WEBVTT

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- What's up everyone?

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Welcome to Move, 
your 30 Day Yoga Journey.

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It's Day 6,
can you believe it?

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Today we spark, we burn,

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we light a fire.
(match striking)

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Hop into something comfy,
and let's get started.

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(soft upbeat music)

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Alright, let's begin on
all fours, come on down.

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Be kind to yourself and loving,
particularly in your thoughts.

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This is not a
scary practice at all.

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This is an empowering, 
yummy, inspiring practice

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to kind of help you
create more connection

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and strength to
your core muscles, yes,

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but also there's an
invitation to think about,

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you know, core values and
lots of food for thought here.

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So, it's all good, no fear.

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Bring the elbows
down where the hands are.

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And then we're gonna
walk the knees back,

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coming into that Puppy
Posture that we've done before,

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bringing the heart to the mat.

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And don't press too
hard here to start,

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particularly if
you're a little sore.

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Just kind of ease in,
finding soft gentle movement.

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Close your eyes
or soften your gaze.

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And just feel this
length through the belly

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as you actively peel 
the hip creases up towards

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the heavens.

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Press into the fingers.

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Press into the tops of the feet.

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You can just find soft,
easy movement here.

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And I'm going to
invite us to do a little bit

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of a hip circle
one way, very small.

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And then the other.

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Beautiful.

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This practice is

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an invitation to shine

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a little light
in the dark places.

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And just remember to
begin where you are,

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no need to be hard on yourself.

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Let's build that strength.

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Let's reconnect back
to what matters most.

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Okay, sliding through onto home,
come onto the belly.

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We'll open up through the chest.

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Again, feel the muscles of
the front body elongate here,

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as you breathe in 
and breathe out.

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Soft, gentle movement
with the head, the neck.

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Just check in,
pressing firmly down

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into your foundation here.

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Kind of lifting up
out of your foundation,

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rather than sinking in.

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Okay, then keep the
hands where they are.

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Before we interlaced 
in Forearm Plank.

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Today, we're gonna keep
the palms where they are.

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Curl the toes under,
and lift the hips up.

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Send the heels back.

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Right away, find that 
long beautiful neck.

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Draw your low belly in.

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Kind of knit, think about 
hugging those low ribs

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in and up towards the back body.

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So you feel this
containment in your core.

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You're here for three,
breathe deep.

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You're here for two,

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and here for one, beautiful.

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Slowly lower to the knees.

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We're gonna come
up onto the hands.

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And then we're
gonna lift the knees

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back up again for Plank Pose.

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Deep breath in.

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Long breath out.

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Inhale, lift just
the right leg up high.

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Exhale, right knee to
right elbow. You got it.

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Kick it back, inhale in.

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Again, lift the
left leg up high.

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Exhale, left knee to left elbow.

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Now, lower, and we're
gonna switch back and forth,

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finding a little
rhythm with the breath.

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You do not have
to move fast here.

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You can, but you do
not have to move fast.

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Stay nice and in
control and moving

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with the rhythm of your breath.

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If this is a
little much, too much,

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you can do it on the knees,

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getting that beautiful
contraction on the knees.

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It's still wonderful, impactful.

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We are sparking a new curiosity

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within our
relationship to our core.

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Take breaks when you need to.

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We are lighting 
a fire in the belly

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and also in our hearts.

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When we get discouraged
just kind of sticking with it,

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knowing that perhaps we
desire to feel stronger,

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empowered, confident, centered.

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And knowing that we're
gonna have to go through,

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move through different bits
and pieces of this process.

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Alright, by now you're
probably feeling the fire.

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Even it out if
you haven't already.

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And then take a rest.

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Lower the knees if
they aren't already.

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Send the hips back and
come into Child's Pose.

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Take a deep breath in here.

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And exhale, let everything go.

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Deep breath in.

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Let it go.

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Alright, come all the way up.

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We're going to
turn to the side here.

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And can you come on to
the right hip, right forearm?

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Careful not to collapse
into the right forearm here.

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Use all of these 
beautiful principles

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we've been working on,

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pressing up out 
of the yoga mat,

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drawing the navel in.

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Then, we're gonna
stack the legs here,

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elbows underneath the shoulder.

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And you're gonna bring the
left hand to the waistline here.

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You can also bring
the hand to the small

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of the back if
that feels better.

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And we're gonna
lift the hips up.

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And then you can stay here,

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or reach those left
fingertips across the chest,

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and then all the
way up towards the sky.

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We're gonna inhale in, 
exhale, lower the hips,

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just to kiss the
earth for a moment.

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And then lift back up.

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Inhale. Exhale, lower.

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Inhale, lift. Exhale, lower.

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Inhale, lift. 
Exhale, lower.

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Keep it going.

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Good, the next time
you're lifted, stay lifted.

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You're just gonna take
your left hand and guide it in

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and underneath
the right shoulder.

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Good, slow and with control.

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Keep the hips lifted if you can,

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all the way up, 
and then in, and under.

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Inhale, reach it up, last time.

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Lift the right hip.

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You're feeling this probably
in your right side body,

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your right oblique,
in and under.

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And then the next
time you're lifted,

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last bit, you got this,
extend the left leg out long.

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We're gonna lower and lift.
Lower and lift.

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Just once more, lower and lift.

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Great, sink everything down.

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You're gonna come on through.

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We're gonna come
through a little release here

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with the knees wide open,
Cobbler's Pose.

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Sit up nice and tall.

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Inhale in.

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Exhale, draw the tops 
of the thighs down.

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Alright, release, we're gonna 
come onto the other side.

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So you're just gonna come
onto your left forearm now,

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left elbow underneath 
the left shoulder.

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Okay, you got this.

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Stack the hips,
move nice and slow.

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And with control
we're gonna bring

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the right hand to the
waistline from center,

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so feel that connection
in your core lift you up.

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Hips are lifted.

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We are taking kind
of slow gestures here,

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rather than fast and frantic
to really feel the connection.

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When you're
ready reach the right

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fingertips up towards the sky.

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Inhale, lift your
hips a little more.

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Exhale, lower. 
Kiss 'em down.

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Inhale to lift. 
Exhale, lower.

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Inhale, lift. 
Exhale, lower.

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You got this. Inhale, lift.
Exhale, lower.

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Feel that low belly draw in.

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Inhale, lift. 
Exhale, lower.

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Keep it going.

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When you lift you're
really squeezing the hips up

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to the max, feeling that
connection in the obliques.

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Obviously, we're
building some strength

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in the shoulder
and the arm here.

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The next time you're
lifted stay lifted, you got this.

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Inhale, reach a little higher.

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Exhale, thread the needle.

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Right arm comes
in and underneath

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the bridge of the left shoulder.

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Good, inhale, reach it up.

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Exhale, thread the needle.

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One more time, you got this.

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Keep lifting the hips,
keep lifting.

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And beautiful, take a
break if you need to.

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Otherwise, stay lifted,
last bit.

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Extend the right leg,
here we go.

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Inhale in, exhale, lower.

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Inhale to lift. 
Exhale, lower.

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Inhale to lift. 
Exhale, lower.

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Let's do one more bonus one.

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Inhale to lift. 
Exhale, lower.

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Everything down, beautiful.

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Come through, find that
Cobbler's Pose once again.

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Deep breath in, looping
the shoulders forward, up

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and as you breathe out,
drop the shoulder blades down.

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Soft, easy movement
in the head or neck.

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Alright, you're doing great.

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Here we go, inhale in.

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Exhale, let's come forward
onto all fours once again.

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Drop the belly, 
inhale, look forward.

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Exhale, round through.

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Drop the belly, 
inhale, look forward.

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Exhale, curl the toes under,

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send the hips up
high and back, excuse me.

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Downward Facing Dog.

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Beautiful, inhale,
lift the right leg up high.

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Exhale, cross the
right knee to left elbow.

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Inhale, lift the
right leg up high.

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Same thing, cross the
right knee to left elbow.

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Shift forward,
upper body's in Plank.

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Last one, inhale,
lift it up high.

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Exhale, cross it over.
Beautiful.

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This time you might extend

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your right leg,
and then bring it in.

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One more time, extend the
right leg, and breathe it in,

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bring it in, and breathe it in.

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Okay, release,
Downward Facing Dog.

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Take a deep breath in, reset.

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Long breath out.

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Inhale, lift the left leg.

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Here we go, bend the left knee,

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cross it over to
the right elbow.

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Inhale, lift it up.

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Exhale, cross it over.

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Inhale, lift it up. 
Exhale, cross it over.

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This time stay here.

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And you might
extend the right leg,

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just try, excuse me, left leg.

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And then bend. 
Extend and bend.

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Good, Downward Facing Dog.

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Inhale in through the nose.

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And exhale out through 
the mouth. Beautiful.

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Come onto the knees, swing
the legs to one side, any side.

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And send the legs out in front.

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So, legs are long, out in front.

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You can have a nice
slight bend here if you like.

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And we're gonna
interlace the fingertips

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send the index finger forward.

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We're gonna point the toes,
inhale in, exhale.

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Start at the tailbone,
nice and slow, curling.

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If the legs fly up,
that's okay.

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This is a great check-in moment.

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And you know, where
you're at in your body today

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is not where you're gonna be

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on Day 30 or 30 days after that.

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So just nice and slow,
checking in with where you are.

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When you land allow the
head to kiss the earth.

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And then nice and
slow again, lifting up.

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Pointing the toes, 
lifting, lifting, lifting.

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At the top you'll flex the feet,
and then we'll repeat.

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Point the toes, nice and slow.

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So, if we're
building strength here,

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and we might need
the arms for stability,

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just bring the fingertips to
the ground, use your elbows

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and then slowly come back down.

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And then same thing to lift up.

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Use your elbows, when you're
ready interlace the fingertips.

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You can come back up.

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So, a couple of
rounds of this here.

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Feeling it out,
seeing how slow you can go.

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And again, using your 
elbows if you need,

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slowly lifting.

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Make sure you're breathing.

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And then one more slow roll up.

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So, if you took a
break come back in now.

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Let's do this last one together,
nice and slow.

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And if you get frustrated,
it's all good.

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We're using this as just
a mile marker, checking in.

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Beautiful, then
we'll release that.

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We're gonna all come
onto our elbows now.

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Bend the knees,
center yourself on the mat.

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Alright, palms face
down here, inhale in.

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We're gonna lift the
knees to Tabletop Position.

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I'm scooping the
tailbone up just a bit.

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So I feel that
connection with my core here.

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And then I'm pressing
away from the yoga mat,

00:13:19.180 --> 00:13:21.070
just like I do in Sphinx Pose,

00:13:21.070 --> 00:13:24.290
just like I've done in all
my strong foundational poses,

00:13:24.290 --> 00:13:27.030
not collapsing, 
but really pressing up.

00:13:27.030 --> 00:13:29.650
For many, you already
feel that connection here,

00:13:29.650 --> 00:13:31.230
particularly in the low belly.

00:13:31.230 --> 00:13:32.470
So you might just stay here

00:13:32.470 --> 00:13:35.330
and breathe
doing small movements.

00:13:35.330 --> 00:13:38.430
Otherwise, bigger gestures
are gonna look like this,

00:13:38.430 --> 00:13:41.610
dipping the right toes
down and lifting 'em up.

00:13:41.610 --> 00:13:43.470
Left toes down, lifting 'em up.

00:13:43.470 --> 00:13:45.030
Now, don't bring
the knees too far in.

00:13:45.030 --> 00:13:46.690
You want to keep
them stacked over the hips.

00:13:46.690 --> 00:13:49.453
That really engages
that low belly here.

00:13:50.570 --> 00:13:52.460
Just some toe dips, breathing.

00:13:52.460 --> 00:13:54.860
Keeping your
chest nice and lifted,

00:13:54.860 --> 00:13:57.255
skin of the face nice and soft.

00:13:59.060 --> 00:14:01.243
Alright, you got this,
breathing deep.

00:14:02.270 --> 00:14:03.778
You're here for three.

00:14:04.930 --> 00:14:07.000
You're here for two.

00:14:07.000 --> 00:14:09.000
So glad you're here for one.

00:14:09.000 --> 00:14:11.090
Alright, now we're
gonna straighten the legs.

00:14:11.090 --> 00:14:13.220
I know this is a little crazy.

00:14:13.220 --> 00:14:14.070
Maybe you're like, "What?"

00:14:14.070 --> 00:14:15.820
And when 
I say straighten, I mean,

00:14:15.820 --> 00:14:17.690
that's where we're headed,
maybe one day,

00:14:17.690 --> 00:14:20.370
maybe seven years from now so
that the knees are quite bent

00:14:20.370 --> 00:14:22.170
that's all good, alright?

00:14:22.170 --> 00:14:25.320
Again, maybe these
are very small gestures.

00:14:25.320 --> 00:14:27.623
You're working here very small.

00:14:28.690 --> 00:14:30.800
Pressing away from the yoga mat.

00:14:30.800 --> 00:14:33.740
Otherwise, a bigger
gesture may look like this.

00:14:33.740 --> 00:14:37.770
We're dipping one
heel down, and then lift.

00:14:37.770 --> 00:14:40.630
And then opposite
heel down, and then lift.

00:14:40.630 --> 00:14:45.265
Again, this can be
very small or big.

00:14:46.440 --> 00:14:51.370
Now, hug the
upper abdominals in.

00:14:51.370 --> 00:14:54.640
Maybe hug the low ribs in to
engage those upper abdominals,

00:14:54.640 --> 00:14:55.970
so that you're not just using

00:14:55.970 --> 00:14:58.720
your hip flexor
to do this movement.

00:14:58.720 --> 00:15:00.313
You got this, we're not
gonna do a lot of these.

00:15:00.313 --> 00:15:01.683
You're here for three.

00:15:02.940 --> 00:15:06.120
You're here for two, and one.

00:15:06.120 --> 00:15:07.190
Awesome, take a break.

00:15:07.190 --> 00:15:09.060
Bring the feet to the earth.

00:15:09.060 --> 00:15:12.600
Windshield wiper the legs to
one side, and then the other.

00:15:12.600 --> 00:15:13.870
Alright, home stretch.

00:15:13.870 --> 00:15:16.430
You're doing amazing.
Stick with it.

00:15:16.430 --> 00:15:18.410
Don't give up, here we go.

00:15:18.410 --> 00:15:19.970
Lifting the knees,
this time we're gonna bring

00:15:19.970 --> 00:15:22.970
the heels together, toes apart.

00:15:22.970 --> 00:15:25.040
Kind of like froggy legs here,

00:15:25.040 --> 00:15:30.040
we're gonna extend,
breathe in, exhale, bend.

00:15:31.440 --> 00:15:34.833
Extend, breathe in.
Exhale, bend.

00:15:36.640 --> 00:15:39.610
Extend, breathe in.
Exhale, bend.

00:15:39.610 --> 00:15:41.393
Keep it going.

00:15:45.680 --> 00:15:48.897
Working to feel that sensation

00:15:50.631 --> 00:15:53.099
in the abdominal wall.

00:15:58.030 --> 00:15:59.870
Each exhale, that contraction,

00:15:59.870 --> 00:16:02.274
navel draws in
towards the spine.

00:16:06.700 --> 00:16:08.460
Good, the next
time you're extended

00:16:08.460 --> 00:16:11.700
open and close, open and close.

00:16:11.700 --> 00:16:13.330
Knees can be bent here,
really bent.

00:16:13.330 --> 00:16:14.960
Open and close, you got this.

00:16:14.960 --> 00:16:19.210
Open and close. 
Open and close.

00:16:19.210 --> 00:16:22.380
Open and close. 
Last one, open and close.

00:16:22.380 --> 00:16:25.820
Beautiful, take a rest,
bring the feet to the ground.

00:16:25.820 --> 00:16:28.994
Windshield wiper side to side.

00:16:33.740 --> 00:16:35.530
Alright, now we're gonna lift up

00:16:35.530 --> 00:16:37.880
off the elbows, last bit here.

00:16:37.880 --> 00:16:39.530
Bring the hands
behind the thighs.

00:16:39.530 --> 00:16:41.140
Loop the shoulders,
lift the heart.

00:16:41.140 --> 00:16:43.970
Lean back, lift the shins.

00:16:43.970 --> 00:16:47.760
Inhale in, exhale, extend
the legs, extend the arms.

00:16:47.760 --> 00:16:50.120
Beautiful, then reel it back in.

00:16:50.120 --> 00:16:52.540
Extend, and lift your heart.

00:16:52.540 --> 00:16:53.730
And reel it back in.

00:16:53.730 --> 00:16:55.260
Last time, extend and lift.

00:16:55.260 --> 00:16:59.730
This time stay here 
for three, for two,

00:16:59.730 --> 00:17:00.730
and for one.

00:17:00.730 --> 00:17:04.150
Amazing, come on down to
your back, amazing work.

00:17:04.150 --> 00:17:07.150
Bring the hands to
interlace behind the head.

00:17:09.130 --> 00:17:11.810
Beautiful, from
here we're gonna lift

00:17:11.810 --> 00:17:14.690
the knees, extend
the right leg out.

00:17:14.690 --> 00:17:16.810
We've done this before,
a little bicycle twist

00:17:16.810 --> 00:17:20.358
here to one side,
and then the other.

00:17:21.380 --> 00:17:24.060
Inhale through center,
exhale to twist.

00:17:24.060 --> 00:17:26.980
Find a rhythm that
feels good for you.

00:17:26.980 --> 00:17:29.467
Pointing the toes
or flexing the feet.

00:17:31.840 --> 00:17:34.053
Keep the elbows nice and wide.

00:17:38.890 --> 00:17:41.256
Keep it going,
you're here for three.

00:17:42.693 --> 00:17:46.020
You're doing great.
You're here for two and one.

00:17:46.020 --> 00:17:47.261
Even it out.

00:17:48.350 --> 00:17:50.120
Then keep the knees lifted.

00:17:50.120 --> 00:17:52.720
Inhale to lower
the head, the neck,

00:17:52.720 --> 00:17:56.060
the shoulders, exhale to lift.

00:17:56.060 --> 00:17:58.730
Inhale to lower. 
Exhale to lift.

00:17:58.730 --> 00:18:00.200
Now, keep this going,
just extend

00:18:00.200 --> 00:18:01.770
the right leg out at a diagonal.

00:18:01.770 --> 00:18:05.330
Inhale to lower.
Exhale to lift.

00:18:11.230 --> 00:18:12.599
You're here for three.

00:18:13.580 --> 00:18:15.013
You're here for two.

00:18:16.030 --> 00:18:18.800
So glad you're here
one last time, good.

00:18:18.800 --> 00:18:23.850
Then, bend both knees, 
inhale, lower. Exhale, lift.

00:18:23.850 --> 00:18:25.990
Inhale, lower. 
Exhale, lift.

00:18:25.990 --> 00:18:28.250
Now, extend the left
leg at the diagonal.

00:18:28.250 --> 00:18:31.140
Inhale, lower. 
Exhale, lift.

00:18:31.140 --> 00:18:33.130
Inhale, lower. 
Exhale, lift.

00:18:33.130 --> 00:18:35.694
Head is heavy in
the hands, elbows wide.

00:18:39.730 --> 00:18:43.225
We're here for three, two,

00:18:44.740 --> 00:18:45.940
and one, great.

00:18:45.940 --> 00:18:47.600
From here, Happy Baby pose.

00:18:47.600 --> 00:18:50.420
Grab the outer
edges of the feet.

00:18:50.420 --> 00:18:53.200
Or you can grab the ankles,
or inner arches,

00:18:53.200 --> 00:18:55.720
or maybe even your
pant leg, or shin.

00:18:55.720 --> 00:18:58.160
Kick the soles of the
feet up towards the sky.

00:18:58.160 --> 00:18:59.560
Breathe into your belly here,

00:18:59.560 --> 00:19:02.921
as you gently tuck
the chin to the chest.

00:19:08.790 --> 00:19:11.580
Good, from here lower
the feet to the earth.

00:19:11.580 --> 00:19:12.870
Palms come to the mat.

00:19:12.870 --> 00:19:15.730
Heels walk up close
towards the sits bones.

00:19:15.730 --> 00:19:18.970
We inhale in. 
Exhale, Bridge Pose.

00:19:18.970 --> 00:19:20.490
Lift the hip points high.

00:19:20.490 --> 00:19:23.076
Walk the shoulders 
away from the ears.

00:19:24.200 --> 00:19:25.360
Beautiful.

00:19:25.360 --> 00:19:28.430
Press into all four
corners of your left foot.

00:19:28.430 --> 00:19:30.320
Lift the fingertips 
towards the sky,

00:19:30.320 --> 00:19:32.510
but keep your
elbows rooted down.

00:19:32.510 --> 00:19:34.830
So, kind of
these robot arms here.

00:19:34.830 --> 00:19:37.873
And inhale, exhale,
lift the right leg up.

00:19:39.150 --> 00:19:41.490
Just test it out,
and slowly lower.

00:19:41.490 --> 00:19:42.703
Inhale in.

00:19:42.703 --> 00:19:45.940
Exhale, hold on to your core 
as you lift the left leg up.

00:19:45.940 --> 00:19:47.890
Just test it out, your version.

00:19:47.890 --> 00:19:50.457
And lower, beautiful.

00:19:50.457 --> 00:19:52.940
Lower the hips,
release the arms.

00:19:52.940 --> 00:19:54.640
Open the knees wide.

00:19:54.640 --> 00:19:55.880
Soles of the feet together.

00:19:55.880 --> 00:19:57.120
Hands come to your belly.

00:19:57.120 --> 00:20:00.380
Take the deepest breath
you've taken in all day.

00:20:01.131 --> 00:20:02.300
And exhale.

00:20:02.300 --> 00:20:05.300
Close your eyes,
and relax everything.

00:20:05.300 --> 00:20:06.978
Let it go.

00:20:15.290 --> 00:20:18.810
Take a second here to
just notice how you feel.

00:20:18.810 --> 00:20:21.883
Feel the warmth of your body.

00:20:23.880 --> 00:20:27.371
Feel the gentle rise
and fall of your breath.

00:20:36.560 --> 00:20:38.520
Amazing, amazing, amazing

00:20:38.520 --> 00:20:43.503
that you showed up to claim
or reclaim your center,

00:20:45.890 --> 00:20:49.433
to notice what that feels like,

00:20:50.877 --> 00:20:52.993
and to do

00:20:55.380 --> 00:20:57.433
whatever it takes

00:21:00.770 --> 00:21:05.280
to take this time for you

00:21:07.000 --> 00:21:11.053
to ignite, to fan the flame,

00:21:18.000 --> 00:21:21.892
and set it all on fire
in the best possible way.

00:21:26.043 --> 00:21:28.010
I like to think of
these videos as a way

00:21:28.010 --> 00:21:32.550
of saying "I love
you" to the self.

00:21:32.550 --> 00:21:37.918
Each time you come for
practice it's a "I love you."

00:21:41.610 --> 00:21:45.170
So thanks for showing
up for this self-care practice,

00:21:45.170 --> 00:21:48.260
for this "I love you."

00:21:48.260 --> 00:21:49.940
I look forward to
seeing you tomorrow.

00:21:49.940 --> 00:21:52.340
Take the fingertips to
the outer edges of the legs.

00:21:52.340 --> 00:21:54.440
Go ahead and close
this chapter for today.

00:21:55.590 --> 00:21:57.670
Walk the feet as
wide as the mat.

00:21:57.670 --> 00:22:00.893
Let the knees
just fall in together.

00:22:01.940 --> 00:22:04.900
Take a stretch up and
overhead with the arms,

00:22:04.900 --> 00:22:07.110
as you begin to bat
the eyelashes open.

00:22:07.110 --> 00:22:09.093
Inhale lots of love in.

00:22:10.160 --> 00:22:12.173
Exhale lots of love out.

00:22:13.090 --> 00:22:15.312
And we'll close,
bringing the palms together,

00:22:15.312 --> 00:22:17.450
thumbs to third eye.

00:22:17.450 --> 00:22:20.984
And whisper, 
"I love you."

00:22:22.197 --> 00:22:23.931
Namaste.

00:22:26.000 --> 00:22:30.133
(soft upbeat music)