WEBVTT

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- Hello, everyone.
Welcome to Yoga With Adriene.

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I'm Adriene and that is Benji.

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And today we are celebrating.

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So I feel like we come to yoga

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and movement and
breath a lot of times

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in the hard times, but this
practice is really designed

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to also help us
remember that movement

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can carry us in the high
times too, in the good times.

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So whether you
have something specific

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that you're celebrating today

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or maybe you're
looking to create more balance

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and equilibrium in your life,

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this practice is
designed for everyone.

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We are also celebrating
at the time of filming,

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the 10 year anniversary
of Yoga With Adriene.

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So it's a special moment
for us all to come together,

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wherever you are in the world,

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we'd love to hear from you

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in the comment
section down below

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and thank you with all
my heart for being here.

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Now, hop into something
comfy and let's get started.

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(upbeat music)

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Alrighty, come on
down to the ground.

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We're gonna start
in a comfortable seat.

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You can sit up on a bolster 
or a block or a blanket

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or we're not
gonna be here too long,

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just coming into a nice position

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where you can
start to sit up tall

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in your beautiful spine

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and relax your shoulders.

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Allow them to get heavy

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as you gently lift 
through your heart.

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As you're ready,

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palms can come together,
Anjali Mudra.

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And finally we'll draw
the chin into the chest,

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feeling this nice
stretch in the back of the neck.

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Kind of creating this beautiful,
perhaps symbolic shape

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of kind of bowing inward

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for this particular practice.

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Whatever it is that
you're celebrating today,

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I'm celebrating
here along with you.

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And if you're not quite sure
what you're celebrating yet,

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maybe we discover that 
throughout this movement

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practice with our breath.

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Connecting to ourselves

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and with one another.

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Take a deep breath in here.

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And as you exhale,
open your eyes,

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stack the head over the heart,
the heart over the pelvis

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and we're gonna bring
the palms to the knees here.

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Smooth circles,
taking the heart forward,

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drawing it back.

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Finding this connection 
in your core here

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as you start to move the spine

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in a circular motion,
rib cage comes forward

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maybe on the inhale and
exhale, around and back.

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Reverse your circle

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and start to deepen your
breath a little bit here,

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perhaps creating
an audible breath,

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listening to the
sound of your breath,

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your spirit, your heart's song.

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Sweet, come back to the center.

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Bring the left
hand to the earth.

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Keep the left elbow bent

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as you reach the
right fingertips up

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and over for a
side body stretch.

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Deep breath in.

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Long breath out.

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Right hand comes
to the left knee.

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We come up through center

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and then send the left
fingertips up and over

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for a side body stretch.

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Jaw is soft, 
skin of the face relaxed.

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Good, then bring the left
hand down to the right knee cap.

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Draw the chin
into the chest here

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round through the
spine like Cat Pose.

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And then this is a
celebration moment.

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Inhale in, exhale,
reach the fingertips up.

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Open, lift your heart

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and expand, fingertips
reaching all the way down.

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Nice, second side,
right hand down.

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For today keep
that right elbow bent.

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Inhale, left fingertips
up and over, left hip crease

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drawing down as you 
reach, reach, reach.

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Inhale in, spiral your heart 
up towards the sky, stretch.

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Exhale, left hand
to the right knee cap,

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right fingertips reach up
and over, counter stretch.

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Keep the right 
hip crease heavy here.

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Tuck the chin slightly,
skin of the face soft.

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So not furrowing the brow here.

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Inhale in, lean back.

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Exhale, right hand to
the left kneecap.

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Again, chin to chest, 
round through.

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So tuck the pelvis
a little bit here,

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hug the low ribs into the body.

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And here we go.

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Inhale in, reaching up,
growing tall through the spine.

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This is like coming 
out of the cake. Ah.

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Beautiful.

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Let's come
forward onto all fours.

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Cat-Cow, follow the, oh,
creeky old floor came here

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for a little
celebration practice.

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That's perfect because
at the time of this filming

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we are celebrating 
10 years of Yoga With Adriene,

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the 10 year anniversary.

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Okay. But back to the
spinal flexion, here we go.

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Cat-Cow with the
sound of your breath.

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So set yourself up nicely

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and then start to flow
in and out of Cat-Cow.

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If that's new for you,
brand new, peek at me.

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And you decide a tempo
that feels good for you today.

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Maybe it's slow and controlled.

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Maybe it's a
little more up tempo.

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And let's join together 
in Tabletop Position.

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And this time we're
gonna move the rib cage.

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Just kind of like we did
in the cross-legged position.

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So dropping the ribcage
down and then bringing it

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all the way up through Cat.

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So we're kind of combining
that coffee grinder move

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with Cat-Cow here.

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Move one way,

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and then move in the opposite
direction when you're ready.

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The whole time we have
this engagement with the core.

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Nice, then we'll bring the knees

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as wide as your yoga mat,
bring the big toes to touch.

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Send the hips back,
reach the fingertips forward.

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Inhale to look forward,

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exhale to melt the
forehead to the earth,

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Extended Child's Pose.

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Close your eyes.

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As you come into
this little love cave,

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say something
nice to yourself here.

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Something sweet.

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You've come a long way.

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We all have.

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First thing that 
comes to mind, don't be shy.

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And then walk the 
hands all the way over

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towards the left
side of the mat.

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Stretch. 
Take a deep breath in.

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As you exhale, walk the hands 
to the right side of the mat.

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Stretch, pull the
left hip crease back.

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Breathe in,
breathe out as you come

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all the way back to center,

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we'll rise back up to all fours.

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We'll walk the knees
underneath the hip points.

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Curl the toes under, 
send the hips up high and back,

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Downward Facing Dog.

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Bend one knee, then the other.

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Listen to the 
sound of your breath.

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And then you're 
gonna look forward

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and just step the
right foot up for a stretch.

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So we're gonna
lower the left knee,

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front knee's over
the front ankle.

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Inhale, open the chest, 
let your heart radiate forward.

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Excellent, then sink back.

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Straighten that front leg.

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Pull the right hip crease back

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and flex your right
foot towards your face.

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Big breath,
big stretch here.

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Beautiful, then roll
through your right foot.

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Plant the palms.

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We're gonna go right back 
to Downward Facing Dog.

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So send the right foot back.

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Hips up high,
breathe in, breathe out.

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Look at Benji and I,
just two old Downward Dogs.

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Here we go.
Inhale to look forward.

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Step the left foot forward,
lower the right knee,

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front knee over
front ankle, breathe here.

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When you're ready,
open the chest.

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Inhale, look forward.

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Let the energy of your
heart really move forward here.

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That's the silliest
thing I've ever said

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but just instead
of just stretching, you know,

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notice how you feel, right?

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That's what this is all about.

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Fingertips to the mat.

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Straighten
through that front leg.

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Just for a breath here.
Flex your left foot.

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And then rolling 
through that left foot.

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Plant the palms,
step it back,

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Downward Facing Dog.

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Inhale in.

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Exhale, navel draws all
the way up and in.

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Let's take it forward to Plank.

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You can lower the knees here.

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Inhale in deeply,
exhale, slow and steady

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all the way to the belly.

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Inhale, lift the heart.

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Feel it out, Cobra.

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Exhale to soften your heart,
release it back down.

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Curl the toes under,
inhale in.

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Exhale, press up to 
full Plank this time

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

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(whispers) I am strong.

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Join me in Downward Facing Dog.

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Take a deep breath in.

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And a long breath out.

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Baby steps, crossing one
foot in front of the other,

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baby steps to
the top of the mat.

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Baby steps to the elevator.

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We'll meet in Forward Fold

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at the top of the mat
feet hip width apart.

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Let your head hang.

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Slight bend in the knees
or generous bend in the knees.

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Maybe shake the head
a little yes and no.

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Make sure you're not
gripping in your toes.

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And then we'll
clasp opposite elbow

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With opposite hand. 
Stay grounded through the feet.

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As you slowly rock
gently side to side,

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making a sweet
little semi-circle here.

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Breathe.

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Then take the deepest
breath you've taken in all day.

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Inhale in.

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And exhale, 
let it out with a little sigh,

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a little sound as
you release the arms.

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Great. Slowly with knees bent,

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generously roll up to standing.

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Take your time, enjoy the ride.

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When you get there,
send the fingertips behind.

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Stand up nice and tall and
draw the knuckles down and away.

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Open up through the chest.

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Slight bend in the knees here.

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And then just slowly draw a line

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with your nose past your
left shoulder, lift your heart

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and then back through center,
past your right shoulder.

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Lift your heart.

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And then we're gonna release
in like a wave in a stadium,

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you're gonna inhale,
reach all the way up,

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but check it out, exhale,
you're just gonna toss it back

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as you bend your knees.

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Inhale, reach all the way up.

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Toss it back with an exhale.

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Inhale, reach all the way up.

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Exhale, toss it back.

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Inhale, reach it up.
Maybe a little sigh this time.

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Reach it up.

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Exhale.

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Last one, don't be embarrassed.

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Inhale, exhale,
toss it away, good.

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This time inhale, reach up.

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Exhale, take it all the
way down to your Forward Fold.

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Way to play. 
Inhale, halfway lift.

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Exhale to soften and fold.

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You're gonna bend both knees,

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right fingertips are gonna 
come to the earth or a block.

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And then keep both
knees bent here to start

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as you draw your left fingertips

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across your left arm,
across your left chest.

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Start to
straighten your left knee

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and reach all the
way up towards the sky.

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So right knee's bent,

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left knee is straight,
we're lifting up

00:13:57.480 --> 00:14:00.130
from that left hip crease.

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Inhale in here in your twist.

00:14:02.220 --> 00:14:06.030
And then exhale to
come all the way back down,

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left hand replaces the right.

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We bend both knees here.
And second side,

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right fingertips trace across
the arm, across the chest.

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We straighten
through the right leg.

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We reach all the way up.

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Think about this twist
happening in your mid-back here.

00:14:20.190 --> 00:14:23.119
So really think about
spiraling your heart,

00:14:23.119 --> 00:14:26.670
your chest up towards
the ceiling or the sky.

00:14:26.670 --> 00:14:29.760
Good, inhale in,
reach up a little higher.

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Feel that stretch in
the right side waist

00:14:31.403 --> 00:14:35.310
and then exhale, 
come all the way back down.

00:14:35.310 --> 00:14:40.350
Beautiful, again, big inhale 
to lift you up halfway

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and then exhale to
soften and fold down.

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Palms come to the earth.

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As we step one foot
back than the other,

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Plank Pose or Half Plank,
your choice,

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inhale in deeply here.

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As you exhale,
slowly lower to the belly.

00:14:54.630 --> 00:14:57.060
Interlace the fingertips
again behind the back,

00:14:57.060 --> 00:15:00.480
press into the pubic bone,
press into the tops of the feet.

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Inhale, no need to force 
this here, nice and easy,

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we're gonna open
the chest and lift up.

00:15:08.160 --> 00:15:09.780
Toes can stay on
the ground here,

00:15:09.780 --> 00:15:11.850
pressing into the
tops of the feet.

00:15:11.850 --> 00:15:15.270
Tuck the chin slightly,
open up through the chest,

00:15:15.270 --> 00:15:18.843
the heart. Feel that
stretch in the pectorals.

00:15:20.190 --> 00:15:21.900
No pain in the lower back here,

00:15:21.900 --> 00:15:24.020
grounding through 
that pubic bone.

00:15:24.020 --> 00:15:25.890
Then if you wanna add
a little extra layer,

00:15:25.890 --> 00:15:27.480
those who've been
practicing for a while,

00:15:27.480 --> 00:15:29.700
try to draw your
navel in and up here.

00:15:29.700 --> 00:15:33.000
Yes. Release the bind.

00:15:33.000 --> 00:15:34.770
Bring the hands
underneath the shoulders.

00:15:34.770 --> 00:15:35.692
Inhale in.

00:15:35.692 --> 00:15:38.550
Exhale, curl the toes under,
lift the kneecaps,

00:15:38.550 --> 00:15:40.387
tone your quadriceps,

00:15:40.387 --> 00:15:43.590
press up, 
power up to Plank Pose.

00:15:43.590 --> 00:15:45.450
Just spit on my
mat as I said that,

00:15:45.450 --> 00:15:49.530
and then quietly whisper
to yourself, "I am strong."

00:15:49.530 --> 00:15:51.263
I am strong.

00:15:51.263 --> 00:15:54.180
Hips up and back, 
heels down towards the ground.

00:15:54.180 --> 00:15:57.138
Downward Facing Dog.

00:15:57.138 --> 00:15:58.704
Beautiful,
anchor the left heel,

00:15:58.704 --> 00:16:01.533
inhale, lift the
right leg up high.

00:16:01.533 --> 00:16:03.960
Exhale, shift it forward 
all the way up,

00:16:03.960 --> 00:16:07.020
stepping right foot
to the top of the mat.

00:16:07.020 --> 00:16:08.880
Pivot on the back foot.

00:16:08.880 --> 00:16:11.370
Front knee stays bent as we
send the fingertips forward,

00:16:11.370 --> 00:16:14.647
up and back for Warrior I.

00:16:14.647 --> 00:16:17.541
A classic, Warrior I.

00:16:19.104 --> 00:16:21.600
Lifting up from
the pelvic floor here,

00:16:21.600 --> 00:16:24.090
engaging the abdominal wall,

00:16:24.090 --> 00:16:25.953
drawing the navel in.

00:16:26.876 --> 00:16:28.800
Inhale in here.

00:16:28.800 --> 00:16:31.415
Nice bold Warrior.

00:16:31.415 --> 00:16:35.078
Exhale, opening up Warrior II.

00:16:35.078 --> 00:16:37.680
Take a second to
flex your biceps.

00:16:37.680 --> 00:16:41.070
I am strong, to have a little
fun and then send it back out

00:16:41.070 --> 00:16:44.283
and find a nice strong
focus past your right fingertips.

00:16:45.150 --> 00:16:47.460
Good, inhale, Reverse Triangle.

00:16:47.460 --> 00:16:49.590
So you're gonna straighten
through that front leg,

00:16:49.590 --> 00:16:52.350
reverse and then
keep the leg straight

00:16:52.350 --> 00:16:55.070
as we reach the
right fingertips forward

00:16:55.070 --> 00:16:57.240
and all the way
down towards the ground.

00:16:57.240 --> 00:17:00.120
You can choose today
whether it's inside the leg

00:17:00.120 --> 00:17:01.560
or outside the leg today.

00:17:01.560 --> 00:17:03.120
And if you wanna use your block,

00:17:03.120 --> 00:17:05.283
of course, you can do that too.

00:17:05.283 --> 00:17:07.230
Left hand can
stay on the waistline

00:17:07.230 --> 00:17:08.985
or reach up towards the sky.

00:17:10.440 --> 00:17:14.792
Try to keep both side bodies long,

00:17:14.792 --> 00:17:17.415
both side waists long.

00:17:18.390 --> 00:17:19.950
Good, inhale in here.

00:17:19.950 --> 00:17:22.440
Exhale, left hand goes down.

00:17:22.440 --> 00:17:24.690
We're gonna bend the right
knee and we're gonna come back

00:17:24.690 --> 00:17:27.870
to our runner's lunge,
back knee lifted this time.

00:17:27.870 --> 00:17:31.200
Good, inhale.
Open the chest, look forward.

00:17:31.200 --> 00:17:33.323
Exhale, plant the palms, 
step it back.

00:17:33.323 --> 00:17:35.410
Plank or Half Plank.

00:17:35.410 --> 00:17:38.643
Inhale in, exhale, 
slowly lower to the belly.

00:17:39.990 --> 00:17:43.500
Inhale rise up, Cobra
or Upward Facing Dog,

00:17:43.500 --> 00:17:45.000
you choose.

00:17:45.000 --> 00:17:46.170
Follow your breath.

00:17:46.170 --> 00:17:49.863
Inhale, we rise and
exhale we soften and bow.

00:17:50.820 --> 00:17:53.880
Good inhale in,
prepare for Plank.

00:17:53.880 --> 00:17:57.480
Exhale, power up, press up.

00:17:57.480 --> 00:17:59.523
Quietly whisper to yourself,
"I am strong."

00:17:59.523 --> 00:18:00.694
(whispers) I am strong,

00:18:00.694 --> 00:18:03.830
Hips up high and back, 
Downward Facing Dog.

00:18:04.770 --> 00:18:08.070
If it's okay in your neck,
you can turn to look

00:18:08.070 --> 00:18:11.643
at the screen 'cause
Benji's having quite the dream.

00:18:12.900 --> 00:18:14.932
He's chasing something.

00:18:16.080 --> 00:18:18.094
He's after it.

00:18:18.960 --> 00:18:20.370
He's gonna save us all guys.

00:18:20.370 --> 00:18:23.400
Okay, bring your
focus back to center.

00:18:23.400 --> 00:18:25.680
Inhale, lift the
left leg up high.

00:18:25.680 --> 00:18:27.960
Exhale, shift it forward.

00:18:27.960 --> 00:18:29.280
Step it up.

00:18:29.280 --> 00:18:32.040
Don't forget, you can
always use your left hand

00:18:32.040 --> 00:18:34.498
to help step that left foot up.

00:18:34.498 --> 00:18:37.410
No hard feelings.
Pivot on the back foot.

00:18:37.410 --> 00:18:40.740
Benji, let's rise up Warrior I.

00:18:40.740 --> 00:18:43.356
Actively pulling the
left hip crease back.

00:18:44.250 --> 00:18:47.039
Pressing into the outer
edge of that back foot.

00:18:48.660 --> 00:18:52.290
Pay attention to all
the little sensations here

00:18:52.290 --> 00:18:55.710
and then take a second to
have one big, bold breath here,

00:18:55.710 --> 00:18:57.073
Warrior I.

00:18:58.352 --> 00:19:02.639
And then open it out,
Warrior II.

00:19:02.639 --> 00:19:05.910
Flex here, come on, that's what
this practice is all about.

00:19:05.910 --> 00:19:08.629
You getting a moment to flex.

00:19:09.883 --> 00:19:13.663
Doesn't have to be literal,
but that was, and then back out

00:19:13.663 --> 00:19:17.493
and find a nice focus
beyond your left fingertips.

00:19:18.390 --> 00:19:20.250
Good, straighten the front leg,

00:19:20.250 --> 00:19:23.530
left fingertips reach up
and back, Reverse Triangle.

00:19:24.570 --> 00:19:26.850
And then keep this
length in the left side body

00:19:26.850 --> 00:19:30.185
as you slowly tilt your tea pot,

00:19:30.185 --> 00:19:33.314
come into Triangle Pose.

00:19:34.440 --> 00:19:39.120
Strong connection
from the crown of the head

00:19:39.120 --> 00:19:42.300
to the tailbone here, hugging
the low ribs into the body,

00:19:42.300 --> 00:19:44.550
keeping the neck nice and long.

00:19:44.550 --> 00:19:45.636
You got it.

00:19:45.636 --> 00:19:48.970
Inhale in, maybe lift the right
fingertips a little higher.

00:19:49.920 --> 00:19:52.969
And then exhale,
slowly bend that front knee

00:19:52.969 --> 00:19:54.900
and we'll come
back to our lunge.

00:19:54.900 --> 00:19:56.460
Great work, inhale.

00:19:56.460 --> 00:19:59.000
Look forward, open the chest.

00:19:59.000 --> 00:20:02.940
Exhale, rock the back 
foot up to meet the front.

00:20:02.940 --> 00:20:05.370
Inhale, halfway lift.

00:20:05.370 --> 00:20:08.544
Exhale to soften and fold.

00:20:08.544 --> 00:20:09.780
Hands to the waistline,

00:20:09.780 --> 00:20:12.240
bend your knees,
root to rise here.

00:20:12.240 --> 00:20:14.070
Draw the elbows
back and together

00:20:14.070 --> 00:20:17.733
as you slowly stand
back up, Mountain Pose.

00:20:18.960 --> 00:20:22.560
We're in kind of a
superhero shape here.

00:20:22.560 --> 00:20:24.990
You know, if you don't
have time for a full practice,

00:20:24.990 --> 00:20:28.290
remember you can come
into these different shapes,

00:20:28.290 --> 00:20:30.556
tune into your breath

00:20:31.911 --> 00:20:34.937
and perhaps shift

00:20:36.420 --> 00:20:40.896
your own physical state,

00:20:42.247 --> 00:20:44.964
your emotional state.

00:20:48.612 --> 00:20:50.518
Shifting

00:20:53.900 --> 00:20:57.209
to a place that feels true

00:20:57.209 --> 00:20:59.866
and centered for the day.

00:21:01.650 --> 00:21:03.570
Alright, so you
probably saw this coming,

00:21:03.570 --> 00:21:04.403
but we're gonna end

00:21:04.403 --> 00:21:06.900
with the little
Knocking on Heaven's Door.

00:21:06.900 --> 00:21:09.630
I finally realized like the
reason I love this so much,

00:21:09.630 --> 00:21:11.070
well there's so many
reasons why I like this,

00:21:11.070 --> 00:21:14.676
but this came from

00:21:16.081 --> 00:21:17.910
my practice as a younger person.

00:21:17.910 --> 00:21:21.510
And you also see
this similar to squats.

00:21:21.510 --> 00:21:24.780
You see this in so
many different modalities

00:21:24.780 --> 00:21:26.730
and from different origins

00:21:26.730 --> 00:21:30.660
of both physical movement
practice and spiritual practice.

00:21:30.660 --> 00:21:34.350
So let's do it y'all.

00:21:34.350 --> 00:21:36.630
We're gonna bring the feet wide.

00:21:36.630 --> 00:21:38.820
I'm gonna demonstrate
if this is new for you.

00:21:38.820 --> 00:21:40.470
You're just gonna start to allow

00:21:40.470 --> 00:21:45.470
the arms to be
heavy like heavy noodles.

00:21:46.830 --> 00:21:50.880
It's not a good image and
rocking left to right here.

00:21:50.880 --> 00:21:52.410
You're gonna allow
the heels to come up,

00:21:52.410 --> 00:21:55.200
kind of massaging
the balls of the feet.

00:21:55.200 --> 00:21:57.693
Try to stay nice and
tall through the spine.

00:21:58.560 --> 00:22:00.030
And just when you wanna give up,

00:22:00.030 --> 00:22:03.000
like, "Okay, I'm done,"
stay with it.

00:22:03.000 --> 00:22:04.286
Here we go.

00:22:05.790 --> 00:22:08.771
Find a nice, steady pace.

00:22:08.771 --> 00:22:11.490
Whatever you're 
celebrating today,

00:22:11.490 --> 00:22:13.920
again, I'm with you.

00:22:13.920 --> 00:22:18.480
I'm often noticing
that especially lately,

00:22:18.480 --> 00:22:22.320
I'm so busy that I forget

00:22:22.320 --> 00:22:26.700
to celebrate my
own personal growth.

00:22:26.700 --> 00:22:29.760
Keep moving, keep moving,
smack your booty too

00:22:29.760 --> 00:22:32.073
if you can, at least once,
maybe 10 times.

00:22:32.910 --> 00:22:35.796
I've been too busy to
celebrate my own growth.

00:22:36.750 --> 00:22:41.958
I need to remember it's
okay to celebrate the wins.

00:22:44.130 --> 00:22:49.130
Remember to celebrate your
body every day, your breath.

00:22:50.160 --> 00:22:55.035
And as we slowly 
begin to drop the tempo

00:22:55.035 --> 00:22:57.245
and come back to center,

00:22:57.245 --> 00:22:59.580
I just want to 
let you guys know

00:22:59.580 --> 00:23:02.820
that I celebrate you.

00:23:02.820 --> 00:23:07.390
I celebrate us and this incredible

00:23:07.390 --> 00:23:08.850
practice that we share

00:23:08.850 --> 00:23:12.720
and in this huge
international community

00:23:12.720 --> 00:23:16.410
that we have
cultivated together.

00:23:16.410 --> 00:23:19.470
So that was the
inspiration for this practice.

00:23:19.470 --> 00:23:24.470
I hope it did your body good
and your sweet heart as well.

00:23:25.710 --> 00:23:26.850
Bring your feet together.

00:23:26.850 --> 00:23:30.594
Bonus points if you don't
look down, the ground is there.

00:23:30.594 --> 00:23:32.825
See feelingly.

00:23:34.126 --> 00:23:36.886
We'll draw the hands 
together at the heart.

00:23:39.570 --> 00:23:41.387
Let's take a deep breath in.

00:23:42.750 --> 00:23:45.810
And as you exhale, 
just find a gentle reverent bow.

00:23:45.810 --> 00:23:49.193
Again, bowing in
towards oneself.

00:23:50.970 --> 00:23:54.330
This practice is
really about connecting

00:23:54.330 --> 00:23:56.795
to the feeling of
honoring one's self.

00:23:58.440 --> 00:24:02.160
I know it's hard and
I know we wanna care

00:24:02.160 --> 00:24:05.970
for so people and
honor them properly,

00:24:05.970 --> 00:24:10.533
particularly those who
may not get their dues.

00:24:11.790 --> 00:24:14.879
But remember, 
by learning to honor yourself,

00:24:14.879 --> 00:24:18.300
you're only better
equipping yourself to

00:24:18.300 --> 00:24:21.100
properly honor your neighbor

00:24:22.164 --> 00:24:25.657
or a stranger or an old friend.

00:24:27.270 --> 00:24:29.940
I consider you
all my old friends.

00:24:29.940 --> 00:24:33.054
I just do. 
Thank you for being here.

00:24:34.740 --> 00:24:38.240
One final inhale,
lots of love in.

00:24:39.664 --> 00:24:43.349
And exhale, lots of love out.

00:24:43.349 --> 00:24:45.060
Release the hands,

00:24:45.060 --> 00:24:48.559
relax your shoulders 
and open your eyes.

00:24:50.262 --> 00:24:54.284
(upbeat music)