WEBVTT

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- Hello everyone and
welcome back to Move.

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It is Day 29.

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Yes!

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Trust. Let's get started.

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(soft upbeat music)

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Alrighty, my sweet friends.

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So to begin, today's practice,

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I'd like for you to
choose whether you'd like

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to be lying down or 
in a cross-legged seat

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or kneeling, maybe, 
not for everyone.

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And then whatever you chose,

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beautiful, trust that
was the right decision.

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It is. And just bring your hands
to your body, nice and easy.

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Hand on the heart maybe,

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hand on the belly or
both hands on the belly

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or palms resting
gently on the legs.

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Close your eyes.

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Trust that you
made the right decision

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and trust that you
are meant to be here.

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And I sure do hope that

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you have felt a sense of
belonging on this journey.

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And if it never occurred
to you to think about that,

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just a little invitation
to close your eyes here

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and hear me when I invite you,

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to quietly whisper, "I belong."

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You're like, "What?
That wasn't in the deal."

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Give it a try. Close your eyes 
wherever you are,

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and just quietly
whisper to yourself.

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You can say it in your head

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or you can whisper
it out loud, softly,

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"I belong."

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And then just kind of sit
with whatever just happened.

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Maybe it was easy to affirm.
Maybe it was like, "Eh."

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You had some resistance.

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Either one of those and
anything in-between is all good.

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Start to deepen
your breath, gently.

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Trust the breath.

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So if you're
ever in a tight spot,

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remember the breath
always comes first.

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If you were in a,

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at a crossroads or in a
position where you are not sure

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what to do next,
start with your breath

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and allow it to move you.

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Whatever position
you chose to start in

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take a deep breath in as you
reach the arms up and overhead.

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Take a deep breath again
here and just feel it out.

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Nice reaching up and overhead.

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Just waking up the senses here,

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creating more
awareness of your body.

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More awareness of your breath

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and your relationship to
your body and your breath.

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Sweet, then slowly float the
hands down and make your way

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to Downward Facing Dog. 
So take your time.

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How you get there
is entirely up to you.

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In fact, you might
pause to do some Cat-Cows

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before you go to your
Downward Dog, you might yawn.

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You might say a little prayer.

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You might interlace the fingertips
and do some wrist work

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or maybe taking the
hands to the ground.

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So you have some vocabulary
to play with on your way there,

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but that's where we'll meet.

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In let's say,
three to five breaths.

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And really take your time.

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If you're like a little confused

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or wondering what's
going on, that's okay.

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It's intentional.
You just take your time

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and meet me in
Downward Facing Dog.

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And when you get there

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can start to find soft,
easy movement here.

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You can bend the knees,
press into the fingertips.

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Check in with
the upper arm bones

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as they externally rotate out.

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And again, just a reminder

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to find a little
internal rotation

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of the inner thighs
and it could be Day 29.

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You're like, "Oh wow.
This is the first time

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"I've really felt that 
internal rotation here."

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Cool. That's the beautiful
part about showing up each day.

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Alright. From
Downward Facing Dog,

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we're gonna make our
way to the top of the mat.

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You can step-step or
you can do baby steps,

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criss-cross steps,
maybe a little hop.

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We'll meet
Forward Fold at the top.

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Take a few breaths here
to find soft, easy movement

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that feels good for you.

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Ground through the feet firmly,

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be specific with your feet.

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And then we'll
bring it back to center.

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Again, really specific 
through the feet.

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So you're cultivating,
really, this grounding

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sense of grounding 
with your feet

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as you bend your knees generously,
bend them even more.

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Bend them a little bit
more than you have right now

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and then slowly
roll up to stand.

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And feel that cultivation
of that grounded-ness

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from your feet as you
lift up through the kneecaps,

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as you engage through 
the quadriceps, the outer hips.

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And we lift up
through the waistline.

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Feel that upward current of
energy through the front body

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as you stand tall
in Mountain Pose,

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and this grounding as you
melt the shoulder blades down,

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spread the fingertips,
bring some energy to the hands

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and lift up through
the crown of the head.

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Lovely. Inhale, 
reach for the sky here.

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As you exhale,
release the fingertips down

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to interlace behind you.

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Knuckles draw 
down and away here.

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Open up through the chest. 
Inhale, look up.

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Exhale, draw your navel in as
you send your heart forward,

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knuckles up towards 
the sky, Forward Fold.

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Slight or generous 
bend in the knees.

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Good, inhale, turn your 
gaze to look to the right.

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As the knuckles reach up,

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come back through
center and turn your gaze

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to look to the left.

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Great. Come back to center.

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Release the
fingertips to the mat,

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and we're gonna just walk the 
feet together, really together.

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And then slide the left foot back.

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Right foot stays where it is,
right knee bent.

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Inhale, open up 
through the chest.

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This time instead of fingertips
going up and overhead

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for our high lunge,

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we're gonna keep the fingertips
down and the palms lifted.

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So spread the fingers,
lift the chest.

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Peek at me if you need to.

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And then slowly melt it
back down, belly to the thigh

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and then hands to the earth.

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Here we go, inhale.

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Our twist, right fingertips 
up towards the sky.

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Big belly breath. Try to
find something new here.

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Maybe bending that
front knee a little more.

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Maybe reaching that
left heel back a little more

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or finding more
length in the neck.

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Good. Inhale in again,
wiggle the right fingertips.

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Activate. 
Exhale, slow and steady.

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Bring the right hand 
down to the earth.

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Great. Check it out
from here we're gonna

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just bend that left knee

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and walk it right 
back up to the front.

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Forward Fold.

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Good. Inhale, lift up halfway.

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Just find a little
undulation in the spine

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and then exhale, fold.

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Great. Slide the 
right toes back,

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left foot stays where it is.

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Big bend in that front knee.

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Strong legs and
when you're ready,

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from your core open up again.

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We're gonna keep the
fingertips down low.

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Shoulder blades come together.

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We lift up through the chest,
open the palms.

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Lift the heart, lift the chin,
take a deep breath in.

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Keep the shoulders relaxed
and then slow and steady,

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exhale, belly comes the thigh

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and then with control 
right hand to the earth.

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Inhale, left fingertips 
up towards the sky.

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Big twist, you got this.

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Try to find something new here.

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And then exhale,
release it down.

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Left hand down, step the
left foot back, Plank Pose.

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We got this.

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So hip points are gonna
come towards the shoulders.

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You're gonna just engage
so much that it feels like

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the hip points are
shining towards your armpits.

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We're gonna tug
back with the hands.

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We are turning on, hey-o

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that deep transverse 
abdominus here.

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As we pull the
hands back, hips forward.

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We're here in Plank for three.

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Static hold two.
You got this. One.

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Slow and steady
shift forward on the toes

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and lower all the
way to the belly.

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Good. Find your
version of Cobra here.

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Move with your breath.

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Inhaling to rise.

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And exhaling
to soften, with control.

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Good, hands
underneath the shoulders.

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Curl the toes under, inhale in.

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Exhale, press up, power up.

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Downward Facing Dog,
hips up high and back.

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Beautiful, inhale lift
the right leg up high.

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Exhale, step it forward.

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Pivot on the back foot. 
Inhale, rise up, Warrior I.

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Remember Warrior I?

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Lengthen your tailbone down,

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press into the outer
edge of your back foot.

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Everyone take your
left hand to just tap

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your left inner thigh
and engage, engage, engage.

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Back foot.

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Good, then left fingertips 
come back up. Inhale in.

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Exhale, we're gonna
bring the hands down.

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Interlace the fingertips.

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Draw the knuckles down and
away as you lift your chest.

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Breathe in.

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Stay strong in that back leg

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as you pull the
right hip crease,

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slow exhale to
bring the heart forward.

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Gaze straight down,
hug the rib cage in

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so you feel that connection
through the front body.

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Then stay here,
gazing into a pond,

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or we're gonna bring
the crown of the head

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all the way down to the earth.

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Humble Warrior,
knuckles up towards the sky.

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Strong legs. You got this.

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Then trust your center,
activate through your core

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and then press into your
feet and slowly rise back up.

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Fingertips go down to come
up as we open up Warrior II.

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Keep that front
knee bent, you got this.

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Pull the pinkies back,

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head over heart,
heart over pelvis here.

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Now straighten
through the front leg,

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inhale, reach all
the way up and back.

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Exhale, Triangle, 
pull the right hip crease back.

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We're gonna send the
right fingertips down,

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left fingertips
up towards the sky.

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Inhale in, spiral your 
heart up towards the sky.

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And exhale, stay here,

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lengthen through 
the crown of the head.

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Good, inhale in again.

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And slow exhale.

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Good, inhale in again.

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This time as you exhale,
bend your front knee.

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Right elbow comes to
the top of the right thigh.

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Option to bring right
fingertips down to the earth

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if that feels 
better for you today.

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Choose your move.

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Maybe left fingertips 
reach forward.

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We've plugged the
shoulder in and then send it

00:12:09.450 --> 00:12:12.430
all the way up past
the crown of the head.

00:12:12.430 --> 00:12:16.250
Extended Side Angle Pose,
breathe in here.

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And then breathe out.

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Let it bring you 
back to your lunge.

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Plant the palms,
step the right toes back.

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Inhale to look forward, 
shift forward.

00:12:23.910 --> 00:12:26.013
Exhale to lower down slowly.

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Inhale to rise up Cobra. 
Follow your breath.

00:12:31.740 --> 00:12:35.030
Exhale to soften
and float it down.

00:12:35.030 --> 00:12:38.120
Inhale in here. 
Curl the toes under, prepare.

00:12:38.120 --> 00:12:41.290
Exhale, strong Plank Pose.

00:12:41.290 --> 00:12:42.807
Inhale in again.

00:12:42.807 --> 00:12:46.138
Exhale, Downward Facing Dog.

00:12:46.138 --> 00:12:47.260
Good.

00:12:47.260 --> 00:12:49.700
Inhale, lift the
left leg up high.

00:12:49.700 --> 00:12:52.820
Exhale, step it forward,
nice and easy.

00:12:52.820 --> 00:12:54.440
Pivot on the back foot.

00:12:54.440 --> 00:12:57.612
Inhale, rise up
strong legs, Warrior I.

00:12:58.990 --> 00:13:01.640
Actively press into the
outer edge of that right foot.

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Take your right hand.

00:13:02.870 --> 00:13:05.526
Just give a little tap
on the right inner thigh

00:13:05.526 --> 00:13:08.180
as you press it to the
outer edge of that right foot.

00:13:08.180 --> 00:13:11.416
Engage the whole leg.
Super strong.

00:13:11.416 --> 00:13:13.719
Inhale, right fingertips 
reach back up.

00:13:13.719 --> 00:13:16.779
As you exhale, 
just relax the shoulders.

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Good. Inhale. Lift the chest. 
Lift the chin, look up.

00:13:20.993 --> 00:13:23.210
Exhale, wiggle the fingertips.

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Take them behind you. Interlace.

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Knuckles draw down and away
here as you open the chest.

00:13:27.930 --> 00:13:29.833
Breathe in.

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Exhale. Pull the 
left hip grease back.

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Back leg is strong here.

00:13:34.410 --> 00:13:37.360
Rooted as we
send the hip forward,

00:13:37.360 --> 00:13:39.315
draw the rib cage in.

00:13:39.315 --> 00:13:41.330
Engage the core muscles.

00:13:41.330 --> 00:13:43.752
Draw in and up.

00:13:43.752 --> 00:13:45.710
Actively draw in and up.

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Good, lengthenthrough 
the neck, stay here

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or maybe taking it all
the way down, Humble Warrior.

00:13:53.130 --> 00:13:56.197
Strong legs, strong core.

00:13:58.390 --> 00:13:59.798
Full breath.

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Nice, inhale in from your core.

00:14:04.930 --> 00:14:08.530
Exhale, slowly rise up,
press into the legs,

00:14:08.530 --> 00:14:12.380
fingertips release down and
then up to open Warrior II.

00:14:12.380 --> 00:14:15.160
Keep that front
knee bent you can.

00:14:15.160 --> 00:14:17.099
Pull the pinkies back.

00:14:17.099 --> 00:14:19.940
Head over heart,
heart of her pelvis here.

00:14:19.940 --> 00:14:22.020
Good, Warrior II.

00:14:22.020 --> 00:14:23.960
And now straighten
through the front leg.

00:14:23.960 --> 00:14:26.560
Send the left
fingertips up and back.

00:14:26.560 --> 00:14:30.080
Feel that beautiful
stretch in the left hip flexor.

00:14:30.080 --> 00:14:31.274
And then here we go.

00:14:31.274 --> 00:14:33.480
Pulling the 
left hip crease back,

00:14:33.480 --> 00:14:36.080
keeping that front lease,
leg straight, excuse me,

00:14:36.080 --> 00:14:38.230
and we're gonna send 
the left fingertips down,

00:14:38.230 --> 00:14:41.470
right fingertips up,
Triangle Pose.

00:14:41.470 --> 00:14:43.217
Right toes are turned in.

00:14:44.280 --> 00:14:49.073
Hug the rib cage in, engage
your core, spiral from there.

00:14:50.660 --> 00:14:51.988
Inhale in here.

00:14:51.988 --> 00:14:54.964
Exhale to stay, 
you got this.

00:14:56.780 --> 00:14:58.853
And then inhale in again.

00:14:58.853 --> 00:15:00.970
Exhale, slowly bend 
the front knee,

00:15:00.970 --> 00:15:03.540
left elbow comes to
the top of the left thigh,

00:15:03.540 --> 00:15:05.113
Extended Side Angle.

00:15:06.050 --> 00:15:09.872
Maybe you take the left
fingertips down. Maybe not.

00:15:11.930 --> 00:15:14.330
Lengthen your tailbone
towards your right heel

00:15:14.330 --> 00:15:17.270
to take that big arch out
of the back. You got this.

00:15:17.270 --> 00:15:18.670
Right fingertips reach forward.

00:15:18.670 --> 00:15:20.060
Plug that shoulder into socket

00:15:20.060 --> 00:15:22.290
and maybe right
fingertips up and overhead.

00:15:22.290 --> 00:15:23.950
Everyone take a deep breath in.

00:15:23.950 --> 00:15:24.900
Smear that honey.

00:15:24.900 --> 00:15:26.040
And remember when we did that,

00:15:26.040 --> 00:15:28.280
open your heart up
towards the sky, you got this.

00:15:28.280 --> 00:15:30.750
And then exhale,
bring it all the way back

00:15:30.750 --> 00:15:32.470
down to your lunge. Awesome.

00:15:32.470 --> 00:15:35.023
Plant the palms.
Step it back, Plank Pose.

00:15:36.220 --> 00:15:39.060
Good from here, we're
gonna turn onto the right foot.

00:15:39.060 --> 00:15:42.090
Lift the right hip up high,
come into a Side Plank.

00:15:42.090 --> 00:15:43.320
Take a deep breath in here.

00:15:43.320 --> 00:15:46.350
Bend your left knee
for a kickstand here,

00:15:46.350 --> 00:15:49.430
left foot on the ground.
Otherwise we're stacked here.

00:15:49.430 --> 00:15:51.500
Or maybe today
we lift the top leg

00:15:51.500 --> 00:15:54.084
just for a little fun challenge.

00:15:55.570 --> 00:15:59.440
Finding your breath
and then slow and steady

00:15:59.440 --> 00:16:00.620
bring it back to center.

00:16:00.620 --> 00:16:02.140
Take a break in 
between if you need to

00:16:02.140 --> 00:16:04.210
otherwise right
to the other side.

00:16:04.210 --> 00:16:07.110
And again, kickstand,
maybe leg lift,

00:16:07.110 --> 00:16:11.403
or maybe you come to little
tree leg, lifting the hips.

00:16:12.690 --> 00:16:14.523
Find what feels good.

00:16:16.720 --> 00:16:19.940
And then slowly making
your way back to Plank.

00:16:19.940 --> 00:16:21.703
Inhale to look forward,
shift forward.

00:16:21.703 --> 00:16:25.669
Exhale, belly to Cobra or
Chaturanga to Upward Facing Dog.

00:16:26.800 --> 00:16:29.293
Use your inhale
to open your heart.

00:16:30.180 --> 00:16:33.843
And use your exhale to
soften and lower it down.

00:16:35.290 --> 00:16:37.704
Press up to all fours from here.

00:16:39.160 --> 00:16:41.580
Tabletop Position, 
and you're just gonna start

00:16:41.580 --> 00:16:45.240
to move the hips in this
Tabletop Position left to right,

00:16:45.240 --> 00:16:48.093
but try to make 
a figure eight. (chuckles)

00:16:49.290 --> 00:16:50.720
It should feel really good.

00:16:50.720 --> 00:16:52.933
It's a little weird
at first, figure eight.

00:16:53.870 --> 00:16:57.740
And I love this gesture because,
one, it feels really good,

00:16:57.740 --> 00:17:01.210
after Warriors and
all the lunge work.

00:17:01.210 --> 00:17:03.750
But it's also one of
those gestures on the mat

00:17:03.750 --> 00:17:05.190
that is not about the pose,

00:17:05.190 --> 00:17:07.680
it really is
about the sensation.

00:17:07.680 --> 00:17:12.664
So slow it down,
creating your figure eight.

00:17:14.490 --> 00:17:17.634
Continuing to

00:17:17.634 --> 00:17:21.256
be aware of the 
quality of your breath.

00:17:26.370 --> 00:17:29.600
Nice, then come back to center,
walk the knees together,

00:17:29.600 --> 00:17:33.643
swing the legs to one side
and we'll transition to a seat.

00:17:38.050 --> 00:17:40.730
Alright, from here we're
gonna bring the right foot up,

00:17:40.730 --> 00:17:42.530
left leg stays long.

00:17:42.530 --> 00:17:44.610
You're gonna
bring your left hand

00:17:44.610 --> 00:17:46.740
to catch you right foot.

00:17:46.740 --> 00:17:48.614
And if you're like, 
"Uh, no ma'am,"

00:17:48.614 --> 00:17:50.931
then top of the left shin.

00:17:52.090 --> 00:17:53.393
So here or here.

00:17:54.230 --> 00:17:57.950
Then I'm gonna take my
right elbow and my right fist

00:17:57.950 --> 00:18:00.180
and bring it back
down to the ground.

00:18:00.180 --> 00:18:03.123
So I'm kind of leaning
back here, here or here.

00:18:04.100 --> 00:18:06.570
Now from here, 
I'm gonna bend my left knee

00:18:06.570 --> 00:18:10.110
and I'm gonna use my
left foot on the ground

00:18:10.110 --> 00:18:13.490
and my left foot
kind of guiding my knee

00:18:13.490 --> 00:18:17.200
or my foot to find a massage.

00:18:17.200 --> 00:18:21.673
What? Yes, on the outer hip.

00:18:22.870 --> 00:18:24.840
On the glute, on the piriformis.

00:18:24.840 --> 00:18:26.144
And I'm moving around here,

00:18:26.144 --> 00:18:28.779
again, focusing on 
the sensation.

00:18:35.500 --> 00:18:36.763
It feels good to me.

00:18:38.040 --> 00:18:40.950
And then slowly release,
come back up

00:18:40.950 --> 00:18:42.030
and we'll take it
to the other side.

00:18:42.030 --> 00:18:43.800
Extend the right leg out.

00:18:43.800 --> 00:18:45.040
You're gonna bring
the left hand behind you.

00:18:45.040 --> 00:18:49.523
Grab your left foot with
your right hand or your shin.

00:18:51.000 --> 00:18:52.643
Then lean back.

00:18:54.240 --> 00:18:55.690
Now bend your
right knee and we're,

00:18:55.690 --> 00:18:58.550
again, we're gonna use
the left fist and forearm

00:18:58.550 --> 00:19:00.190
the right foot
and then, of course,

00:19:00.190 --> 00:19:02.280
your right hand is
gonna guide the way

00:19:02.280 --> 00:19:04.712
to find soft, easy movement.

00:19:05.870 --> 00:19:09.090
And I suppose you can
try this on your hand,

00:19:09.090 --> 00:19:11.400
but I recommend
coming down onto the forearm

00:19:11.400 --> 00:19:16.326
to get into all
the right places.

00:19:21.410 --> 00:19:25.408
Deep tissue massage 
on Day 29?

00:19:25.408 --> 00:19:27.255
But of course.

00:19:33.700 --> 00:19:35.980
Alright, nice work.

00:19:35.980 --> 00:19:37.600
We're gonna let that go,

00:19:37.600 --> 00:19:40.870
and we're gonna come
all the way up to seated.

00:19:40.870 --> 00:19:43.000
We're gonna cross the ankles,

00:19:43.000 --> 00:19:45.190
come all the way
through to all fours

00:19:45.190 --> 00:19:46.930
and then walk the knees back,

00:19:46.930 --> 00:19:48.580
come all the way
onto your belly.

00:19:50.010 --> 00:19:52.180
Interlace the
fingertips one last time

00:19:52.180 --> 00:19:53.461
press into the tops of the feet.

00:19:53.461 --> 00:19:56.064
Inhale to open the chest.

00:19:56.064 --> 00:19:57.460
Exhale to tuck the chin,

00:19:57.460 --> 00:19:59.950
find length in
the back of the neck.

00:19:59.950 --> 00:20:00.900
Inhale in here.

00:20:00.900 --> 00:20:03.360
As you exhale, lift the toes,

00:20:03.360 --> 00:20:05.700
lift from the inner thighs.

00:20:05.700 --> 00:20:07.072
Then stay here
lifted in the legs

00:20:07.072 --> 00:20:10.570
as you release the bind and
send your fingertips forward.

00:20:10.570 --> 00:20:13.330
We're here in a
superhero pose, flying,

00:20:13.330 --> 00:20:14.700
looking down at the ground,

00:20:14.700 --> 00:20:16.820
recruiting the
muscles of the core here

00:20:16.820 --> 00:20:18.330
as we lift the limbs.

00:20:18.330 --> 00:20:20.443
Beautiful, breathe deep here.

00:20:21.500 --> 00:20:26.170
And then slowly release
bringing the right ear down

00:20:26.170 --> 00:20:28.500
hands to come to a pillow here.

00:20:28.500 --> 00:20:31.323
And you're just gonna
bring the big toes into touch.

00:20:32.210 --> 00:20:33.290
Heels splay out,

00:20:33.290 --> 00:20:35.440
and we rock the hips
a little side to side.

00:20:36.840 --> 00:20:39.200
Now close your eyes
and start to really

00:20:39.200 --> 00:20:41.352
listen to the
sound of your breath.

00:20:42.500 --> 00:20:44.405
Turn onto your left ear.

00:20:46.820 --> 00:20:50.443
Listen to the sound of
your breath. Trust that sound.

00:20:52.120 --> 00:20:56.298
Trust that friend.
That friend is very trustworthy.

00:20:59.920 --> 00:21:02.390
Then lift the head gently,
come onto the elbow.

00:21:02.390 --> 00:21:06.604
Shift your weight to one
side and roll onto your back.

00:21:10.710 --> 00:21:12.935
Hug the knees into the chest.

00:21:14.450 --> 00:21:17.228
Find what feels good.
Rock a little side to side.

00:21:23.260 --> 00:21:25.819
Then extend the 
left leg out long, inhale in.

00:21:25.819 --> 00:21:29.355
Exhale, guide the 
right knee across

00:21:29.355 --> 00:21:30.820
over towards the
left side of your mat.

00:21:30.820 --> 00:21:33.250
You can open up
through your right wing here.

00:21:33.250 --> 00:21:37.910
Breathe deep a little,
Reclined Twist, supine twist.

00:21:44.330 --> 00:21:45.750
And then follow your breath.

00:21:45.750 --> 00:21:48.923
Back to center, switch
it out. Left knee comes up.

00:21:49.960 --> 00:21:53.063
Follow your breath into
the twist on this side.

00:22:02.708 --> 00:22:04.940
And then follow your
breath back to center.

00:22:04.940 --> 00:22:08.070
Three to five breaths
here to just ask yourself

00:22:08.070 --> 00:22:10.440
what else would feel
good in this moment?

00:22:10.440 --> 00:22:15.840
Happy Baby, 
some core work, a Bridge Pose.

00:22:15.840 --> 00:22:18.610
We've done a lot
of Bridge Poses.

00:22:18.610 --> 00:22:20.600
And I'm going to
do the same thing.

00:22:20.600 --> 00:22:23.070
Just look into your vocabulary.

00:22:23.070 --> 00:22:25.670
So things that you already know,

00:22:25.670 --> 00:22:28.640
and see what would
you like to select.

00:22:28.640 --> 00:22:32.070
And if it's straight to
Shavasana here, for you, great.

00:22:32.070 --> 00:22:35.620
Extend the legs out long,
arms rest gently at your side,

00:22:35.620 --> 00:22:37.414
three to five breaths here.

00:23:13.400 --> 00:23:14.610
Take your time.

00:23:14.610 --> 00:23:18.593
I will meet you with
the legs extended out long.

00:23:20.170 --> 00:23:22.830
Good stretch, Benji!

00:23:22.830 --> 00:23:24.970
And the arms 
either resting gently

00:23:24.970 --> 00:23:28.653
at your sides or
hands on the body.

00:23:31.010 --> 00:23:34.993
Close your eyes,
inhale lots of love in.

00:23:36.060 --> 00:23:40.600
And as you exhale, 
just welcome this word, trust,

00:23:40.600 --> 00:23:43.897
to be your blanket.
(chuckles)

00:23:45.760 --> 00:23:47.766
Trust yourself.

00:23:49.674 --> 00:23:52.274
And trust this process.

00:23:57.685 --> 00:24:00.360
I've said it before,
but I will continue to say it,

00:24:00.360 --> 00:24:03.597
but you're my 
hero for showing up,

00:24:03.597 --> 00:24:06.440
for being brave enough, really,

00:24:06.440 --> 00:24:10.930
to cultivate this time 
and a really honest,

00:24:10.930 --> 00:24:13.920
authentic, meaningful
practice that is, of course,

00:24:13.920 --> 00:24:16.130
going to influence
all of your relationships

00:24:16.130 --> 00:24:20.790
and all your other
movement off the mat,

00:24:20.790 --> 00:24:26.178
and in the rest
of your daily life.

00:24:38.010 --> 00:24:40.020
Allow your body to
get really heavy here

00:24:40.020 --> 00:24:43.395
just for one more beat.

00:24:50.770 --> 00:24:52.853
Then inhale in deeply.

00:24:53.910 --> 00:24:58.323
As you exhale start to wiggle
the fingertips and the toes.

00:25:01.470 --> 00:25:04.820
And when you're ready to
draw the palms together,

00:25:04.820 --> 00:25:07.430
thumbs up to third eye.

00:25:07.430 --> 00:25:10.933
Day 29 in the books.

00:25:12.150 --> 00:25:14.500
I love you so much.

00:25:14.500 --> 00:25:16.403
Thank you, thank you, thank you.

00:25:17.590 --> 00:25:20.033
Tomorrow is Day 30.

00:25:21.140 --> 00:25:22.789
I will see you then.

00:25:24.550 --> 00:25:26.623
One final breath in.

00:25:27.674 --> 00:25:31.239
And exhale with 
the invitation to whisper

00:25:32.400 --> 00:25:34.388
Namaste.

00:25:35.614 --> 00:25:39.574
(soft upbeat music)