WEBVTT

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- Howdy everyone.

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Welcome back to Flow,
your 30 Day Yoga Journey.

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I'm here with
Benji and it's Day 10.

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It's time to pick
up the pace and align.

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Let's get started.

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(light rhythmic music)

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Alright, let's begin
in a comfortable seat.

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Take your time
getting down into place

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and when you get
there go ahead and

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close your eyes
or soften your gaze

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and let's start by aligning

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the head over the heart

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and the heart over the pelvis.

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So you might even shift your

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spine a little forward and back

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to get a sense of
what that alignment feels like.

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Head over heart,
heart over pelvis.

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And if you're feeling a little

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pain in the front of
the hips or the low back,

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go ahead and sit up on
a blanket or a block here.

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And we have begun.

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Take a deep breath in.

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And a long breath out.

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And again, big inhale in.

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And a long exhale out.

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And one more time, listening
to the sound of your breath.

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Beautiful, continue to
breathe deep here as we bat the

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eyelashes open or you can
keep your eyes closed here.

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We're just gonna draw some
small circles with the nose.

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Checking in with the head,
the neck, the shoulders here.

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Sitting up nice and tall.

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Reverse your circle.

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And before we get
really moving here,

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just a reminder,

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this time is for you to align

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with how you're feeling today.

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Align with

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yourself

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in a way that feels true.

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So we might start to pick
up the pace a little bit,

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but you just take care of you.

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Remember to breathe deep and

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know that this is time well
spent no matter what it shapes

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up to be or what it
feels like or looks like here.

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Trust that it's valuable.

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Okay, let's come forward.
Excuse me, buddy.

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Let's come
forward onto all fours.

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Center yourself on
the mat, if you can.

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And then we'll drop the belly.
Inhale, open the chest,

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start to bring a little
more energy here best you can

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using this again to check in
and align with what is.

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So no need to put on any
costumes here or pretend.

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Just feel your way through this
practice as we inhale deeply.

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And exhale completely.

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Couple more
rounds of Cat-Cow here

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listening to the
sound of your breath.

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Then bring it back
to Tabletop Position.

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We'll curl the toes under
and slowly walk the palms back,

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coming into our
little froggy squat,

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stretching through the feet,
the ankles, the hips,

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of course, inhale in.

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Then exhale, take it all
the way back out to all fours.

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We're gonna
take it to Plank now,

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plant the palms,
lift the knees up,

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and let's start to
activate that core.

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So align the shoulders 
over the wrists here,

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slight bend in the elbows,

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lengthen through
the crown of the head.

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Reach, reach,
reach the heels back

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and hug those low
ribs in to engage your abs.

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Now see if you can draw your

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belly button up and
in a little bit more.

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Inhale in and then exhale,

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

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Press away from your yoga mat,

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send the majority of your weight

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to the lower half of your body.

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And if it helps, you can
bend the knees generously here.

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Think about lifting the hip
creases up towards the sky.

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Lengthening through the crown.

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Great, bend the knees a lot.

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Carve a line with the nose,
look forward.

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Inhale in, then exhale,

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make your way to the
tippy top of your mat.

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We'll meet in Forward Fold.

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Feet hip width apart.

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Reconnect with your breathing,
seeing if you can

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elongate the inhalation

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and extend the exhale.

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Using the breath to create
and cultivate really a beautiful

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conversation between
the mind and the body.

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Encouraging your energy to flow.

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So any stagnant energy we're
gonna move it right along today.

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Here we go,
bend the knees generously,

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tuck your chin to your chest
and slowly roll up to Mountain.

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As you stack the spine here,

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draw energy up from
the arches of the feet,

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whatever that means to you,

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maybe lift the kneecaps,
tone the quads,

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feel the strength
in your legs here.

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As you rise up, lengthen
through the crown of the head.

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Now inhale, spread
the fingertips, reach up.

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Right hand grabs the left wrist.

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Think up and over as you
lean the hips to the left,

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crown of the head extends
to the right. Big stretch.

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Take a deep breath in.

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On your exhale, stay here,

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but think about
spiraling your heart center,

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your chest up towards the sky.

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Beautiful, then
bring it back to center.

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Release the grip, inhale.

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Exhale, think up and over as
you take it to the other side.

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Bump the hips to the right.

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Crown of the head extends.

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Then spiral your heart
up towards the ceiling.

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Reach, reach, reach, and then
slowly bring it back to center.

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Nice. Inhale, 
spread the fingertips, look up.

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Exhale, wiggle the
fingertips as you Forward Fold.

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Bring it back down.

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Inhale, halfway lift,

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slide the palms to 
the tops of the thighs,

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tops of the shins or
fingertips can stay on the mat.

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Exhale, soften and fold.

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Bend the knees,
plant the palms,

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step one foot
back than the other.

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Find your alignment here.

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Wrists underneath the shoulders,
heels reaching back.

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Imagine there's a little string

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between your low ribs and
the front of your hip creases,

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and we're keeping
that string nice and taut,

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engaging the abs.

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Inhale in.

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

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Bend the knees,
inhale, look forward.

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Exhale,
make your way to the top.

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Feet together this time,
really together.

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Forward Fold, breathe.

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On your next inhale,
halfway lift, your version.

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Nice long neck.

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Exhale, soften and fold.

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Ground through the feet here,

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bend your knees to
protect the low back.

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Spread the fingertips,
inhale, reach for the sky,

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big breath, big stretch.

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And then exhale, Forward Fold,
all the way back down.

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Inhale, halfway lift,
lengthen through the crown.

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Find that extension.

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Exhale, soften, fold, release.

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Bend the knees,
plant the palms,

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step one foot
back then the other.

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Find that alignment here.

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Lengthen through the crown,
reach through the heels.

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You got this, breathe.

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Engage the abs.

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Inhale in.

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

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This time, anchor the left heel.

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Inhale, lift the
right leg up high.

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Press into both palms evenly.

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Exhale, shift it forward, 
step it all the way up.

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Pivot on the back foot.

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Hands come to the waistline.

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Listen here, we're gonna,
listen here (laughs),

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we're gonna tuck the chin
into the chest and slowly roll up

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into Warrior versus leading
with the fingertips or the arms.

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And as you do this roll up,

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you get this opportunity to
feel the power of that back leg.

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As you stack the spine,

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find this lift up through the

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front body and this
grounding through the back body.

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And then we can
take the arms up.

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Breathe in.

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Breathe out.
Relax the shoulders.

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Breathe in.

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Exhale, open up Warrior II.

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Maybe you widen your stance.

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Deepen that bend
in the right knee.

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Breathe in.

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Breathe out.

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Breathe in.

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Keep the front knee bent

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as you reach the
right fingertips up and back.

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Reverse Warrior.

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Inhale in.

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Exhale, Extended Side Angle.

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Right elbow's gonna come to
the top of the right thigh.

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Left fingertips sweep all the
way up towards the front edge

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of the mat or if you
need a little more space,

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send it all the
way up to the sky.

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Lots of opportunity here to

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practice that
extension through the crown,

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so we're not dropping
right ear to right shoulder.

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And lastly, we might
open this up a little more,

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bringing the right
fingertips to the earth,

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spiraling that
heart up towards the sky.

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Inhale in.

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Exhale, bring it
back to your lunge.

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Beautiful.

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We'll step the right toes back.

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Inhale in here,
exhale slowly lower.

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All the way to the belly.

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Inhale, rise up, Cobra.

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Shoulders down.

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Exhale, soften and
release forehead to the mat.

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Inhale, press up to Plank.

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Quietly whisper
to yourself here,

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"I am strong."

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I am strong.

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

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Inhale, lift the
left leg up high.

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Exhale, shift it forward.

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Pivot on the back foot.

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Find your footing, then bring
the hands to the waistline.

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Keep that front knee bent.

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Keep the back inner thigh
strong as you tuck the chin

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into the chest
and slowly roll up.

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Stacking the spine.

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Building it all
from the ground up.

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Changes the
energy of the posture,

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changes the stability and

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the strength that
you're able to tap into.

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When you're ready,
bring the fingertips up high,

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Warrior I.

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Breathe.

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Inhale in.

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Exhale, Warrior II.

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Build it from the ground up.

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Head over heart,
heart over pelvis.

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So if you're leaning
forward or leaning back,

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bring it back to center.

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And then keep
that front knee bent.

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Maybe even bend it a little

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more before you head
into Peaceful Warrior.

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Left fingertips reach up,

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we lengthen
through the side body,

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and then send it
all the way back.

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Keeping the crown
of the head reaching.

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Inhale in.

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Exhale, Extended Side Angle.

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Right fingertips reach all the

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way up towards the
front edge of your mat.

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So you feel this length
from the outer edge of the right

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foot all the way
through the right fingertips.

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If the shoulders are
really tight though here,

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it could be nice to take

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the fingertips up
towards the sky instead.

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Everyone hug those low ribs in.

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Lengthen through the crown.

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Maybe we take the
left fingertips down,

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breathe, spiral your
heart up towards the sky.

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And then slowly bring
it back down to your lunge.

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Awesome work, step it back.

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Slowly lower belly to
the earth or Chaturanga,

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Cobra or Upward Facing Dog.

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Meeting spot is
Downward Facing Dog.

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Breathe in.

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Breathe out.

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Bend the knees,
inhale to look forward.

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Exhale,
make your way to the top.

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Uttanasana,
feet together, really together.

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On your next inhale,
lift up halfway.

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Exhale, soften and fold.

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Bend the knees,
root to rise here.

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Inhale, reach for the sky,
big breath, big stretch,

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maybe a little back bend here.

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And this time we'll bring
the palms together as we exhale,

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hands slowly float to the heart

00:13:24.880 --> 00:13:28.290
and we just take a moment here

00:13:28.290 --> 00:13:32.567
to breathe, observe.

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Maybe you close the eyes here

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or bring your gaze down softly.

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Feeling that foot
to earth connection.

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And just noticing your energy,
your breath.

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And noticing the thoughts
that are coming across here.

00:13:56.440 --> 00:14:00.660
May be some frustration today,

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some heaviness.

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Or maybe some lightness

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and joy.

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No right or wrong.

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Just showing up to the mat here

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to meet and greet
align with what is.

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Alright, open the
eyes if they're closed,

00:14:23.360 --> 00:14:25.080
swim the fingertips behind you.

00:14:25.080 --> 00:14:26.680
You're gonna draw the knuckles

00:14:26.680 --> 00:14:29.240
down and away to really
open up through the chest here.

00:14:29.240 --> 00:14:30.240
Just take a moment here.

00:14:30.240 --> 00:14:32.840
Most of us could
stand a couple breaths here,

00:14:32.840 --> 00:14:34.440
so let's take them.

00:14:34.440 --> 00:14:37.960
If you wanna find some soft,
easy movement in the head,

00:14:37.960 --> 00:14:41.640
the neck,
lifting the chin up and down.

00:14:41.640 --> 00:14:44.498
Find what feels good.

00:14:47.640 --> 00:14:49.400
Then release the bind,
bend the knees,

00:14:49.400 --> 00:14:51.400
send the fingertips forward.

00:14:51.400 --> 00:14:53.320
We're gonna send the weight way

00:14:53.320 --> 00:14:57.240
back into the heels so that
you can even lift your toes.

00:14:57.240 --> 00:14:59.600
Now lift your belly up and out

00:14:59.600 --> 00:15:01.840
of your pelvis here as
you sink back a little more.

00:15:01.840 --> 00:15:03.320
Fingertips can absolutely reach

00:15:03.320 --> 00:15:05.680
forward to help you
counter this weight.

00:15:05.680 --> 00:15:10.040
Inhale in, exhale, send the
fingertips back, airplane arms.

00:15:10.040 --> 00:15:13.440
Good, stay low,
inhale in, reach forward.

00:15:13.440 --> 00:15:16.840
Exhale, send the
fingertips back, airplane arms.

00:15:16.840 --> 00:15:18.400
Think about getting your knees

00:15:18.400 --> 00:15:22.800
back over your ankles as you
reach forward for this last one.

00:15:22.800 --> 00:15:25.880
Inhale in,
exhale, airplane arms.

00:15:25.880 --> 00:15:29.480
Good, stand straight,
inhale, reach for the sky.

00:15:29.480 --> 00:15:31.440
And then exhale,
wiggle the fingertips as you

00:15:31.440 --> 00:15:35.320
cascade all the way
back down into the fold.

00:15:35.320 --> 00:15:38.960
Nice, inhale, halfway lift.

00:15:38.960 --> 00:15:42.000
Exhale, soften and bow.

00:15:42.000 --> 00:15:46.440
Bend the knees, plant the palms
step or hop back to Plank.

00:15:46.440 --> 00:15:47.880
Inhale in.

00:15:47.880 --> 00:15:51.240
Exhale, hips up
high and back, Down Dog.

00:15:51.240 --> 00:15:53.600
Inhale, lift the
right leg up high.

00:15:53.600 --> 00:15:55.640
Exhale, shift it forward.

00:15:55.640 --> 00:15:57.280
Pivot on the back foot.

00:15:57.280 --> 00:15:58.880
Roll it up.

00:15:58.880 --> 00:16:01.120
Chin to chest, Warrior I,

00:16:01.120 --> 00:16:03.800
reaching the
fingertips up high.

00:16:03.800 --> 00:16:08.800
Inhale in, exhale,
Warrior II, open it up.

00:16:08.800 --> 00:16:13.000
Inhale, Peaceful Warrior,
front knee stays bent.

00:16:13.000 --> 00:16:17.320
Exhale, Extended Side Angle,
your version.

00:16:17.320 --> 00:16:20.520
Inhale in here,
spiral your heart to the sky.

00:16:20.520 --> 00:16:23.040
Exhale, bring it
back to your lunge.

00:16:23.040 --> 00:16:27.400
Option here to lift the right
toes as you take your vinyasa.

00:16:27.400 --> 00:16:28.720
So just a little fun here.

00:16:28.720 --> 00:16:32.520
You can lower to the belly,
Chaturanga to Up Dog,

00:16:32.520 --> 00:16:34.668
little baby Cobra.

00:16:35.600 --> 00:16:39.352
Meeting spot is Down Dog.

00:16:45.160 --> 00:16:46.240
Anchor the right heel.

00:16:46.240 --> 00:16:49.400
When you're ready, inhale,
lift the left leg up high.

00:16:49.400 --> 00:16:52.720
Exhale, step it all the
way forward into your lunge.

00:16:52.720 --> 00:16:53.960
Pivot on the back foot.

00:16:53.960 --> 00:16:55.400
Inhale, root to rise here.

00:16:55.400 --> 00:16:59.360
Tuck the chin,
reach the arms up, Warrior I.

00:16:59.360 --> 00:17:02.490
Use that exhale to
relax the shoulders down.

00:17:03.720 --> 00:17:06.440
Inhale, look up,
spread the fingertips.

00:17:06.440 --> 00:17:09.534
Exhale, open it up, Warrior II.

00:17:10.760 --> 00:17:13.560
Inhale, reach the
left arm up and back.

00:17:13.560 --> 00:17:16.800
Peaceful Warrior,
front knee stays bent.

00:17:16.800 --> 00:17:20.280
Exhale, Extended Side Angle,
your version.

00:17:20.280 --> 00:17:24.520
Inhale, here to spiral
the heart up towards the sky.

00:17:24.520 --> 00:17:27.840
Exhale to dial the
heart back down to the earth.

00:17:27.840 --> 00:17:30.800
Plant the palms, option to
keep that left foot lifted here.

00:17:30.800 --> 00:17:33.880
Just a little fun
as you find your flow.

00:17:33.880 --> 00:17:37.040
Inhale, Cobra or Up Dog.

00:17:38.160 --> 00:17:42.320
Exhale, let's release and
meet in Downward Facing Dog.

00:17:42.320 --> 00:17:43.680
Hi, Benji.

00:17:43.680 --> 00:17:46.120
Oop, star of the show.

00:17:46.120 --> 00:17:48.440
Always.

00:17:48.440 --> 00:17:50.920
In Down Dog, let's take
a nice cleansing breath.

00:17:50.920 --> 00:17:52.200
Think Lion's Breath here.

00:17:52.200 --> 00:17:55.640
So inhale in through the nose.

00:17:55.640 --> 00:17:57.320
And exhale out
through the mouth.

00:17:57.320 --> 00:17:59.056
Maybe you stick your tongue out.

00:18:00.560 --> 00:18:01.840
One more time just like that.

00:18:01.840 --> 00:18:03.484
Inhale in.

00:18:04.400 --> 00:18:06.205
And release.

00:18:07.800 --> 00:18:11.640
Slow descend of 
the knees to the earth,

00:18:11.640 --> 00:18:13.730
Child's Pose.

00:18:15.480 --> 00:18:18.780
Just take a moment here

00:18:18.780 --> 00:18:22.245
to pause 
and observe your breath.

00:18:27.840 --> 00:18:31.280
And then slowly
rise up to all fours.

00:18:31.280 --> 00:18:35.000
Swing the legs 
to one side, any side.

00:18:35.000 --> 00:18:36.960
And we're gonna come down.

00:18:36.960 --> 00:18:39.640
Here bud, come here.
Come here. Come.

00:18:39.640 --> 00:18:42.160
We're gonna come
down to lay on our backs.

00:18:42.160 --> 00:18:43.120
Come here, bud.

00:18:43.120 --> 00:18:46.320
Oh, or you can lay
over there, that's great.

00:18:46.320 --> 00:18:49.360
Alright, so we're all here.

00:18:49.360 --> 00:18:50.960
Good job, Benji.
(laughs)

00:18:50.960 --> 00:18:54.001
Let's hug just the
right knee into the chest.

00:18:55.280 --> 00:18:57.200
Breathe in.

00:18:57.200 --> 00:18:58.040
And then exhale,

00:18:58.040 --> 00:19:00.360
guide the right knee
towards the right shoulder.

00:19:00.360 --> 00:19:01.920
You'll feel this slight

00:19:01.920 --> 00:19:05.640
compression in the front
of that right hip crease.

00:19:05.640 --> 00:19:07.360
Should feel good.

00:19:07.360 --> 00:19:08.920
Inhale in.

00:19:08.920 --> 00:19:11.280
Exhale, shift the
hips to the right.

00:19:11.280 --> 00:19:14.950
Guide that right knee over
to the left, supine twist.

00:19:14.950 --> 00:19:18.960
You can open up
through your right wing.

00:19:18.960 --> 00:19:22.665
Breathe into all
four sides of the torso.

00:19:24.160 --> 00:19:26.526
Relax your jaw.

00:19:30.120 --> 00:19:34.480
Taking the last couple minutes
of this practice to really

00:19:34.480 --> 00:19:37.953
celebrate this
time with yourself.

00:19:40.160 --> 00:19:41.880
Gently melt it back to center.

00:19:41.880 --> 00:19:46.296
We'll hug the left knee up into
the chest whenever you're ready.

00:19:50.480 --> 00:19:53.760
Squeeze it up and
in towards center.

00:19:53.760 --> 00:19:57.540
And then start to open
it up towards the left.

00:20:00.400 --> 00:20:02.624
Breathe.

00:20:04.560 --> 00:20:06.360
And then bump the
hips to the left.

00:20:06.360 --> 00:20:08.400
Guide that knee across the body

00:20:08.400 --> 00:20:12.026
and find your twist
here on the other side.

00:20:15.840 --> 00:20:17.640
Use your exhale to allow the

00:20:17.640 --> 00:20:20.680
left shoulder to
get really heavy.

00:20:20.680 --> 00:20:26.040
In time, it will make its
way slowly down to the earth.

00:20:26.040 --> 00:20:28.497
Closer to the earth.
(chuckles)

00:20:31.920 --> 00:20:35.920
Lovely, slowly bring
it back to center, my friends.

00:20:35.920 --> 00:20:38.800
Let's hug the
knees into the chest.

00:20:38.800 --> 00:20:41.640
Rock a little side to side.

00:20:41.640 --> 00:20:43.480
And as you're ready, Happy Baby.

00:20:43.480 --> 00:20:46.200
We're gonna grab the
outer edges of the feet,

00:20:46.200 --> 00:20:50.280
kick the soles of
the feet to the sky.

00:20:50.280 --> 00:20:54.640
And the last delicious,
I think very important,

00:20:54.640 --> 00:20:56.360
(chuckles) action point here is

00:20:56.360 --> 00:21:00.600
to actively reach your tailbone

00:21:00.600 --> 00:21:02.974
down towards the earth.

00:21:04.240 --> 00:21:06.320
So even though we're
pulling down with the knees,

00:21:06.320 --> 00:21:10.564
we're trying to actively
maintain this neutral spine.

00:21:11.680 --> 00:21:14.120
And if you're like, "Hmm, 
not sure if I quite get it."

00:21:14.120 --> 00:21:15.680
That's okay.

00:21:15.680 --> 00:21:17.600
It's just a little grace note

00:21:17.600 --> 00:21:21.410
to start to play with
whenever you're into it.

00:21:25.070 --> 00:21:26.800
Alright, release.

00:21:26.800 --> 00:21:29.600
Soles of the feet
come to the earth.

00:21:29.600 --> 00:21:33.120
We dig the right heel into the
ground to extend the right leg.

00:21:33.120 --> 00:21:36.480
Dig the left heel into the
ground extend the left leg.

00:21:36.480 --> 00:21:38.240
Inhale, reach the fingertips up

00:21:38.240 --> 00:21:42.240
and then place the hands down

00:21:42.240 --> 00:21:44.080
with intention,

00:21:44.080 --> 00:21:46.640
with care, with love.

00:21:46.640 --> 00:21:49.050
Inhale in.

00:21:49.050 --> 00:21:52.760
Exhale to rest the weight of

00:21:52.760 --> 00:21:56.946
your body
completely into the earth.

00:22:00.400 --> 00:22:02.280
And you have an opportunity in

00:22:02.280 --> 00:22:06.801
Shavasana always to
practice stillness,

00:22:07.807 --> 00:22:09.958
surrender.

00:22:13.920 --> 00:22:15.920
And for me personally,

00:22:15.920 --> 00:22:20.080
when I practice this type
of stillness and surrender,

00:22:20.080 --> 00:22:23.600
it is a sweet opportunity
to consider, you know,

00:22:23.600 --> 00:22:27.304
aligning with
something bigger than yourself.

00:22:36.240 --> 00:22:38.907
Whatever that means to you.

00:22:43.160 --> 00:22:44.720
Maybe if time allows you spend

00:22:44.720 --> 00:22:47.400
a little more
time in this posture,

00:22:47.400 --> 00:22:49.993
in this surrender today.

00:22:51.560 --> 00:22:54.520
Otherwise,
I'll bring the palms together.

00:22:54.520 --> 00:22:57.576
You're free to join me,
thumbs to third eye.

00:22:58.800 --> 00:23:02.790
And we close today's 
session with one final

00:23:02.790 --> 00:23:04.516
inhale in.

00:23:06.200 --> 00:23:08.160
And I'll emulate Benji here.

00:23:08.160 --> 00:23:10.120
Exhale with a little sigh.

00:23:10.120 --> 00:23:12.440
Hmm.

00:23:12.440 --> 00:23:13.360
See you tomorrow.

00:23:13.360 --> 00:23:14.582
Namaste.

00:23:15.603 --> 00:23:20.410
(upbeat rhythmic music)