WEBVTT

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- Hello everyone and
welcome back to Move.

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It is Day 26.

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And today we 
pour in, layer on,

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fill 'er up with love.

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Hop into something
comfy and let's get started.

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(soft upbeat music)

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And we have begun.

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Come into a nice,
comfortable seat.

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Sit up nice and tall,

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and right away
inhale lots of love in.

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Deep breath and
exhale lots of love out.

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Relax your shoulders.

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Start to get settled in here.

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Inhale, lots of love in.

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And long exhale,
lots of love out.

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Now keep breathing deep here,
you can close your eyes.

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Seeing if you can
elongate the inhales

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so make it longer,
smoother, slower.

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And same thing with the exhale.

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More awareness,

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lengthening the
exhalation to be long and slow.

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You get the picture.

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Alright, listen to
the sound of your breath.

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Just start to tune in
with how you're feeling today.

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We've landed.
We're here.

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And by golly, we are lovable.

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Even if we don't always feel it.

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Slowly consider how
you do this next movement.

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How you move matters.

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It influences how you
feel as you engage in life.

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So slowly, mindfully,
bring the palms together.

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And then we'll start to
just create a little movement

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with the palms.

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Find what feels good, even here.

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Wherever that means to you.

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After yesterday's practice,

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hopefully we have a little,

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a little extra space

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or a little new space available

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to fill our cup
with these daily moves

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and with our
relationship to our breath.

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Allow this movement to
get a little bit faster now

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as you continue to breathe deep.

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Create some heat, some fire.

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And then release,
hands to your heart.

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Feel the warmth of your
hands on your heart space.

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Close your eyes, 
drop your chin to your chest.

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Inhale lots of love in.

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And exhale lots of love out.
Way to show up for practice.

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Go ahead and come
forward onto all fours.

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Take that inhale in.

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And that exhale out again.

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Keep that loving breath going.

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Inhaling lots of love in,
exhaling lots of love out

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as you start to warm
up through the spine.

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You do know what to do here,

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so find a little spinal flexion.

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Inhaling, think
about the expansion.

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Exhale, think
about the contraction.

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Using these tools to check in

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and to build a practice
of loving yourself

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each day.

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Good, come to a
nice neutral spine.

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Curl the toes under.

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Soft bend in the
elbows here, inhale in.

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As you exhale, lift the
knees and let them hover.

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Lengthen through
the crown of the head.

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Notice how you're
getting stronger.

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You are.

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Yeah, you are.

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And then lower the knees down.

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Bring the big toes to touch.

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Walk the knees
wide as the yoga mat.

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Drop the belly,
inhale, look forward.

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Exhale, melt it back, 
Child's Pose,

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Reach the fingertips
towards the frontage of the mat.

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Really, really reach.

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Feel that stretch
in the outer shoulder,

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the ribs, the waist.

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Melt to your heart
and your head down.

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Inhale lots of love in.

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And exhale lots of love out.

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Inhale to rise up.

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Left hand stays on the mat.

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As we inhale, reach the right
fingertips up towards the sky.

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Exhale, thread the needle,

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releasing tension in
the upper back body.

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Stimulating this heart chakra,

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stimulating (clears throat)

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the energy that runs
up and down the spine.

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Moving it around.
Come back up.

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Let's switch, right hand down.

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Inhale, left fingertips up high.

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Exhale, twist.

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Relieving any tension
in the upper back body.

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Breathe into your belly.

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And again, encouraging
a healthy flow of energy

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from crown to tail.

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That's love, baby.
Okay, come on back to center.

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Walk the knees
underneath the hips,

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curl the toes under,

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

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Find what feels good here,

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listen to your body,

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and let your subtle
movements be a response

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to that listening.

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That is yoga!

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Good. Draw your
chin to your chest.

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Roll your navel up.

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Slowly, roll it
forward into Plank.

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You got this.

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Inhale, squeeze the
right knee up and in,

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squeeze and lift.

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Exhale, send it back.

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Inhale, squeeze the
left knee up and in,

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claw through the fingertips.

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Good. Send it back.

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Back and forth now here
with the sound of your breath.

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And then release,

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lower to your belly.

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Fingertips can come off the mat,

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or palms underneath 
the shoulders. Your choice.

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Squeeze the elbows together,

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if the palms are
underneath the shoulders,

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inhale, Cobra.

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Rising with the inhale,
falling with the exhale.

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Good. Palms come back
underneath the shoulders,

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curl the toes under, inhale in.

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Exhale, power up, Plank Pose.

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Nice and strong,
Downward Facing Dog.

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Nice and easy.

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Good.

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Bend the knees here generously,

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peel the hip creases 
up towards the sky

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and try to melt your belly
toward the tops of your thighs

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as you claw into the fingertips.

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Lovely.

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Then slowly straighten
the legs, drop the heels.

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They don't have
to touch the ground.

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Just nice and
heavy through the heels.

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Beautiful. Inhale,
lift the right leg up high.

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Exhale, bring it through.

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Today, we're gonna
bring the right hand over

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to meet the left.

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We've been here before,
Lizard, lower the back knee.

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Keep it nice and
tall here to start.

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Just warming up, breathing deep.

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Shoulders relaxed.

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If you want to lift
the back knee, you can,

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but otherwise
keep it nice and low.

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Good. Then we'll
frame the right foot.

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Bring the right foot back,

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lift the back knee,
step the right toes back,

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lower to the belly,
follow the breath.

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Inhale, we rise, Cobra.

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Exhale, we fall, release.

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Inhale in here to curl
the toes under, prepare.

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Exhale, power up to Plank.

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Doming through
the upper back body,

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really reaching the heels back.

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Good, Downward Facing Dog.

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Bend the knees generously,

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belly comes toward
the tops of the thighs.

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Find this nice rocking the
pelvis as you send your tail up.

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Melt the heart
towards your knees.

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Good, then drop the 
heels with them. Get heavy.

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Inhale, lift the left leg 
up high, Three-Legged Dog.

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Exhale, step it forward.

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Left hand comes
over to meet the right.

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We lower the right knee down.

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Inhale, open up
through the chest.

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Breathe, exhale.

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Nice and easy.

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Waking up the body

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with our daily moves.

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Bring the left hand back
around to frame the right.

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Here we go. Lifting the
right leg, right knee,

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stepping the left toes back,

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Plank Pose. 
Deep breath in.

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Exhale to lower.

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Inhale to rise up.
Open your heart.

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Exhale to lower.

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Nice. Curl the toes under,
inhale to prepare.

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Exhale, strong Plank.

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Engage the muscles
of the front body.

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Reach the heels back.

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Send the shoulder
blades left to right.

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Again, you should feel
like a doming sensation

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in the upper back body.
Good, Downward Facing Dog.

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Lovely. Inhale, 
lift the right leg up high.

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Exhale, shift it forward,
bend your right knee,

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squeeze and lift it to center.

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Good, then step it up.

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You're right
here for your twist.

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You're gonna take
your right fingertips

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all the way up towards the sky.

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Good, now turn your
right toes out just a bit.

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Nice and easy
you're gonna turn

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onto the outer edge 
of your left foot

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for a little Horizon Posture.

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Right fingertips reach
towards the back of the mat

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as you lower the hips down.

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Good, inhale, back up,

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slowly come through
and back to your lunge.

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Beautiful. Plant the palms,
step the right toes back.

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You can take it straight 
to Downward Dog here,

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or take a little vinyasa.

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Following the breath.

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We'll meet in Downward Dog.

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And when you're ready,

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inhale, lift the
left leg up high.

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Exhale, bend the left knee,

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squeeze it in as
you shift forward.

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Good, then step
it all the way up.

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We're right here for the twist.
Right hand comes to the earth.

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Inhale, left fingertips 
to the sky.

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Now turn the left toes out.
Nice and slow here.

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Stay connected to
your center for stability.

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You're gonna turn onto the
outer edge of your right heel.

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Drop the hips as you
lower the left fingertips

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down to the Horizon.

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Good. Then from center,
from your core,

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lift it back up nice and slow.

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Draw a line up and over
back to frame the left foot.

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You did it. Beautiful.

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Plant the palms, 
step the left toes back,

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straight to Downward Dog 
or a little vinyasa.

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If you didn't get
that little Horizon Pose,

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we'll be doing it again.

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Just stay in the process.
Follow your breath.

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We'll meet in
Downward Facing Dog.

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From Down Dog, 
inhale, bend your knees.

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Exhale to make your
way to the top of the mat.

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Find something new here.

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As you inhale,
halfway lift, your version.

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I'm doing airplane arms today.

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And exhale to soften
and fold everything.

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Bend your knees generously,
protect the low back.

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Strong legs here as
you spread the fingertips.

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Inhale, rise up strong,

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big breath as you
reach up towards the sky.

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And then exhale, hands to heart.

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Relax your shoulders down.

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Just take a second here
to observe your breath.

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Notice where you 
might be clenching

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or holding in the toes,

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somewhere around the
neck or maybe the forehead.

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Now bend your knees.

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Check it out, we're
gonna bend the knees

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kind of in a Chair Pose,
send the left fingertips back.

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Inhale, 
right fingertips forward.

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Then slowly come back to center,
hands at the heart,

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straighten the legs and
then take it to the right.

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Bend the knees.

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Good, inhale, squeeze
and lift as you stand up.

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Exhale, bend,
send your gaze back.

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Inhale, palms together.

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Exhale, right fingertips back,
send your gaze back.

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Good. Inhale, squeeze and lift.
Ground through the heels.

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Exhale, sink a little lower.

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Inhale, center.

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Exhale.

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Inhale, center. 
Last time.

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Exhale, draw your
navel in, sink low.

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Inhale, center.

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And exhale.

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Good. Keep the knees bent,

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send the fingertips forward,
hips back, Utkatasan.

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Navel draws in and up,
neck is nice and long.

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Inhale in here.

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Exhale, send the
fingertips back, airplane arms.

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Option to lift the heels here

00:12:39.920 --> 00:12:42.150
and hover in a
little hummingbird.

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Draw your
shoulder blades together.

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This is just an option,

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you can keep the
heels nice and lowered.

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Great.

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If the heels are lifted,
go ahead and lower them.

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Everyone stand up nice
and tall, root to rise here.

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Inhale, reach for the sky.

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And then exhale, 
wiggle the fingertips,

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let it all go as you
come into a Forward Fold.

00:13:00.640 --> 00:13:04.260
Good, inhale, halfway lift.
Find something new.

00:13:04.260 --> 00:13:06.960
Long neck, exhale,
soften and bow.

00:13:06.960 --> 00:13:08.670
Step one foot back,

00:13:08.670 --> 00:13:10.230
then the other, Plank Pose.

00:13:10.230 --> 00:13:12.130
You can go straight 
to Downward Dog here

00:13:12.130 --> 00:13:13.240
or take a vinyasa.

00:13:13.240 --> 00:13:15.710
So you're starting to
choose your own adventure

00:13:15.710 --> 00:13:17.170
a little more here.

00:13:17.170 --> 00:13:20.086
We'll meet in
Downward Facing Dog.

00:13:22.850 --> 00:13:23.880
And when you're ready,

00:13:23.880 --> 00:13:26.420
inhale, lift the
right leg up high.

00:13:26.420 --> 00:13:28.790
Exhale, bend the right knee,
squeeze and lift.

00:13:28.790 --> 00:13:30.190
So find that core connection

00:13:30.190 --> 00:13:33.240
before you step the
right foot all the way up.

00:13:33.240 --> 00:13:34.350
Good. Now from here,

00:13:34.350 --> 00:13:37.000
inhale, reach your right
fingertips up towards the sky,

00:13:37.000 --> 00:13:38.560
then turn your right toes out.

00:13:38.560 --> 00:13:41.180
Left hands here to hold you,

00:13:41.180 --> 00:13:42.970
press away from the yoga mat

00:13:42.970 --> 00:13:47.763
as you come to be on the
outer edge of your left foot.

00:13:48.730 --> 00:13:49.960
Good, then continue the journey.

00:13:49.960 --> 00:13:51.740
Drop the hips,

00:13:51.740 --> 00:13:54.590
right fingertips reach towards
the back edge of your mat.

00:13:55.730 --> 00:13:58.083
We're not soft in the belly,
we're connected.

00:13:58.960 --> 00:14:00.770
Good, then use
that core connection

00:14:00.770 --> 00:14:02.730
to lift you all the way back up.

00:14:02.730 --> 00:14:05.890
Right fingertips reach up 
and around and down.

00:14:05.890 --> 00:14:08.550
Great. This time, step the
back foot up to meet the front,

00:14:08.550 --> 00:14:11.570
peel the right hip crease back
just a little Pyramid moment,

00:14:11.570 --> 00:14:12.870
inhale in.

00:14:12.870 --> 00:14:15.130
And then exhale,
bend both knees,

00:14:15.130 --> 00:14:17.650
come back to
your nice low lunge.

00:14:17.650 --> 00:14:19.490
Step the right foot back,

00:14:19.490 --> 00:14:21.480
go straight to
Downward Facing Dog,

00:14:21.480 --> 00:14:23.060
or take a little vinyasa

00:14:23.060 --> 00:14:25.300
if you're wanting a
little more movement.

00:14:26.980 --> 00:14:28.870
We'll meet in Downward Dog.

00:14:28.870 --> 00:14:31.315
Take your time,
follow your breath.

00:14:35.730 --> 00:14:36.653
When you're ready,

00:14:36.653 --> 00:14:38.593
inhale, lift the
right leg up high.

00:14:39.426 --> 00:14:40.750
Exhale, bend that left knee,

00:14:40.750 --> 00:14:44.170
squeeze and lift,
strong core connection,

00:14:44.170 --> 00:14:45.603
then step it up from there.

00:14:46.630 --> 00:14:47.730
Right hand is on the earth.

00:14:47.730 --> 00:14:50.070
Inhale, left fingertips 
up towards the sky.

00:14:50.070 --> 00:14:51.780
Twist, breathe.

00:14:51.780 --> 00:14:52.930
Turn the left toes out.

00:14:52.930 --> 00:14:53.970
Use your right hand here.

00:14:53.970 --> 00:14:55.920
You can walk it out a
little bit if it's helpful.

00:14:55.920 --> 00:14:57.950
We're gonna slowly,

00:14:57.950 --> 00:15:00.520
full body experience 
on this one,

00:15:00.520 --> 00:15:03.200
recruit those core
muscles as you drop the hips,

00:15:03.200 --> 00:15:05.290
come onto the outer
edge of the right foot,

00:15:05.290 --> 00:15:08.750
left fingertips reach
in line with the shoulder.

00:15:08.750 --> 00:15:10.924
Nice and active in the toes.

00:15:13.610 --> 00:15:16.420
This side will be
different than the other side,

00:15:16.420 --> 00:15:17.540
perhaps dramatically.

00:15:17.540 --> 00:15:18.373
And then here we go,

00:15:18.373 --> 00:15:21.650
recruit those muscles
of the core to lift up,

00:15:21.650 --> 00:15:23.910
fingertips reach up and over,

00:15:23.910 --> 00:15:25.180
and back down to the mat.

00:15:25.180 --> 00:15:27.150
Last call for vinyasa. 
Take it or leave it.

00:15:27.150 --> 00:15:28.840
So step the left foot back

00:15:28.840 --> 00:15:31.183
and you can move
through little flow here,

00:15:32.250 --> 00:15:34.903
or take it straight
to Downward Facing Dog.

00:15:36.400 --> 00:15:37.983
That is where we'll meet.

00:15:39.080 --> 00:15:42.425
And when you get there,
inhale lots of love in.

00:15:43.470 --> 00:15:46.477
And exhale lots of love out.
Notice how you feel.

00:15:47.920 --> 00:15:49.350
Give the thinking
mind a break here

00:15:49.350 --> 00:15:51.479
as you pay
attention to your breath.

00:15:55.430 --> 00:15:57.870
Great. So you have
two options next here.

00:15:57.870 --> 00:16:00.730
We're gonna lower to the
elbows here for a Dolphin Pose.

00:16:00.730 --> 00:16:03.930
if you're like, 
"Hmm, not for me today"

00:16:03.930 --> 00:16:05.540
we're gonna come to Puppy.

00:16:05.540 --> 00:16:08.260
So Puppy will look like
the knees coming to the ground

00:16:08.260 --> 00:16:11.290
and then us walking,
walking the knees back.

00:16:11.290 --> 00:16:13.710
So we have this
melting of the heart.

00:16:13.710 --> 00:16:15.513
In Dolphin, we're essentially

00:16:15.513 --> 00:16:18.860
creating a similar 
shape in the spine,

00:16:18.860 --> 00:16:21.400
but with the knees lifted,
core engaged,

00:16:21.400 --> 00:16:23.410
pressing away from the yoga mat.

00:16:23.410 --> 00:16:26.260
So a little more
strength building here.

00:16:26.260 --> 00:16:28.330
And then Puppy is just
a little more surrender.

00:16:28.330 --> 00:16:29.420
Both are valuable.

00:16:29.420 --> 00:16:32.900
As of course, our journey 
has taught us already.

00:16:32.900 --> 00:16:36.653
So just choose what
move is right for you today.

00:16:40.160 --> 00:16:41.469
Breathe.

00:16:44.010 --> 00:16:45.840
And then if your
knees are lifted,

00:16:45.840 --> 00:16:47.960
go ahead and slowly lower them.

00:16:47.960 --> 00:16:51.020
And let's all
come up to all fours.

00:16:51.020 --> 00:16:53.980
Then swing the legs
to one side, any side,

00:16:53.980 --> 00:16:56.201
and then come through to a seat.

00:16:59.150 --> 00:17:01.710
Hug the right knee up
in towards your body.

00:17:01.710 --> 00:17:04.180
Hug the left elbow
on the right knee,

00:17:04.180 --> 00:17:06.690
or you can take the
outer edge of the right,

00:17:06.690 --> 00:17:09.030
excuse me, left elbow 
to the right thigh.

00:17:09.030 --> 00:17:10.120
Your choice.

00:17:10.120 --> 00:17:11.970
Finding a twist here.

00:17:11.970 --> 00:17:14.009
Inhaling to lengthen.

00:17:18.200 --> 00:17:20.517
And exhaling to twist.

00:17:25.580 --> 00:17:27.600
Slowly release,

00:17:27.600 --> 00:17:30.223
switch, hug the left knee.

00:17:32.240 --> 00:17:34.222
Sit up nice and tall.

00:17:36.650 --> 00:17:40.116
Inhale to lengthen
and exhale to twist.

00:17:50.520 --> 00:17:53.930
Slowly release, bring the
soles of the feet together.

00:17:53.930 --> 00:17:56.000
Sit up nice and tall.

00:17:56.000 --> 00:17:57.896
Grab the ankles.

00:17:59.220 --> 00:18:02.320
Soft, easy movement in
the head or neck if you like.

00:18:02.320 --> 00:18:03.200
And then when you're ready,

00:18:03.200 --> 00:18:05.373
send your heart forward,
elbows back.

00:18:07.640 --> 00:18:09.480
And then melting the
weight of the head down.

00:18:09.480 --> 00:18:11.960
You can interlace the
fingertips around the toes,

00:18:11.960 --> 00:18:14.798
send the elbows left to
right if that feels better.

00:18:16.030 --> 00:18:17.070
Find what feels good.

00:18:17.070 --> 00:18:18.010
You know what?

00:18:18.010 --> 00:18:19.330
This is a love practice,

00:18:19.330 --> 00:18:23.390
might as well actually
bring your thumbs to your feet.

00:18:23.390 --> 00:18:24.660
You can wash your feet after.

00:18:24.660 --> 00:18:26.160
I mean, well, you can
wash your feet after.

00:18:26.160 --> 00:18:28.720
You wash your hands
after class if you'd like,

00:18:28.720 --> 00:18:31.182
but give yourself a
little foot massage here.

00:18:32.270 --> 00:18:36.485
The ultimate gesture of love

00:18:36.485 --> 00:18:39.539
for many, not for all.

00:18:42.080 --> 00:18:44.320
And just notice how this feels

00:18:44.320 --> 00:18:46.433
and kind of what
this can represent.

00:18:47.840 --> 00:18:50.030
You we're always
looking for other people

00:18:50.030 --> 00:18:54.480
to kind of
fulfill that love cup.

00:18:54.480 --> 00:18:58.153
But really, we know deep
down that it starts with us.

00:19:00.950 --> 00:19:05.890
Loving ourselves and being able
to advocate for what we need

00:19:05.890 --> 00:19:07.696
and listen and respond

00:19:11.240 --> 00:19:14.193
in a loving, kind manner.

00:19:15.520 --> 00:19:17.280
Okay. Release that.

00:19:17.280 --> 00:19:19.230
Bring the hands
behind you nice and easy.

00:19:19.230 --> 00:19:22.730
Just rocking the
knees to one side,

00:19:22.730 --> 00:19:24.083
one way and then the other,

00:19:25.010 --> 00:19:29.150
and just continue this
windshield wiper movement

00:19:29.150 --> 00:19:32.210
and you might actually
get a little glute massage,

00:19:32.210 --> 00:19:34.363
a little sacrum massage.

00:19:36.220 --> 00:19:38.653
I tell ya, yoga is amazing.

00:19:39.960 --> 00:19:41.610
And then extend
the legs out long.

00:19:41.610 --> 00:19:44.923
Sit up nice and tall
and slowly roll down.

00:19:46.930 --> 00:19:48.140
Relax the weight of your body

00:19:48.140 --> 00:19:51.140
completely and
fully into the earth.

00:19:51.140 --> 00:19:54.640
Inhale, deep breath.

00:19:54.640 --> 00:19:56.447
Lots of love in.

00:19:59.410 --> 00:20:02.963
And empty it out as you
close your eyes and relax.

00:20:04.470 --> 00:20:07.280
Soften through
the fingers and toes,

00:20:07.280 --> 00:20:09.133
relax your tongue 
in your mouth.

00:20:10.310 --> 00:20:12.573
Surrender here for a moment.

00:20:18.060 --> 00:20:21.708
Way to give
yourself some love today.

00:20:27.530 --> 00:20:29.993
Just take a beat
to just be here,

00:20:31.260 --> 00:20:35.195
blanketing yourself 
in your own love.

00:20:41.460 --> 00:20:43.150
What a precious concept

00:20:43.150 --> 00:20:45.540
and how beautiful is it

00:20:45.540 --> 00:20:50.688
that we are showing up
here together to practice.

00:20:50.688 --> 00:20:52.649
Practice loving ourselves.

00:21:06.090 --> 00:21:08.830
Take one more deep breath in.

00:21:08.830 --> 00:21:10.990
Maybe you stay here
a little longer today

00:21:10.990 --> 00:21:13.640
after the practice closes.

00:21:13.640 --> 00:21:15.663
If you have a
couple more minutes,

00:21:17.330 --> 00:21:18.383
maybe up to 15

00:21:18.383 --> 00:21:23.678
and you give yourself time
to just bask in this love.

00:21:25.780 --> 00:21:27.660
If you've got to scoot,
I understand.

00:21:27.660 --> 00:21:30.950
Bring the palms together.
Thumbs up to third eye.

00:21:30.950 --> 00:21:31.820
I love you so much.

00:21:31.820 --> 00:21:34.370
Thank you for sharing
this practice with me today.

00:21:34.370 --> 00:21:36.893
I look forward to
seeing you again tomorrow.

00:21:37.870 --> 00:21:39.161
Don't miss it.

00:21:41.040 --> 00:21:42.563
Inhale in.

00:21:43.508 --> 00:21:45.863
And exhale to close for today.

00:21:46.830 --> 00:21:48.003
Namaste.

00:21:50.990 --> 00:21:54.843
(soft upbeat music)