WEBVTT

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- What's up, party people?

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Welcome to Yoga With Adriene,
I'm Adriene.

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Today we have a video
for the pranayama series.

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This is a breath technique
called Shitali or sheet-ah-lee,

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that I really love,

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and I think it's important to

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put this out into the
world and to practice,

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especially because

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we have this 
growing popularity in yoga,

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which is really great and
there's lots of flow and active,

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and yoga's a workout,

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and we have our yoga for weight
loss series and everything,

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but we wanna make 
sure we also balance that

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with things like 
pranayama practice,

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breath practice,
and this one in particular,

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which is super awesome after
you've maybe done a sweaty yoga,

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had a good workout,
or maybe you've come home from

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a run and you wanna
connect to your spirit

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and just kind of
balance things out,

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keyword "balance,"
so that you're not left

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feeling agitated
and kind of fiery.

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So Shitali or sheet-ah-lee,
is a cooling breath,

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it's also really awesome 'cause

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I like to refer to
it as "taco breath,"

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and I love tacos.

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But this is in all seriousness

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just a great way
to cool off the body,

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also the mind,
reduce stress,

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take it a notch down,

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really great for the
entire nervous system,

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really great if you're kind of
pissy or just feeling like

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you need something
to connect you

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to the greater
good of humanity.

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Taco breath is for you,
so let's get started.

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(upbeat music)

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Okay, so to begin

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we're going to come
into a comfortable seat,

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I'm coming in to
a little Hero variation

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with the block
underneath me for support,

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but you can come
into any comfortable seat

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where the spine can be
nice and tall and erect.

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So that could be in a chair,

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it could be cross-legged,

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or it could be on
the knees like moi.

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So very important though,
all jokes aside,

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that we just find this length
in the spine so that we can

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lift and lengthen up
through the crown of the head,

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the center
channel nice and long.

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(snickers) Okay,
and then just take a second to

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close your eyes and
notice your breath.

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Is it short?

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Is it shallow?

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Can you deepen it
a little bit here?

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And then to begin our
cooling breath here today

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we're going to
bring our attention,

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our focus to the tongue

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and see if we can curl the
edges of the tongue inward

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like a taco.

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Now, disclaimer, some people
genetically cannot do this.

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Right?

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I can, I'm a taco tongue gal, 
I can roll the tongue.

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But if you can't,

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the option or the modification,
the variation would be to just

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bring the tongue
between the lips like so.

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My dog Benji does
this all the time, he's like...

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So we're either rolling the

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outer edges of the tongue
inward or we're bringing the

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tongue modification just
between the lips like so.

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Okay? Now we're gonna be

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inhaling with
the tongue as such.

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So I inhale
through the taco tongue.

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(laughing) I had no idea this

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video was gonna
be so fun for me,

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it is okay, already.

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So I'm gonna inhale in
through the taco tongue,

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get serious Adriene!

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Like you're sipping
the air up in through a straw.

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(giggling) Right,
so just try that.

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Advanced studies option here
is to really kind of

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pay attention to
the shoulders here,

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make sure you're not
sucking in like so,

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play with
that abdominal breath

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or that belly breath, right?

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And actually that
goes for everyone,

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just keep the
shoulders nice and relaxed,

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wherever you are.

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Okay, so just trying 
to inhale again,

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and we're really
breaking this sucker down.

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Inhaling in with the tongue.

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And we're either
in the taco tongue,

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or the modification here,
looks like this.

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Okay? We'll seal at the top.

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So that means
we'll hold the breath,

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we'll retain for
just a moment at the top,

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holding the breath in,
closing the mouth,

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drawing the tongue in,

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and then exhaling with control
out through the nostrils.

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Okay, so we inhale
through the tongue,

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nice cooling breath,

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the air hits the
back of the throat,

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cools off.

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And then we seal, hold,

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retain the breath for a moment.

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And then exhale out
through the nostrils.

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So let's just
try that on our own.

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Okay, coming in with the inhale.

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Sealing at the top,
holding, shoulders relaxed.

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Exhale with control
through the nostrils.

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Beautiful. 
Let's try again.

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Inhaling.

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Pause, hold the top,
retain the breath.

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Exhale through the nostrils.

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Again.

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Awesome,
so now that you have a

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little understanding
about how to do it,

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we're going to practice
with a five count to inhale,

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a beat of two
to hold at the top,

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and then we're gonna
aim for five to exhale.

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This is just a guide,

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this is just something to
kind of give you structure-wise,

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to play with.

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You can extend that,
you can shorten that,

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you can make it your own,

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or if you're the type of person
that prefers not to count,

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you can just play with the
inhalation and the exhalation,

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nice and long and smooth.

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Okay, here we go.

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Sit up nice and tall,
relax the shoulders.

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Maybe close your
eyes for this one.

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Take a deep inhale
in through the nose.

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And then out
through the nose.

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Then we'll inhale and
begin with the tongue.

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After five, 
hold at the top for two.

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Exhale for five.

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Playing with that
structure of inhaling for five.

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One, two,

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three, four, five.

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Retain the breath for two.

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Exhale one, two,

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three, four,

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five,
keep it going,

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count in your head.

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And as you begin to drop in

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with this
beautiful cooling breath,

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you'll begin to notice that you
can really find that extension.

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So let's just do a couple more

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sipping in through that taco
straw for as long as you can,

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holding at the top,

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and then enjoying the beautiful

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ride of the exhale
out into your bliss.

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In fact, there are a lot of...

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texts, yoga texts,
ancient texts that speak of

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this breath as the bliss breath,

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or the giver of bliss.

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And you totally feel blissed
out and blessed at the end,

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I already feel it now.
Okay, so we're just gonna

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practice for a couple more
times together and then

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I'll let you off and into

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the blissful world of 
taco breath on your own,

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but let's do a 
couple more together.

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Let's do one more.

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Awesome, and then
drop your chin to your chest.

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Lift the heart,

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draw the shoulders down and
then begin to open your eyes.

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Take the palms together,
rub them, just to transition.

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And then release,
awesome.

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Alright my friends,
awesome work.

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So put this breath
in your yoga tool belt.

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This is one of my
favorite pranayamas,

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because I can do it anywhere,
you can do it in traffic,

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really great if
you're frustrated in traffic.

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This is a really great
breath if you're hungry,

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if you're getting
those hunger pains,

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you're starting to get a little
angry because you're hungry,

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we all know that.
(chuckles)

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Some of us know that
more than others, right honey?

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(chuckles) 
Just kidding, and

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so this is a great thing to
do if you're really hungry or

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thirsty and you need to
kind of slow things down,

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cool things off.

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Really great for stress and just
reducing that fight or flight.

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You know?

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Great work, let me know what
you think of taco breath down

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below, share it
with your friends.

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Again, don't worry,

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Yoga With Adriene
includes everyone,

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if you can't roll your tongue
you can do the modification,

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share that with a friend,
and I'll see you next time.

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Free yoga
videos every Wednesday,

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thumbs up if
you liked the video,

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share the channel
with your friends,

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subscribe if
you haven't already,

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for goodness sake!

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And take good care.

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Namaste.

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(upbeat music)