --> 00:16:44.860
Curl the right toes under

00:16:44.860 --> 00:16:46.150
and we'll send the hips back,

00:16:46.150 --> 00:16:47.720
straightening the left leg,

00:16:47.720 --> 00:16:50.934
really pulling back
with that left foot to here.

00:16:52.030 --> 00:16:54.420
Now feel your way
through this, right?

00:16:54.420 --> 00:16:57.010
This is what this
practice is all about.

00:16:57.010 --> 00:16:59.700
Finding the connection,

00:16:59.700 --> 00:17:01.230
staying involved

00:17:01.230 --> 00:17:03.080
and feeling your way

00:17:04.810 --> 00:17:05.975
through it.

00:17:07.230 --> 00:17:09.783
Good, rolling through 
that front foot now,

00:17:09.783 --> 00:17:12.020
we'll come back to our lunge,

00:17:12.020 --> 00:17:14.100
lifting the back knee up,

00:17:14.100 --> 00:17:15.880
really reaching the right heel

00:17:15.880 --> 00:17:17.850
towards the back
edge of the mat.

00:17:17.850 --> 00:17:19.933
Inhale to look forward.
Here we go.

00:17:19.933 --> 00:17:22.990
Exhale to step the
back foot all the way

00:17:22.990 --> 00:17:24.450
back up Forward Fold.

00:17:24.450 --> 00:17:26.240
Relax the weight
of the head down

00:17:26.240 --> 00:17:29.460
and take three to
five breaths here

00:17:29.460 --> 00:17:31.798
in Standing Forward Fold.

00:17:35.640 --> 00:17:38.980
Using the tool of the
breath to stay connected,

00:17:38.980 --> 00:17:40.610
to stay present

00:17:41.980 --> 00:17:44.800
so that really you're in
the habit of that, right.

00:17:44.800 --> 00:17:47.083
You're in the
practice of that off the mat.

00:17:48.650 --> 00:17:51.290
When you don't
something or something

00:17:52.600 --> 00:17:56.710
turns you on your side,

00:17:56.710 --> 00:17:59.420
or maybe you do something

00:17:59.420 --> 00:18:01.167
that you regret,

00:18:02.870 --> 00:18:04.080
we have the tools,

00:18:04.080 --> 00:18:07.920
we have the practice to
bring us back to our knowing

00:18:10.300 --> 00:18:12.360
and maybe back to forgiveness.

00:18:12.360 --> 00:18:14.643
Okay, inhale, halfway lift.

00:18:15.860 --> 00:18:17.660
Exhale, soften and bow.

00:18:17.660 --> 00:18:18.930
Bend the knees.

00:18:18.930 --> 00:18:20.250
Fingertips come to the earth.

00:18:20.250 --> 00:18:21.900
Step the left foot back.

00:18:21.900 --> 00:18:23.870
This time you can
lower the back knee

00:18:23.870 --> 00:18:25.486
or you can keep it lifted.

00:18:25.486 --> 00:18:28.250
We're gonna inhale, sweep
the arms forward, up and back.

00:18:28.250 --> 00:18:30.610
Nice high lunge here.

00:18:30.610 --> 00:18:32.360
Try to get your
center underneath you

00:18:32.360 --> 00:18:34.250
by bending your left knee.

00:18:34.250 --> 00:18:36.620
Really lengthening
the tailbone down.

00:18:36.620 --> 00:18:38.570
Draw the navel in slightly.

00:18:38.570 --> 00:18:40.370
Front knee is over
the front ankle here.

00:18:40.370 --> 00:18:41.350
Big breath.

00:18:41.350 --> 00:18:42.980
Maybe you look up here

00:18:42.980 --> 00:18:45.840
and then exhale
all the way down.

00:18:45.840 --> 00:18:46.930
Left hand to the earth,

00:18:46.930 --> 00:18:50.300
inhale right fingertips 
to the sky for a twist.

00:18:50.300 --> 00:18:54.340
And then exhale, bring it all
the way back down to the mat.

00:18:54.340 --> 00:18:56.150
Great, step the right toes back,

00:18:56.150 --> 00:18:58.150
Plank Pose or Half Plank.

00:18:58.150 --> 00:18:59.610
Press away from your yoga mat.

00:18:59.610 --> 00:19:01.360
Feel your two scapulas,

00:19:01.360 --> 00:19:03.870
your shoulder blades
going left to right here.

00:19:03.870 --> 00:19:07.090
So it almost gives
like this doming sensation

00:19:07.090 --> 00:19:09.660
in the upper back.
You're not collapsed.

00:19:09.660 --> 00:19:12.310
Good, find your core,
find your center.

00:19:13.290 --> 00:19:15.630
And then slowly, nice and slow,

00:19:15.630 --> 00:19:18.900
you're gonna lower all the
way to the belly with control.

00:19:18.900 --> 00:19:22.400
Inhale for Cobra, 
nice and low to the ground.

00:19:22.400 --> 00:19:25.690
And then exhale to release.

00:19:25.690 --> 00:19:26.740
Curl the toes under,

00:19:26.740 --> 00:19:28.820
slowly press back
up through your Plank.

00:19:28.820 --> 00:19:30.500
Feel your way through it.

00:19:30.500 --> 00:19:32.020
Hips up high and back.

00:19:32.020 --> 00:19:33.910
Downward Dog is next.

00:19:33.910 --> 00:19:36.052
Feel your way through it.

00:19:37.450 --> 00:19:39.370
Beautiful.

00:19:39.370 --> 00:19:41.510
And then you're in a
cross one foot over the other.

00:19:41.510 --> 00:19:43.307
Just walk all the 
way back up to your

00:19:43.307 --> 00:19:46.020
Forward Fold, 
feet hip width apart.

00:19:46.020 --> 00:19:46.853
When you get there,

00:19:46.853 --> 00:19:49.140
ground through all
four corners of the feet.

00:19:49.140 --> 00:19:51.163
Inhale, halfway lift again.

00:19:52.200 --> 00:19:53.610
Good, nice long neck.

00:19:53.610 --> 00:19:56.780
And then exhale,
soften and fold.

00:19:56.780 --> 00:19:58.400
Fingertips come to the earth.

00:19:58.400 --> 00:20:00.640
We're gonna step
the right foot back.

00:20:00.640 --> 00:20:04.190
Again, your choice,
right knee lowered or lifted.

00:20:04.190 --> 00:20:05.023
Here we go.

00:20:05.023 --> 00:20:07.590
Inhale, sweeping the
arms forward, up and back.

00:20:07.590 --> 00:20:08.940
Big breath here.

00:20:08.940 --> 00:20:11.280
Opening up
through the front body.

00:20:11.280 --> 00:20:13.060
Strong legs here.

00:20:13.060 --> 00:20:15.700
Maybe you send your gaze up.

00:20:15.700 --> 00:20:18.530
And then on an exhale,
nice and slow,

00:20:18.530 --> 00:20:19.940
we're gonna come back down.

00:20:19.940 --> 00:20:21.290
Right hand to the earth.

00:20:21.290 --> 00:20:23.813
Big inhale, left fingertips
reach out towards the sky.

00:20:23.813 --> 00:20:25.440
Big twist here.

00:20:25.440 --> 00:20:29.780
Breathe that nice,
beautiful wide lateral breath.

00:20:29.780 --> 00:20:32.780
And then slowly
release it back down.

00:20:32.780 --> 00:20:33.920
Left hand to the earth.

00:20:33.920 --> 00:20:37.100
Step the left
toes back, Plank Pose.

00:20:37.100 --> 00:20:38.670
Now reach the heels back here.

00:20:38.670 --> 00:20:40.330
If you want to come
onto the knees, you can.

00:20:40.330 --> 00:20:41.640
You can lift the toes,

00:20:41.640 --> 00:20:43.092
maybe cross the ankles.

00:20:43.092 --> 00:20:45.090
Everyone makes sure

00:20:45.090 --> 00:20:46.705
that the 
whole abdominal wall

00:20:46.705 --> 00:20:48.820
feels like it's turning on here.

00:20:48.820 --> 00:20:51.686
So think sits bones to heels,

00:20:51.686 --> 00:20:53.933
think heels to the
back edge of the mat.

00:20:55.100 --> 00:20:57.650
Crown reaching forward,
gaze slightly forward.

00:20:57.650 --> 00:20:58.610
We're here for five.

00:20:58.610 --> 00:21:00.190
You got this. We're shaking.

00:21:00.190 --> 00:21:01.310
Four,

00:21:01.310 --> 00:21:02.380
three,

00:21:02.380 --> 00:21:06.490
two, and on the one
slowly lower to the belly.

00:21:06.490 --> 00:21:08.330
Good, drag the hands
in line with the ribs,

00:21:08.330 --> 00:21:09.930
press into the tops of the feet.

00:21:09.930 --> 00:21:11.970
Squeeze the elbows
into the side body.

00:21:11.970 --> 00:21:14.320
Inhale, lift up, Cobra.

00:21:14.320 --> 00:21:17.070
And exhale to
soften and release.

00:21:17.070 --> 00:21:20.060
Now from here,
press up to all fours.

00:21:20.060 --> 00:21:21.500
You get to choose,

00:21:21.500 --> 00:21:22.820
bring the knees together

00:21:22.820 --> 00:21:25.302
or keep them wide
for a Child's Pose.

00:21:25.302 --> 00:21:28.520
Either a traditional Balasana,

00:21:28.520 --> 00:21:31.070
or a nice Extended Child's Pose.

00:21:32.810 --> 00:21:35.980
Taking a moment
to close your eyes

00:21:35.980 --> 00:21:37.526
and notice how you feel.

00:21:40.580 --> 00:21:42.707
Soften your jaw here.

00:21:48.990 --> 00:21:52.145
Try to stay close to
the sound of your breath.

00:22:00.970 --> 00:22:03.720
Inhaling slowly,

00:22:03.720 --> 00:22:05.035
deeply.

00:22:08.280 --> 00:22:09.982
And exhaling

00:22:11.990 --> 00:22:13.703
slowly,

00:22:16.480 --> 00:22:17.751
and fully.

00:22:21.920 --> 00:22:23.620
Now we're gonna
stay low to the ground

00:22:23.620 --> 00:22:26.158
from here on out really

00:22:26.158 --> 00:22:29.070
so move nice and slow here

00:22:29.070 --> 00:22:30.370
like you're moving through water

00:22:30.370 --> 00:22:32.533
as you slowly come back up.

00:22:33.790 --> 00:22:35.900
We'll come to all fours.

00:22:35.900 --> 00:22:38.340
We're gonna
extend the right leg out

00:22:38.340 --> 00:22:41.330
and then slowly bring
it all the way up and in

00:22:41.330 --> 00:22:44.230
for a one-legged Pigeon here.

00:22:44.230 --> 00:22:47.410
So you're going to take a
look back at your extended leg,

00:22:47.410 --> 00:22:48.800
your left leg here.

00:22:48.800 --> 00:22:50.980
And you're going to
really try to press

00:22:50.980 --> 00:22:52.560
into the top of that back foot.

00:22:52.560 --> 00:22:56.390
Your left inner thigh
is spiraling up towards

00:22:56.390 --> 00:22:58.053
the ceiling or the sky.

00:22:58.890 --> 00:23:00.540
Then you'll start
with your right heel in

00:23:00.540 --> 00:23:04.560
and in time, you'll be
able to create more space here.

00:23:04.560 --> 00:23:06.780
And because we're wanting to
pull the right hip crease in,

00:23:06.780 --> 00:23:09.060
so we're not
rocking on it all the way.

00:23:09.060 --> 00:23:12.290
And since Benji's not
using his blanket here,

00:23:12.290 --> 00:23:14.526
I could even use
this blanket to prop

00:23:14.526 --> 00:23:17.553
up my right hip
to help me there.

00:23:19.690 --> 00:23:20.810
So just experiment here.

00:23:20.810 --> 00:23:25.330
You can also use a little
blanket for head pillow here.

00:23:25.330 --> 00:23:27.383
We're gonna soften in,

00:23:28.560 --> 00:23:31.086
but first everyone, bring
the fingertips to the earth

00:23:31.086 --> 00:23:34.210
and inhale, find extension
through the front body,

00:23:34.210 --> 00:23:35.270
think Cobra.

00:23:35.270 --> 00:23:36.680
And then on your exhale,

00:23:36.680 --> 00:23:38.880
yeah, go ahead and soften in,

00:23:38.880 --> 00:23:41.300
bringing the forehead down

00:23:42.470 --> 00:23:44.290
to your props,

00:23:44.290 --> 00:23:46.878
or maybe resting the
forearms on the earth.

00:23:47.980 --> 00:23:49.300
Keep the toes active.

00:23:49.300 --> 00:23:51.510
So you're really
rooted into that back foot

00:23:51.510 --> 00:23:53.834
and your right
toes are spreading.

00:23:55.760 --> 00:23:59.170
You're spiraling the
left inner thigh to the sky

00:23:59.170 --> 00:24:02.070
and we're pulling gently
the right hip crease back

00:24:02.070 --> 00:24:05.373
just like we did in that earlier
kind of runner's stretch.

00:24:06.470 --> 00:24:09.700
Now, soften your jaw again,
close your eyes

00:24:09.700 --> 00:24:13.250
and get a little
closer to your heart song,

00:24:13.250 --> 00:24:14.370
to the sound of your breath.

00:24:14.370 --> 00:24:19.003
Focus your brain on the
sound of your breath here.

00:24:21.890 --> 00:24:23.727
Inhaling slowly

00:24:23.727 --> 00:24:25.582
and deeply.

00:24:30.720 --> 00:24:33.232
And exhaling slowly

00:24:35.840 --> 00:24:37.571
and completely.

00:24:49.560 --> 00:24:51.800
Inevitably some thoughts here,

00:24:51.800 --> 00:24:53.290
maybe

00:24:53.290 --> 00:24:55.980
sensation or emotion comes up.

00:24:55.980 --> 00:24:57.480
And just notice them,

00:24:57.480 --> 00:25:00.563
kind of acknowledge those
feelings or those thoughts.

00:25:01.410 --> 00:25:03.520
And then come back,

00:25:03.520 --> 00:25:06.157
slowly leaning into

00:25:08.130 --> 00:25:09.539
the soothing

00:25:10.550 --> 00:25:12.359
song of your breath.

00:25:33.700 --> 00:25:36.010
And then let your
next cycle of breath

00:25:36.010 --> 00:25:39.796
begin to inspire
some soft movement

00:25:39.796 --> 00:25:42.260
that will guide
you back up slowly,

00:25:42.260 --> 00:25:45.040
again, like you're
moving through water,

00:25:45.040 --> 00:25:48.380
challenging our kind of drive

00:25:48.380 --> 00:25:49.950
to pick up the pace

00:25:49.950 --> 00:25:51.540
and move fast.

00:25:51.540 --> 00:25:53.200
Slow it down here.

00:25:53.200 --> 00:25:55.920
Coming back to
Tabletop Position.

00:25:55.920 --> 00:25:56.940
You can bump the hips

00:25:56.940 --> 00:25:58.970
a little left to
right here if you want.

00:25:58.970 --> 00:26:02.963
Take the hips up high
and back for a Downward Dog.

00:26:07.150 --> 00:26:09.170
And then lowering the knees.

00:26:09.170 --> 00:26:10.920
If you're in Downward Dog,

00:26:10.920 --> 00:26:13.350
extending the left leg out

00:26:13.350 --> 00:26:15.320
and then bringing it in

00:26:15.320 --> 00:26:17.900
and finding your one-
legged Pigeon on the other side.

00:26:17.900 --> 00:26:20.350
Take a glance back
at that right leg,

00:26:20.350 --> 00:26:22.830
really pressing into
the top of the right foot.

00:26:22.830 --> 00:26:25.050
Let that really be
the root of this posture

00:26:25.050 --> 00:26:26.400
to ground you here,

00:26:26.400 --> 00:26:29.410
finding stability in the hips.

00:26:29.410 --> 00:26:32.473
Of course we want that release,
but we want to do it safely.

00:26:34.060 --> 00:26:36.710
And we want to have a
strong enough foundation

00:26:36.710 --> 00:26:39.250
to actually feel
all of our feels

00:26:39.250 --> 00:26:41.040
and feel them fully, right.

00:26:41.040 --> 00:26:44.210
So many great metaphors 
here (chuckles) for forgiveness.

00:26:44.210 --> 00:26:47.280
Okay, so actually
before you start to lean in,

00:26:47.280 --> 00:26:50.140
take a second to
find a breath and extend.

00:26:50.140 --> 00:26:52.850
Again think Upward Dog or Cobra.

00:26:52.850 --> 00:26:56.773
And then slowly we
will start to bow the head,

00:26:58.110 --> 00:27:00.873
nice and active in
the feet, in the toes.

00:27:03.400 --> 00:27:06.860
And again, this is like

00:27:06.860 --> 00:27:10.410
pouring cup of tea,
glass of water,

00:27:10.410 --> 00:27:12.623
having a conversation 
with your breath.

00:27:13.980 --> 00:27:15.893
Close your eyes.

00:27:17.730 --> 00:27:19.891
Inhaling deeply.

00:27:23.920 --> 00:27:25.520
And exhaling

00:27:26.460 --> 00:27:29.230
completely nice and slow.

00:27:29.230 --> 00:27:31.270
Slow cycles in

00:27:32.816 --> 00:27:34.046
and out.

00:27:50.950 --> 00:27:53.660
Sending breath down

00:27:53.660 --> 00:27:55.932
into the belly, the diaphragm.

00:27:59.550 --> 00:28:01.104
Acknowledging

00:28:02.640 --> 00:28:04.120
your thoughts

00:28:04.120 --> 00:28:06.563
as they come,
your feelings fully.

00:28:07.820 --> 00:28:09.070
And then

00:28:10.510 --> 00:28:14.383
coming back to 
a deep, full breath.

00:28:38.530 --> 00:28:39.670
Nice and slow,

00:28:39.670 --> 00:28:42.280
let your next cycle of breath

00:28:42.280 --> 00:28:46.570
inspire the movement that
will guide you all the way up

00:28:47.955 --> 00:28:49.550
and out of that shape

00:28:49.550 --> 00:28:50.870
and into your next shape,

00:28:50.870 --> 00:28:52.840
whether it's on all fours,

00:28:52.840 --> 00:28:55.360
moving the hips
gently left to right,

00:28:55.360 --> 00:28:57.874
or taking one final
Downward Facing Dog

00:28:57.874 --> 00:29:00.150
noticing how you feel.

00:29:00.150 --> 00:29:04.123
The soles of the feet up
through the legs, the hips,

00:29:05.394 --> 00:29:07.730
the lower back body,

00:29:07.730 --> 00:29:09.320
the mid back, the upper back,

00:29:09.320 --> 00:29:11.560
the shoulders, the arms,

00:29:11.560 --> 00:29:13.510
the wrists, the hands.

00:29:13.510 --> 00:29:17.820
And then slowly coming all
the way back down to the ground

00:29:17.820 --> 00:29:20.250
crossing one
ankle over the other.

00:29:20.250 --> 00:29:22.490
And we're gonna come through

00:29:22.490 --> 00:29:24.890
to lie on our backs.

00:29:24.890 --> 00:29:26.150
When you come to your back,

00:29:26.150 --> 00:29:29.253
you can hug the knees into
the chest if that feels right.

00:29:32.570 --> 00:29:33.520
And then when you're ready,

00:29:33.520 --> 00:29:35.444
we're gonna 
open up into a little

00:29:35.444 --> 00:29:40.280
Reclined Cobbler's Pose

00:29:40.280 --> 00:29:43.550
with the hands 
resting on the belly.

00:29:43.550 --> 00:29:45.597
Inhale in deeply here.

00:29:47.010 --> 00:29:49.769
And exhale completely.

00:29:53.470 --> 00:29:55.590
Beautiful. Then we're gonna
slowly bring your hands,

00:29:55.590 --> 00:29:57.410
listen carefully
to the inner thighs,

00:29:57.410 --> 00:29:59.540
not the outer thighs,
the inner thighs.

00:29:59.540 --> 00:30:02.020
And you're gonna give
yourself a little resistance

00:30:02.020 --> 00:30:05.240
as you slowly close them halfway

00:30:05.240 --> 00:30:08.460
and then gently
release back down.

00:30:08.460 --> 00:30:12.840
Give 'em a little resistance,
halfway, squeeze.

00:30:12.840 --> 00:30:14.170
And then come back down.

00:30:14.170 --> 00:30:16.280
And one more time,
the most resistance,

00:30:16.280 --> 00:30:18.060
pressing here, squeeze,
squeeze, squeeze

00:30:18.060 --> 00:30:21.930
until we eventually 
close all the way.

00:30:21.930 --> 00:30:22.890
Yay.

00:30:22.890 --> 00:30:25.300
Bring the feet as
wide as the yoga mat.

00:30:25.300 --> 00:30:27.470
Knees come now inward to touch.

00:30:27.470 --> 00:30:29.650
We have an internal rotation.

00:30:29.650 --> 00:30:30.970
This is our last shape here.

00:30:30.970 --> 00:30:33.120
So if there's anything
else you're kind of craving

00:30:33.120 --> 00:30:34.370
or wanting to do,

00:30:34.370 --> 00:30:37.260
you can fit it in now.

00:30:37.260 --> 00:30:39.890
Left hand on the heart,
right hand on the belly here

00:30:39.890 --> 00:30:41.999
as we relax everything.

00:30:43.230 --> 00:30:45.890
If you're taking
some other shapes,

00:30:45.890 --> 00:30:47.410
you can meet us

00:30:47.410 --> 00:30:48.893
when ever it feels good for you.

00:30:48.893 --> 00:30:51.430
We're just gonna take a
couple deep breaths together

00:30:52.570 --> 00:30:53.796
to allow

00:30:54.840 --> 00:30:57.340
the benefits of 
our practice, the magic

00:30:57.340 --> 00:30:58.716
of this

00:30:59.784 --> 00:31:02.490
session, but in particular,
the home practice

00:31:02.490 --> 00:31:06.920
what it offers us this
time spent with ourself

00:31:06.920 --> 00:31:09.410
and maybe even a
higher power and certainly

00:31:11.210 --> 00:31:13.470
in connection with others still

00:31:13.470 --> 00:31:15.635
though, we're not
in the room together,

00:31:18.350 --> 00:31:22.720
allowing the benefits, the
nutrients of this experience

00:31:22.720 --> 00:31:24.453
to settle in here,

00:31:25.440 --> 00:31:27.470
letting go of the doing,

00:31:27.470 --> 00:31:29.560
even letting go of
that active breath

00:31:29.560 --> 00:31:31.461
and just letting it flow

00:31:33.520 --> 00:31:36.360
kind of naturally or
in a way that feels good,

00:31:36.360 --> 00:31:38.498
listening and responding,

00:31:44.240 --> 00:31:46.960
trusting that everything 
is as it should be.

00:31:46.960 --> 00:31:49.373
As you feel your yoga mat

00:31:49.373 --> 00:31:52.290
rising up to have your back,

00:31:52.290 --> 00:31:54.185
to hold your feet,

00:31:55.840 --> 00:31:59.600
and trusting that it's
there for the next step

00:31:59.600 --> 00:32:02.261
and the next step
and the next step.

00:32:14.310 --> 00:32:16.603
Extend your right leg out long.

00:32:18.220 --> 00:32:20.668
Extend your left leg out long.

00:32:22.400 --> 00:32:23.530
Take a deep breath in.

00:32:23.530 --> 00:32:25.430
As you exhale,
bring the palms together

00:32:25.430 --> 00:32:28.380
and we'll bring the thumbs
right up to the forehead here

00:32:28.380 --> 00:32:33.380
for just a final
moment to seal this practice

00:32:33.380 --> 00:32:37.075
in nice, clear end,
which is also a new beginning.

00:32:38.770 --> 00:32:40.430
I hope this time

00:32:41.650 --> 00:32:43.165
has served you well.

00:32:44.050 --> 00:32:44.883
I have your back.

00:32:44.883 --> 00:32:47.897
Thank you for sharing
your time and energy with me.

00:32:49.170 --> 00:32:52.303
We'll take one final
inhale in together.

00:32:52.303 --> 00:32:54.209
Inhale lots of love in.

00:32:56.760 --> 00:32:59.430
And exhale
together lots of love out

00:32:59.430 --> 00:33:01.892
to send you on your way.

00:33:03.460 --> 00:33:05.460
Take good care.
Thank you.

00:33:05.460 --> 00:33:06.784
Namaste.

00:33:09.772 --> 00:33:13.643
(upbeat music)