WEBVTT

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- What's up, everyone

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and welcome to, Move
your 30 Day Yoga Journey.

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It's Day 7, Nourish.

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Let's get started.

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(soft upbeat music)

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Alright, let's begin 
today seated,

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palms together.

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Take your time getting
down here and settled in.

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Taking a moment just to
let go of the day thus far.

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Politely put whatever you
have to do later, on hold.

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This is time that we've
carved out for ourselves

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to connect back inward,

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to pay attention 
to how we move,

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and today,

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to receive the 
nourishment that comes

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when we take this time
for ourself to breathe,

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to move for the
brain and the body,

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and stay open to

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any joy that you might feel,

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any comfort,

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(Benji exhales deeply)
any support.

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I am 100% totally here to

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support you on this journey.

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So I hope you can

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stay open to 
receiving that support,

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the comfort, the joy,

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and the nourishment that
comes with mindful movement.

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Close your eyes if
you haven't already,

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just taking a second to
allow your energy to settle

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and coming into this
present moment again,

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putting the past and the future

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into your periphery

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and devoting your focus to
how you feel in this moment,

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gently deepening the breath.

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And bowing the
head to the heart.

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And taking one more
deep breath in here.

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And using your exhale
to release the mudra.

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Open your eyes and
come forward onto all fours.

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It's Day 7 that's
why I start singing, sorry.

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Okay, drop the belly,
open the chest,

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look forward.

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Slow and steady exhale,
rounding through chin to chest.

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Good, inhale, drop the belly,
open your heart.

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And exhale, rounding through.

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Beautiful inhale to Tabletop,
nice neutral spine,

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and we're gonna
turn the fingers around

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and in towards the body,
left hand and then right hand,

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so both hands are turned in.

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Again, you can always go
halfway or even a quarter.

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Just feel it out, and then
nice and easy small circles.

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Feel your core turn
on a little bit here.

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Relighting that fire
a tad from yesterday.

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Connecting with your breath.

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And then releasing the hands,
bringing them forward.

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Send the hips back,
Child's Pose.

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And then inhale right back up.

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Exhale, Child's Pose.

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Getting the juices flowing.

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Inhale, right back
up with your breath.

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Exhale, send it back.

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Inhale, gently guide it forward.

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Exhale, send it back.

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Inhale, guide it forward.

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Last time, exhale, send it back.

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This time, walk your 
hands all the way

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over towards the
left side of your mat,

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maybe even come off
the edge of your mat.

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Send the hips back,

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breathe into the
right side of your body.

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And then exhale, walk it through

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and take it to the other side.

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Same thing, using that 
visualization, that imagination

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to send breath down to
the base of the pelvis,

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feeling that
expansion in the left side.

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Beautiful, come back to center.

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We'll lift back up,
come to Tabletop Position.

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When you're ready,
curl the toes under,

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send the hips up high and back,
Downward Facing Dog.

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Take some gentle movement here.

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Now I'll invite you to
elongate your inhalations

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and lengthen your exhalations.

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Play with that,
inhaling longer.

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And really
extending those exhales.

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Letting it really 
empty out each time.

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Cool, then we'll walk
the feet all the way up

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towards the top edge of the mat.

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You can criss-cross 
or step-step, anything you need.

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Can change up that
transition from time to time.

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I encourage it.

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We'll meet in a Forward Fold.

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If you have a little Benji

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or if you wanna
imagine having a Benji,

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you can give him a little pet.

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And then hands will
come to opposite elbows.

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We'll rock gently side to side.

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Bend your knees.

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Long inhalations,
long exhalations

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for this nourishing Day 7.

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And then release the arms
and we're gonna slowly roll up

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with a generous
bend in the knees.

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So as you do this, feel
the tips of your fingers

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trace along the
front line of your legs

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up through the shin.

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The kneecaps lift as the
fingertips trace across them.

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Then we trace the fingernails

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all the way up through
the front of the hip creases,

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and then we're
gonna reach the arms

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all the way up and overhead
as you stand nice and tall.

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Imagine you're holding a
big beach ball up and overhead.

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Inhale in. 
Exhale, split.

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You're gonna
softly bend the knees

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as you open to the left side.

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Left fingertips, go back,
right fingertips, go forward.

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This is as if you are

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in between two
window panes, or two walls.

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Inhale rise up,
lift the knee caps.

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Strong legs, and then exhale.

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Soft bend in the knees as
as you open to the right.

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Right fingertips back,

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left fingertips
really reach forwards,

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so you're being
pulled in two directions

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but you are
holding on to your center.

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Good, and then
inhale we rise back up.

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And exhale, bend the
knees with the fingertips

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float it all the way down
into your Forward Fold.

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Toes are pointing forward,

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inhale, lift up half way,

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this time maybe
playing with shins, excuse me.

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Hands on the shins 
but we also know

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hands on the thighs and
we also know airplane arms

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so you can start to play.

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And then release.

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Beautiful, step just
the right foot back,

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just the right foot.
Lower the right knee.

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Inhale, reach both fingertips 
forward, up and back.

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Big breath, big stretch.

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And then exhale,
you're gonna pull

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the left hip crease back 
send the left fingertips back,

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right fingertips forward.

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Just like we did in Mountain,

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but now we are in
this nice low lunge.

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And if your left
arm gets stuck here,

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'cause the pec
and shoulders tight,

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no worries, breath deep.

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Good inhale, both arms
reach all the way back up.

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And exhale, 
we float fingertips down.

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Beautiful, plant the palms

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step the left
foot back, Plank Pose.

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Inhale in here,
exhale, Downward Facing Dog.

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Good, step the right foot up.

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Lower the left
knee to the ground.

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Inhale both arms sweep up.

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Big breath, big stretch.

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Good, exhale. Here we go.

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Turning to the right.

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Right hip crease pulls back.

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Right fingertips reach back,

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left fingertips reach forward.

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Connected to the
upper abdominals

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here to feel that length.

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Lifting up out of the posture.

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Good, then inhale,
reach both arms up.

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And exhale, take it all
the way down plant the palms.

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Step the right toes
back to Plank, inhale in.

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Exhale, Downward
Facing Dog, beautiful.

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Bend the knees,
inhale to look forward.

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Exhale this time,
maybe you hop to the top

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or maybe step-step,
or criss-cross step.

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Again, it is up to you.

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Making your way back up
to the the Forward Fold.

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Inhale, halfway lift, your version.

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Find length in the neck,
extension in the spine.

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And then exhale, let it all go.

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Beautiful,
fingertips come to the mat.

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We step the right foot back.

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Lower the right knee 
to the earth.

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Inhale, sweep the arms up.

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Exhale, palms come together

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we're moving into a twist here.

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Outer edge of the right arm

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to the outer edge
of the left thigh.

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Now bring your bottom
hand into a fist here.

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So you can use your
left palm to really press,

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and find more
extension in the spine here.

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Breathe into your belly.

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Front foot is glued to the mat.

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Breath deep, 
neck is nice and long.

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Beautiful, inhale in here.

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Exhale to release,
plant the palms.

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Step back to Plank Pose.

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Inhale here.

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Doming up through 
the upper back body.

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And then exhale,
Downward Facing Dog.

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Beautiful. 
Take a breath here, inhale.

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And exhale.

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Good, inhale, look forward.

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Step the right foot all
the way up into your lunge.

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Lower the left
knee to the ground.

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Big breath, big gesture here.

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Inhale, rise up, fingertips
reaching toward the sky.

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Exhale, palms come together.

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We start to twist pull
the right hip crease back.

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Outer edge of the left elbow

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to the outer edge
of the right thigh.

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Bottom hand comes into a fist.

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Press your right
palm on top of that fist

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to find the length in the spine.

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Breath in to your belly.

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Foundation is strong.

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Breath here, you got this.

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Beautiful, and
then slowly release.

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Plant the palms,
step the right toes back.

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Inhale in.

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This time exhale slowly 
lower down to the belly.

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Good, inhale, Cobra.
Nice and easy here.

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Exhale to soften and release.

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Curl the toes under, inhale in.

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Press up to Plank or all fours
if you need a little break.

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Downward Facing Dog.

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When you get in 
Downward Facing Dog,

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take a deep breath in.

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And exhale out
through the mouth.

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Good, on your next
inhale lift the heels high,

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high, high so you are on
the balls of your feet.

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And then listen carefully,
you are gonna

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tick-tock on the
balls of your feet,

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you're gonna just
take your heels over

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towards the right,
and pause here, breathe.

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Feeling that stretch, 
as you press into the left palm

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press to the right palm.

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Good, then rock through center, 
tick-tock through center.

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Stay on the balls
of the feet as you

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bring the heels 
now over to the left.

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Again, press away 
from your yoga mat.

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Feel the stretch, beautiful.

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Inhale, comeback to center.

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Exhale, drop the heels
down towards the earth.

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Lovely, bend the knees, 
inhale, look forward.

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Exhale, make your 
way to the top.

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Good, this time bring the 
feet together, really together.

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Inhale, halfway lift, your version.

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Exhale to soften and fold.

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Bend the knees
generously bring your thumbs

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to the hip creases.

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Send your hips back, way back.

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Then drop the
fingertips down to come up,

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and use this as kind of
reaching the arms forward,

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to kind of counterweight.

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Sending the weight
way back to your heels.

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Breathe.

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Then keep the 
right fingertips reaching

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forward as you draw a line

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with your left
fingertips across the chest

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and all the way back.

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And then send it back forward. 
Sink a little lower,

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and then right
fingertips across the chest.

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Take it all the way back.

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And then take it forwards.
Sink a little lower, inhale in.

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Exhale, rise all the 
way up towards the sky.

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Big breath, big stretch.

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And then exhale,
release the fingertips down.

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Interlace the fingertips 
behind your back.

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Draw the knuckles down and away
to open up through the chest.

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Draw a line with your nose
over towards the right shoulders.

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Receive that
little kiss on the neck.

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And then over to center
and draw a line with your nose

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over towards the left shoulder.

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Soften the skin of the face
and just feel this tenderness.

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What it feels like
to show up for yourself

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seven days in a row.

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In this way trying new things,
meeting your comfortable edge.

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Okay, come back to center,
or uncomfortable edge

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for that matter.

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Here we go, inhale,
reach for the sky.

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Exhale, Forward Fold.

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Inhale, halfway lift. 
Just find length

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in the neck, in the spine, 
soft bend the knees.

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And then let it all go.

00:14:09.340 --> 00:14:11.750
Good, step the right foot back.

00:14:11.750 --> 00:14:14.850
This time you can keep
the right knee coming down

00:14:14.850 --> 00:14:16.440
to the earth or we can work

00:14:16.440 --> 00:14:18.670
this time we could lifted.

00:14:18.670 --> 00:14:21.290
Big breath, we send the 
fingertips forward, up and back.

00:14:21.290 --> 00:14:22.740
Nice high lunge.

00:14:22.740 --> 00:14:23.860
Good, inhale in here.

00:14:23.860 --> 00:14:26.510
Exhale, opening to the left.

00:14:26.510 --> 00:14:28.660
So twisting, opening to the left.

00:14:28.660 --> 00:14:31.370
Left hip crease pulls back.

00:14:31.370 --> 00:14:33.720
Left fingertips back,
right fingertips forward.

00:14:34.770 --> 00:14:36.220
Now from here, listen carefully.

00:14:36.220 --> 00:14:39.580
We can do this on the knee
too with the back knee lowered.

00:14:39.580 --> 00:14:40.980
We're gonna send
the right fingertips

00:14:40.980 --> 00:14:42.940
up towards the sky,
left fingertips down.

00:14:42.940 --> 00:14:46.850
Maybe you grab on to the
outer edge of your right thigh.

00:14:46.850 --> 00:14:48.868
Maybe not, 
but just checking it out.

00:14:48.868 --> 00:14:51.030
Inhale in.

00:14:51.030 --> 00:14:54.720
Good, exhale, cartwheel
all the way back down.

00:14:54.720 --> 00:14:57.720
Keep the back heel lifted,
step it in just a bit,

00:14:57.720 --> 00:14:59.460
straighten the left leg.

00:15:01.610 --> 00:15:03.680
Good, soft bend that front knee.

00:15:03.680 --> 00:15:05.240
Pull the left hip crease back.

00:15:05.240 --> 00:15:06.896
Breathe, breathe, breathe.

00:15:11.510 --> 00:15:13.930
Then light a
little match in your core

00:15:13.930 --> 00:15:14.890
lift the right foot up,

00:15:14.890 --> 00:15:18.160
just to kick it back
back to your lunge, good.

00:15:18.160 --> 00:15:20.800
Nice, plant the palms
set it back, Plank Pose.

00:15:20.800 --> 00:15:24.130
Doming up through the
upper back body, breathe in.

00:15:24.130 --> 00:15:27.540
Exhale, Downward
Facing Dog, breathe out.

00:15:27.540 --> 00:15:30.530
Inhale, look forward, step
the right leg all the way up.

00:15:30.530 --> 00:15:33.090
Again, option to
lower the back knee here,

00:15:33.090 --> 00:15:34.610
or keep it lifted, as we inhale

00:15:34.610 --> 00:15:37.251
we rise strong high lunge here.

00:15:38.870 --> 00:15:40.370
And then, pull the
left hip crease back.

00:15:40.370 --> 00:15:41.880
Connect to your center.

00:15:41.880 --> 00:15:44.780
Nice and easy, we send
the right fingertips back.

00:15:44.780 --> 00:15:47.053
Left fingertips
keep reaching forward.

00:15:50.590 --> 00:15:52.490
Beautiful, now we're 
gonna turn it

00:15:52.490 --> 00:15:54.590
we'll dial it, so left
fingertips reach up.

00:15:54.590 --> 00:15:56.320
Right fingertips down,
maybe we grab

00:15:56.320 --> 00:15:58.100
the outer of the left thigh.

00:15:58.100 --> 00:16:00.510
Again, we can do
this on the knee.

00:16:00.510 --> 00:16:04.363
Feeling that whole
body with the breath.

00:16:05.430 --> 00:16:07.078
Building strength.

00:16:08.810 --> 00:16:11.580
Engaging muscles that

00:16:11.580 --> 00:16:13.330
maybe haven't been 
engaged in a long time.

00:16:13.330 --> 00:16:14.970
We got this, inhale in.

00:16:14.970 --> 00:16:17.820
Exhale cartwheel it 
all the way down.

00:16:17.820 --> 00:16:19.370
Back heel stays lifted,
you are just gonna

00:16:19.370 --> 00:16:22.550
step the ball of the
left foot up just a bit.

00:16:22.550 --> 00:16:25.638
Straighten the front leg,
pull the right hip crease back.

00:16:34.386 --> 00:16:35.830
Good, now bend your front knee.

00:16:35.830 --> 00:16:39.010
Lift the back foot just
to kick it back your lunge.

00:16:39.010 --> 00:16:40.700
Good, plant the palms. 
Here we go.

00:16:40.700 --> 00:16:42.490
Step the right toes back.

00:16:42.490 --> 00:16:44.100
Inhale, look forward,
shift forward.

00:16:44.100 --> 00:16:45.560
Exhale Chaturanga,

00:16:45.560 --> 00:16:48.863
so you are gonna go
Upward Facing Dog, or Cobra.

00:16:51.150 --> 00:16:54.790
Inhale in, in your 
Cobra or Up Dog.

00:16:54.790 --> 00:16:57.433
Exhale to make your way
to Downward Facing Dog.

00:16:58.720 --> 00:17:01.170
Inhale in deeply here.

00:17:01.170 --> 00:17:03.504
And exhale, completely.

00:17:05.220 --> 00:17:07.410
Bend the knees, 
inhale to look forward.

00:17:07.410 --> 00:17:10.060
Exhale, make your way
to the top of the mat.

00:17:11.300 --> 00:17:13.523
Inhale, halfway lift.

00:17:13.523 --> 00:17:16.140
Exhale to soften and bow.

00:17:16.140 --> 00:17:17.940
Good, inhale bend the knees,

00:17:17.940 --> 00:17:20.900
send the fingertips
forward, up and back.

00:17:20.900 --> 00:17:24.340
Slight back bend here
as you lift the chest.

00:17:24.340 --> 00:17:26.470
And then hands come together.

00:17:26.470 --> 00:17:28.930
And we come back to
Mountain Pose here.

00:17:28.930 --> 00:17:31.880
Just close your eyes,
and capture this moment.

00:17:31.880 --> 00:17:33.210
Notice what it feels like.

00:17:33.210 --> 00:17:36.870
You can feel your
heart maybe beating here,

00:17:36.870 --> 00:17:38.900
the blood pumping.

00:17:45.598 --> 00:17:48.532
Then we're gonna step
the feet as wide as the mat.

00:17:50.340 --> 00:17:52.394
Toes pointing forward.

00:17:52.394 --> 00:17:54.740
Interlace the fingertips,
press the palms out.

00:17:54.740 --> 00:17:56.760
We're just gonna
drop the hips back

00:17:56.760 --> 00:17:59.190
into a little squat here.

00:17:59.190 --> 00:18:00.386
And then lift.

00:18:01.520 --> 00:18:04.030
Lower, and lift.

00:18:04.030 --> 00:18:06.240
Really pressing into 
the outer edges of your feet.

00:18:06.240 --> 00:18:08.760
Lower, and lift.

00:18:09.890 --> 00:18:13.180
Lower, and lift.

00:18:13.180 --> 00:18:16.220
Lower, and lift.

00:18:16.220 --> 00:18:17.620
Lower, and lift.

00:18:17.620 --> 00:18:20.210
The next time you
are low stay low.

00:18:20.210 --> 00:18:21.716
Breathe deep here.

00:18:21.716 --> 00:18:24.870
Pressing into the 
outer edges of the feet.

00:18:24.870 --> 00:18:26.843
The ball joint of the big toe.

00:18:27.950 --> 00:18:29.520
Then you're gonna
just keep the lower body

00:18:29.520 --> 00:18:31.100
where its at release the bind,

00:18:31.100 --> 00:18:32.660
and we are gonna
take the right hand

00:18:32.660 --> 00:18:34.130
to the right inner thigh

00:18:34.130 --> 00:18:35.645
and just send
the left fingertips

00:18:35.645 --> 00:18:37.473
all the way up 
to the sky. Open.

00:18:38.490 --> 00:18:40.740
Good, and then release.
Take it to the other side.

00:18:40.740 --> 00:18:43.910
Back of the left hand
comes to the left inner thigh.

00:18:43.910 --> 00:18:47.480
And we send the right
fingertips all the way up. Open.

00:18:47.480 --> 00:18:50.190
Beautiful, 
now we're gonna inhale.

00:18:50.190 --> 00:18:52.930
A little modified Star Pose 
here so take up space.

00:18:52.930 --> 00:18:55.380
Send the fingertips 
out left to right.

00:18:55.380 --> 00:18:57.570
Lift the heels if
you are feeling brave.

00:18:57.570 --> 00:18:58.746
Lift, lift, lift.

00:18:58.746 --> 00:19:00.070
And lower. Good.

00:19:00.070 --> 00:19:03.240
Lift, and lower.

00:19:03.240 --> 00:19:05.370
Lift, and lower.

00:19:05.370 --> 00:19:06.840
Now if you were not
lifting go ahead and

00:19:06.840 --> 00:19:09.243
lift your everyone,
lift, lift, lift.

00:19:10.390 --> 00:19:14.530
Hold on to a 
focal point out in front.

00:19:14.530 --> 00:19:17.973
Something that'll help you
with your balance here.

00:19:19.410 --> 00:19:20.710
And then you are
just gonna slowly,

00:19:20.710 --> 00:19:22.130
starting with the
tips of the fingers,

00:19:22.130 --> 00:19:24.130
soften the fingertips.

00:19:24.130 --> 00:19:26.140
Soften the wrists.

00:19:26.140 --> 00:19:27.620
Soften the elbows.

00:19:27.620 --> 00:19:29.630
Relax your shoulders.

00:19:29.630 --> 00:19:31.310
Lower the heels.

00:19:31.310 --> 00:19:33.921
We'll walk the
feet slowly together.

00:19:35.830 --> 00:19:39.050
Mountain Pose and we
are just in this softness,

00:19:39.050 --> 00:19:41.977
this just...

00:19:43.700 --> 00:19:46.200
Am I going to say supple? Yes.
Just like this suppleness.

00:19:46.200 --> 00:19:48.340
This openness.

00:19:48.340 --> 00:19:51.201
This nourished mind,
nourished body.

00:19:53.540 --> 00:19:55.947
Take a deep breath
in through the nose.

00:19:57.230 --> 00:19:58.994
And out through the mouth.

00:20:00.920 --> 00:20:02.367
In through the nose.

00:20:03.910 --> 00:20:06.140
And out through the mouth.

00:20:06.140 --> 00:20:08.010
And last one, make it amazing.

00:20:08.010 --> 00:20:09.478
In through the nose.

00:20:10.990 --> 00:20:12.252
And out through the mouth.

00:20:13.109 --> 00:20:14.627
Good, inhale, reach it up.

00:20:15.740 --> 00:20:18.023
Exhale, Forward Fold,
soft fingers.

00:20:18.940 --> 00:20:22.350
Plant the palms step one
foot back then the other.

00:20:22.350 --> 00:20:23.970
And then lower on to your knees.

00:20:23.970 --> 00:20:25.480
Lower all the
way onto your belly.

00:20:25.480 --> 00:20:27.223
Try to keep the softness.

00:20:28.260 --> 00:20:29.280
Good, then we're gonna roll

00:20:29.280 --> 00:20:31.483
onto our backs
here and join Benji.

00:20:33.670 --> 00:20:34.610
And when you get there,

00:20:34.610 --> 00:20:37.000
you're gonna kick the
legs up towards the sky,

00:20:37.000 --> 00:20:39.683
and reach the arms
up towards the feet.

00:20:40.790 --> 00:20:43.670
So we're like a
little dead bug here,

00:20:43.670 --> 00:20:46.850
we're just gonna shake 
the feet, shake the arms.

00:20:46.850 --> 00:20:49.210
Ending our practice here,

00:20:49.210 --> 00:20:50.682
with a little shake.

00:20:51.950 --> 00:20:53.255
Give it a try.

00:20:54.700 --> 00:20:58.220
This is as much 
for your brain as it is

00:20:58.220 --> 00:21:03.080
for just kind of the release 
of the physical body.

00:21:03.080 --> 00:21:06.550
So come on now if you
feel silly, you're not alone.

00:21:06.550 --> 00:21:09.270
We're here for three,
shake a little faster.

00:21:09.270 --> 00:21:11.170
We're here for two,
a little more.

00:21:11.170 --> 00:21:15.150
Surprise yourself as fierce
as you can shake, shake, shake.

00:21:15.150 --> 00:21:17.810
And then release,
let everything go.

00:21:17.810 --> 00:21:19.370
Let the legs go long.

00:21:19.370 --> 00:21:21.290
Let the arms rest
gently at your sides,

00:21:21.290 --> 00:21:23.210
tuck your chin to your chest.

00:21:23.210 --> 00:21:25.164
Relax your shoulders,
breathe in.

00:21:26.370 --> 00:21:28.260
And as you exhale,
relax the weight

00:21:28.260 --> 00:21:31.672
of your body completely
and fully into the earth.

00:21:34.070 --> 00:21:35.740
Let everything go.

00:21:38.320 --> 00:21:41.095
A little truly goes a long way.

00:21:44.840 --> 00:21:48.871
Taking a moment here to
just let it all soak in.

00:22:00.760 --> 00:22:02.740
You are so loved

00:22:05.860 --> 00:22:10.328
and held and
seen in this practice

00:22:14.246 --> 00:22:16.172
because you show up.

00:22:18.440 --> 00:22:21.254
So I look forward to
seeing you again tomorrow.

00:22:23.750 --> 00:22:25.849
Tomorrow is a very

00:22:25.849 --> 00:22:30.132
restorative practice that

00:22:32.210 --> 00:22:34.812
I personally don't
think you should miss.

00:22:37.990 --> 00:22:40.320
And we already committed to
this full journey together.

00:22:40.320 --> 00:22:43.530
So how about just say,
see you tomorrow.

00:22:43.530 --> 00:22:45.023
Bring the palms together.

00:22:46.000 --> 00:22:47.520
Go ahead and gently
rub the palms together

00:22:47.520 --> 00:22:49.970
just a little bit as
you bring the hands up

00:22:49.970 --> 00:22:53.322
to the forehead, the brow.

00:22:55.200 --> 00:22:57.591
Final breath all together.

00:22:58.760 --> 00:23:00.485
As a collective, 
as a community

00:23:00.485 --> 00:23:02.831
inhale lots of love in.

00:23:04.020 --> 00:23:05.260
And lots of love out.

00:23:05.260 --> 00:23:06.540
Thank you so much.

00:23:06.540 --> 00:23:08.225
See you tomorrow.

00:23:08.225 --> 00:23:09.650
Namaste.

00:23:12.129 --> 00:23:16.023
(soft upbeat music)