WEBVTT

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- What's up, party people?
Welcome to Move.

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It is Day 25.
Can you believe it?

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And today,

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we release.

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Let's get started.

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(soft upbeat music)

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Okay, come into a
comfortable seat.

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Sit up nice and tall.

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Welcome back.

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We're gonna begin with a
little breath of fire today,

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a little Kapalabhati breath.

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So if you are new to
this Pranayama technique,

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I will guide you.

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No worries.

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We're gonna take one
fist and then the other,

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and bring it
right to the center.

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This point in which 
we've been finding

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that stability and that
connection to move from.

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And we're gonna
kinda stir things up,

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in order to let go,

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release that which
is no longer serving.

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And create new patterns,
new pathways to move forward.

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All of that in this? Yes.

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Thank you for being here.

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So one fist in
front of the other.

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If this just
doesn't work for you,

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you can just bring
your fingertips right here.

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To your torso,

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to the belly,

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just above the belly button.

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So we're just gonna
take a deep breath in here

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to start and
feel that expansion.

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Feel the arms, the hands,

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kind of move out
as you breathe in.

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And then exhale, really draw 
it in as you breathe out.

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And to kind of accentuate that,

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I'm gonna invite you
to create a shush sound

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when you breathe out.

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So let's give it a try.
Just workshop this with me.

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Inhale, expand.

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Exhale, shh.

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And as you're shh exhaling,

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you can feel that
drawing in of the navel,

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of the belly, with the exhale.

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Let's give it a try again.
Here we go.

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Big inhale in,
feel the expansion.

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And exhale, shh.

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Center draws in.

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One more time,
just to play, inhale.

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And exhale, it draws in, shh.

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You can visualize yourself
pushing up into Plank here.

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That's what we're talking about.

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Awesome, lovely.
Shake it out.

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We're gonna
literally shake one hand,

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then the other,

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then both.

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Then inhale in.

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Exhale, toss it away.

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Inhale in, shake.

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Exhale, toss it away.

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Last time.
Shake it up.

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Sit up tall.
Deep breath in.

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And exhale, toss it away.

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Alright, now for Kapalabhati.

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Bring the hands
back to your center.

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Fingertips or you 
can do the fist.

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This reminds me of that,

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bubble gum, 
bubble gum in a dish game

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that some of us
used to play as kids.

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Okay.

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So we're going to aim for
short, sharp exhales here.

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We're basically creating 
that same movement

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that we did before in the
little workshop in the warmup.

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But we're creating 
a faster rhythm.

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So it's going to
move so fast that

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the inhale actually 
becomes passive.

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You find that expansion

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and then the short, sharp exhale

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draws the muscles
in, in, in.

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Alright, let's give it a try.

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Inhale in.

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Exhale, let everything go.

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Inhale in.

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Exhale, draw the
navel back to the spine.

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Keep it going. 
Keep your shoulders relaxed.

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Keep the skin of the face soft.

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Pets typically like
this pranayama, this breath.

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So try to just stay focused.

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It's okay to smile.

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Drawing the navel in.

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Trying to isolate the movement.

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Relax the skin of the face.

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10 more seconds.

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And let everything go.

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Bring the hands to rest gently
on the knees or the thighs.

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Close your eyes.
Take a deep breath in.

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As you exhale, 
relax your shoulders.

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Just observe.

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Notice how you feel.

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And then gentle
twist to the right.

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Inhale to lift and lengthen up
through the crown of the head.

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Chest lifts.

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Exhale to journey into
the twist a little bit more.

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See if from that same
place that we were doing

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the exhale from,
the short sharp exhale,

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see if you can
move from there, here.

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Rather than
pressing with your hands

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or cranking in your neck.

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Pro tip, allow the
breath to move you.

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Then come back to center.

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Take it to the other side.

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Oh, Benji. So precious.

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You gotta bring the breath.

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Great, come back to center.

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Let's take it on all fours.

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Soft, easy movement here.

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Find a little warm
up through your spine.

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Cat-Cow.

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Maybe moving 
the shoulders, the neck.

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Bumping the hips
a little left to right.

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And then Downward Facing Dog.

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Follow your breath.

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Then let the heels get heavy.

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Claw through the fingertips.

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Knuckles ground down.

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Inhale in through the nose.

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And exhale out
through the mouth.

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In through the nose.

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Exhale, bend the knees,
look forward

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and make your way to
the top of your mat.

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How you get there is up to you.

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How you move to
the top is up to you.

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Forward Fold.

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Inhale, halfway lift.

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Find length in the spine.

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Exhale to soften and fold.

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Root to rise here.
Ground through the feet.

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Bend the knees generously.

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Spread the
fingertips as you inhale.

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Reach for the sky.

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And then exhale, 
hands to heart, Mountain Pose.

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Deep breath in.

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Again, out through the mouth.

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Good, inhale, reach for the sky.

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Exhale, Forward Fold 
all the way down.

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Inhale, step the 
right foot back then the left.

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Exhale, Plank Pose. Strong.

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Good, inhale in again,
stay here.

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Exhale, find that 
ssh sound again.

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Feeling your front body drawing
up to meet your back body.

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So that big
engagement in the core.

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One more time here,
inhale in.

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Exhale, do it with me, sshh.

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Feel that contraction,

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in the front body.

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Good, then slowly
lower to the knees.

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Squeeze the elbows
into the side body

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as you lower all the
way down to the belly.

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Press into the tops of the feet

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and bring your fingertips
now off your yoga mat

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as you draw your elbows down,

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shoulder blades in, scaps in.

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And tuck the chin
and slowly roll up.

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Keep it small.

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Inhale, rise.
Exhale, fall.

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Repeat, inhale, rise.

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Exhale, fall.

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Press into the tops
of the feet firmly.

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Inhale, rise.

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And exhale, soften and release.

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Okay, inhale in here.

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Hands underneath the shoulders,

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curl the toes under.

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S-H sound as you
press up to Plank.

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Shh.

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Good, quietly whisper 
to yourself, "I am strong."

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Hips up high and back, 
Downward Facing Dog.

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Inhale, lift the
right leg up high.

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Exhale, slow and steady.

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Step it all the way up.

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Lower the left
knee to the ground.

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Inhale, sweep the arms
all the way up and overhead.

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Then exhale,
Send the fingertips down to

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interlace behind your back.

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Knuckles draw
down and away here,

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as you lift the chest,
open your heart.

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Good, then release 
everything down.

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Lift the back knee, 
find that twist.

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Right fingertips
reach up, breathe in.

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And lower as you breathe out.

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Step the right toes back.

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Inhale in here.

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Exhale, lower to the belly.

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Fingertips come off the mat,

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as you press into
the tops of the feet.

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And we rise up,
inhale, Cobra.

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Exhale to soften and fold.

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You can experiment maybe
with the palms now wide,

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going to the ground,

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arms externally rotated.

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Follow your breath.
Inhale in to rise.

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Exhaling to soften
and bow back down.

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Beautiful. Draw the hands
underneath the shoulders,

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curl the toes under.

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Again, S-H sound as you 
breathe out, big inhale.

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Feel your belly,
press into the earth.

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Big exhale to press up.

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Sshh.

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Press up, power up.
So strong.

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Inhale in again.

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Exhale, hips up high and back, 
Downward Facing Dog.

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Inhale, lift the
left leg up high.

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Exhale, gently step 
it all the way up.

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Lower the right knee,

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sweep the arms up and
overhead as you breathe in.

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And bend the elbows,
fingertips release.

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Interlace behind your back
as you breathe out.

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Opposite thumb on top.

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Opposite from
what you did before.

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Draw the knuckles down
and away as you inhale,

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open the chest, lift your heart.

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Lift the chin slightly.

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And then release.
Gorgeous.

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Right hand to the earth.
Lift the right knee.

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Inhale as you pull
the left hip crease back,

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left fingertips reach up.

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Big belly breath.

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And exhale, left hand down.

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Step the left foot back.

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Inhale to look forward, 
shift forward.

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Exhale, lower all
the way to the belly.

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Fingertips off the
mat or palms off the mat.

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Externally rotate through 
the upper arm bones.

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As you inhale, rise up.

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Moving the energy.

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Exhale, soften and bow.

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Press into the foundation, 
tuck the chin.

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Inhale, rise up.

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And exhale.

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Creating more space,
more flexibility,

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mobility.

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And then slowly
release everything.

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Bring the hands to, 
back underneath the shoulders.

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Excuse me. Then we'll 
curl the toes under

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and press just to all fours.

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All fours.

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Good, from here, inhale in.

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Exhale S-H sound as you lift
the knees and Hovering Table,

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check in. Sshh.

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Inhale to lower.

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Exhale, lift.

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Feel the low belly 
muscles engage.

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Inhale, lower.

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Come on, give it a try.

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Inhale in, exhale. Ssh.

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And just play a little bit here.

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Feel that
connection in the low abs.

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Tug your hands back 
in space as you lift.

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That's the ticket.

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Pulling the hands back.

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Imagining dragging the toes
forward as you lift the knees.

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And let's do two more.

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Awesome.
Come onto the knees.

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You're gonna walk
the knees together

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and bring the feet together.

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Heels wide as you
send the hips back

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for a Hero variation.

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You can bring a blanket

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right behind the
backs of the knees

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for a little more
spaciousness here.

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Or you can skip this
altogether and come to all,

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excuse me, come to
cross-legged seat.

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Fingertips come
to the shoulders.

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We sit up nice and tall.

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Think about this
lift through the front,

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grounding through the back.

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Great, we're gonna start to
rock a little left to right.

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Rotate rather, 
a little, not rock,

00:12:19.250 --> 00:12:20.770
a little left to right.

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Keeping the elbows lifted,

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breathing wide into the torso.

00:12:26.750 --> 00:12:28.190
And then find a little breath,

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inhaling to one side,
exhaling to the other.

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Find your focus.

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Lift up tall through the spine.

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If you're on your knees,

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squeeze the legs together 
and lift from there.

00:12:51.583 --> 00:12:54.403
Your gaze,
your nose, your heart

00:12:54.403 --> 00:12:58.140
and your center moving
in the same direction here

00:12:58.140 --> 00:12:59.040
all as one.

00:12:59.040 --> 00:13:00.571
We're here for three,

00:13:01.730 --> 00:13:02.656
two,

00:13:03.950 --> 00:13:05.104
and one.

00:13:06.110 --> 00:13:08.580
Great. Release that,
bring your hands gently

00:13:08.580 --> 00:13:10.290
to the knees or the thighs.

00:13:10.290 --> 00:13:11.780
Pause, observe the breath.

00:13:11.780 --> 00:13:13.271
Notice how you feel.

00:13:17.840 --> 00:13:19.820
Good, come forward.
Inhale.

00:13:19.820 --> 00:13:21.800
Exhale, curl the toes under.

00:13:21.800 --> 00:13:24.210
Send it back,
Downward Facing Dog.

00:13:24.210 --> 00:13:25.540
Good, walk the hands now

00:13:25.540 --> 00:13:28.003
all the way back
towards the tops of the feet.

00:13:28.970 --> 00:13:31.370
Inhale, slide the hands
up the tops of the feet,

00:13:31.370 --> 00:13:33.470
the shins, 
the knees, the thighs

00:13:33.470 --> 00:13:36.690
'til you come to a
nice flat back position.

00:13:36.690 --> 00:13:38.190
Inhale in here.

00:13:38.190 --> 00:13:39.610
Exhale, let it all go.

00:13:39.610 --> 00:13:41.710
Forward Fold, root to rise here.

00:13:41.710 --> 00:13:42.990
So ground through the feet.

00:13:42.990 --> 00:13:45.920
As you inhale, reach the
fingertips all the way up.

00:13:45.920 --> 00:13:46.900
Reach, reach, reach.

00:13:46.900 --> 00:13:49.130
And then exhale,
hands to heart.

00:13:49.130 --> 00:13:52.420
Walk the feet together, 
really together.

00:13:52.420 --> 00:13:54.650
Bend the knees,
send the hips back.

00:13:54.650 --> 00:13:56.880
Fingertips forward, Utkatasana.

00:13:56.880 --> 00:13:58.490
Take your time.

00:13:58.490 --> 00:14:00.820
Now find your breath.
Find your footing.

00:14:00.820 --> 00:14:02.550
Drop your center down in space.

00:14:02.550 --> 00:14:03.600
Inhale in.

00:14:03.600 --> 00:14:06.283
Exhale, 
toss something behind you.

00:14:06.283 --> 00:14:07.617
Inhale, reach forward.

00:14:07.617 --> 00:14:09.571
Exhale, toss it behind.

00:14:09.571 --> 00:14:11.389
Inhale, reach forward.
A little lower.

00:14:11.389 --> 00:14:12.881
Exhale, toss it behind.

00:14:12.881 --> 00:14:14.811
Two more.
Inhale, reach forward, lower,

00:14:14.811 --> 00:14:16.580
Exhale, toss it behind.

00:14:16.580 --> 00:14:18.210
Last one.

00:14:18.210 --> 00:14:19.160
Then inhale.

00:14:19.160 --> 00:14:21.270
Straighten the legs,
reach all the way up.

00:14:21.270 --> 00:14:23.580
Exhale, rain it down,
Forward Fold.

00:14:23.580 --> 00:14:26.350
Right away, walk it all
the way out to a Plank.

00:14:26.350 --> 00:14:27.810
Strong and steady.

00:14:27.810 --> 00:14:28.890
Inhale in.

00:14:28.890 --> 00:14:30.620
Exhale, Downward Facing Dog.

00:14:30.620 --> 00:14:32.940
Walk the feet out,
hip width apart.

00:14:32.940 --> 00:14:33.975
Nice.

00:14:34.830 --> 00:14:36.960
Inhale, lift the
right leg up high.

00:14:36.960 --> 00:14:38.890
Exhale, bring your right shin

00:14:38.890 --> 00:14:41.450
all the way up towards
the front edge of your mat.

00:14:41.450 --> 00:14:43.290
Extend through the back leg.

00:14:43.290 --> 00:14:45.580
Today, walk the
fingertips off the mat.

00:14:45.580 --> 00:14:46.640
Play here.

00:14:46.640 --> 00:14:49.110
Looping the shoulders,
lifting your heart, Cobra.

00:14:49.110 --> 00:14:49.943
Just see what happens.

00:14:49.943 --> 00:14:52.583
If that's much too much
bring 'em right back in front.

00:14:53.430 --> 00:14:55.080
Good, inhale in here.

00:14:55.080 --> 00:14:57.800
Exhale, we're gonna
lower to the hands

00:14:57.800 --> 00:14:59.330
or to the forearms.

00:14:59.330 --> 00:15:01.620
Take three breaths here.

00:15:01.620 --> 00:15:03.483
Maybe close your eyes.

00:15:05.210 --> 00:15:07.195
Notice how you feel.

00:15:17.770 --> 00:15:20.030
And then slowly,

00:15:20.030 --> 00:15:21.430
using the palms to come back up.

00:15:21.430 --> 00:15:23.470
You're gonna
bring your hands over

00:15:23.470 --> 00:15:24.720
towards the left
side of your mat.

00:15:24.720 --> 00:15:26.710
Turn to look past
to your left shoulder.

00:15:26.710 --> 00:15:28.770
Look at your left leg.

00:15:28.770 --> 00:15:31.810
So this may not be
available for you today.

00:15:31.810 --> 00:15:33.118
And if it's not,
you're just going to release

00:15:33.118 --> 00:15:34.790
any expectation and that's cool.

00:15:34.790 --> 00:15:36.110
You're just gonna,
(snaps fingers)

00:15:36.110 --> 00:15:38.563
point towards your left foot.

00:15:39.490 --> 00:15:41.360
If it's available, 
you might bend the left knee,

00:15:41.360 --> 00:15:44.180
grab the left ankle.

00:15:44.180 --> 00:15:46.130
Maybe the left arch,

00:15:46.130 --> 00:15:47.540
or the left toes.

00:15:47.540 --> 00:15:48.840
You can hook
your arm if you like,

00:15:48.840 --> 00:15:51.340
but just be gentle
with that quad release.

00:15:51.340 --> 00:15:53.060
Lift up from the pelvic floor.

00:15:53.060 --> 00:15:54.670
Everyone engage.

00:15:54.670 --> 00:15:55.697
Deep breath in.

00:15:56.600 --> 00:15:58.490
And then exhale 
to slowly release it

00:15:58.490 --> 00:16:00.070
back down to the earth.

00:16:00.070 --> 00:16:01.733
Press into the palms,
curl the toes under.

00:16:01.733 --> 00:16:04.230
You're gonna go right
back up to Three-Legged Dog.

00:16:04.230 --> 00:16:06.380
Inhale in, exhale from center,

00:16:06.380 --> 00:16:08.330
right foot all the way up.

00:16:08.330 --> 00:16:11.200
And then slowly lower it down.

00:16:11.200 --> 00:16:14.700
Good. On your next breath,
lift the left leg up high.

00:16:14.700 --> 00:16:16.905
Bend the knee,
bring it in.

00:16:16.905 --> 00:16:18.920
Breathe out.
Straighten the right leg.

00:16:18.920 --> 00:16:20.760
Take a look at it.

00:16:20.760 --> 00:16:23.830
Good, and then slowly walking
the fingertips back in space.

00:16:23.830 --> 00:16:27.400
We inhale.
Find a little back bend here.

00:16:27.400 --> 00:16:29.493
Woo, and then Forward Fold.

00:16:30.375 --> 00:16:31.780
In your Pigeon here.

00:16:31.780 --> 00:16:34.560
Soften the skin of the face.
Relax your jaw.

00:16:34.560 --> 00:16:36.399
Breathe, breathe, breathe.

00:16:39.510 --> 00:16:41.530
Notice how the
quality of your practice

00:16:41.530 --> 00:16:44.531
has changed since Day 1.

00:16:48.830 --> 00:16:50.893
Three breaths here.

00:17:05.550 --> 00:17:07.452
Soften your forehead.

00:17:09.594 --> 00:17:11.460
And then slowly, slowly,

00:17:11.460 --> 00:17:13.390
we'll press into
the earth to come up.

00:17:13.390 --> 00:17:15.150
Bring the hands to the
right side of the mat.

00:17:15.150 --> 00:17:17.790
Take a look. (snapping fingers)
Maybe you just point,

00:17:17.790 --> 00:17:19.770
back at your right foot.

00:17:19.770 --> 00:17:21.570
Maybe you do bend it.

00:17:21.570 --> 00:17:24.100
Grab the right ankle.

00:17:24.100 --> 00:17:26.570
Or maybe the right arch
or maybe the right toes.

00:17:26.570 --> 00:17:29.240
Again, you can come to hook
it here with the elbow but,

00:17:29.240 --> 00:17:30.980
really don't, don't press it.

00:17:30.980 --> 00:17:32.961
Just a nice gentle release.

00:17:40.330 --> 00:17:42.670
And then slow and
steady with your breath,

00:17:42.670 --> 00:17:44.520
with control, release that.

00:17:44.520 --> 00:17:45.970
Palms come to the earth.

00:17:45.970 --> 00:17:46.950
We enter, excuse me,

00:17:46.950 --> 00:17:48.970
we curl the right toes under

00:17:48.970 --> 00:17:50.240
and we're gonna 
send the left leg

00:17:50.240 --> 00:17:53.360
all the way up and
back from the Pigeon.

00:17:53.360 --> 00:17:55.100
Yes, Three-Legged Dog.

00:17:55.100 --> 00:17:56.510
Inhale in.

00:17:56.510 --> 00:17:58.670
Exhale, lower with control.

00:17:58.670 --> 00:18:00.336
Good, inhale in here.

00:18:00.336 --> 00:18:02.503
Exhale, Lion's Breath,
tongue out.

00:18:03.550 --> 00:18:06.316
Inhale in deeply. 
Exhale, release.

00:18:07.680 --> 00:18:08.966
Last one. 
Inhale in,

00:18:08.966 --> 00:18:12.031
let go of that which
is no longer serving you.

00:18:13.410 --> 00:18:15.883
Slow descend to the
knees to kiss the earth.

00:18:16.740 --> 00:18:17.660
Ah, the ground.

00:18:17.660 --> 00:18:18.930
Always there to catch us

00:18:18.930 --> 00:18:20.900
when we have to
fall to our knees.

00:18:20.900 --> 00:18:23.600
Cross one ankle over the other.

00:18:23.600 --> 00:18:25.620
Come through to a seat.

00:18:25.620 --> 00:18:30.340
You can finish today's practice
in cross-legged, Sukhasana

00:18:30.340 --> 00:18:33.460
or come on down
to lie on your back.

00:18:33.460 --> 00:18:37.360
Whatever feels best
for you in this last beat.

00:18:37.360 --> 00:18:38.950
Relax your shoulders.

00:18:38.950 --> 00:18:41.283
Inhale, take a deep breath in.

00:18:42.680 --> 00:18:44.619
And a final release.

00:18:45.710 --> 00:18:47.520
Letting go.

00:18:47.520 --> 00:18:50.252
Allowing the 
weight of your body

00:18:50.252 --> 00:18:52.830
to soften and relax,

00:18:52.830 --> 00:18:54.330
to find stillness.

00:19:01.078 --> 00:19:04.170
And just take a
moment here to observe,

00:19:04.170 --> 00:19:05.934
to notice how you feel.

00:19:10.990 --> 00:19:12.890
Mmm, you did it.

00:19:12.890 --> 00:19:14.246
You're doing it.

00:19:15.840 --> 00:19:18.915
We are in this together.

00:19:21.260 --> 00:19:24.130
Thank you so much for
sharing your valuable time

00:19:24.130 --> 00:19:25.563
and energy with me

00:19:26.540 --> 00:19:28.870
and with Benji and all
of the beautiful beings

00:19:28.870 --> 00:19:32.513
who are showing up for
this journey across the globe.

00:19:33.630 --> 00:19:35.735
It's an honor and pleasure.

00:19:37.280 --> 00:19:39.690
Bring the palms together.

00:19:39.690 --> 00:19:41.459
Thumbs up to third eye.

00:19:42.590 --> 00:19:45.870
So at the end of
traditional practice,

00:19:45.870 --> 00:19:48.172
our highest self our

00:19:50.870 --> 00:19:55.280
most divine self
kind of gets recognized

00:19:57.140 --> 00:19:59.975
in each other and in all things.

00:20:02.440 --> 00:20:04.911
And I just want to
acknowledge you today.

00:20:06.200 --> 00:20:07.650
And thank you
again for showing up.

00:20:07.650 --> 00:20:09.210
I look forward to
seeing you tomorrow.

00:20:09.210 --> 00:20:11.264
Take good care.
Take a deep breath in.

00:20:12.230 --> 00:20:14.319
Exhale to seal the practice.

00:20:15.550 --> 00:20:16.383
Thank you, everyone.

00:20:16.383 --> 00:20:17.216
Namaste.

00:20:19.763 --> 00:20:23.764
(soft upbeat music)