WEBVTT

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- Hello my darling friends,
welcome back to Flow,

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your 30 Day Yoga Journey.

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It's Day 25, Action.

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Let's get started.

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(light rhythmic music)

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Okay, let's begin
today on all fours.

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Take your time,
come on down to the ground.

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Start to deepen your breath.

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And when you're ready,

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we're gonna start with
some movement in the rib cage.

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Slow circles.

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And then we've done
this before on the journey,

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but as you're moving in
this circular direction,

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see if you can start to find
your spinal flexion moving in

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and out of Cat-Cow

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with these 
circles of the rib cage.

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And then start to land
here by deepening your breath.

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Go ahead and reverse the circle.

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Checking in with
the shoulders, the hips.

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You can start to
improvise a little bit here.

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Finding movement
that feels good.

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Maybe bumping the hips
a little left to right.

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Finding soft easy stretches.

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Continuing to
gently deepen your breath.

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And then when you're ready,

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curl the toes under
and walk the hands back.

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Left fingertips to the ground.

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Right fingertips
reach up in your squat here.

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Breathe in.

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And breathe out.

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Bring it back to center.

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Left elbow, left fingertips
reach up as you open up

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through the chest
in your squat here.

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Breathe in.

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And breathe out.

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Walk it through
now to your Plank.

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Hug the low rib cage in.

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Feel the abs turn on.

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Breathe in.

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Breathe out.

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Lower all the way to the belly.

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Press the tops of
the feet into the earth.

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Inhale to lift up.

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Breathe in.

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Exhale, release.

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Breathe out.
Forehead to the mat.

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Curl the toes under,

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press up to all fours and then
send it back to Child's Pose.

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You get to decide knees
together or knees wide.

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Breathe in.

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Breathe out.

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Now the next
time you breathe in,

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imagine breathing into
all four sides of your torso.

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All around.

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Feeling that
expansion as you breathe in.

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And that softening 
as you exhale.

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And on your next inhale,
let's rise back up to all fours.

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Curl the toes under and peel the
tailbone up for Downward Dog.

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Bend the knees here.

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Take a couple
breaths to check in

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with where you are today.

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Letting go of the day thus far.

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Politely putting your
to-do list on hold and

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giving yourself permission
to be here in this moment.

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Tending to the
energy centers of the body.

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Tending to the physical body.

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And then slowly we'll
make our way to the top.

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So bend your knees,
inhale to look forward.

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Exhale, come to
the top of your space.

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You can baby step.

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You can hop.
You can float.

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We'll bring the
feet hip width apart,

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toes pointing forward.

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Standing Forward Fold.

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Relax the weight of your head.

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And find that nice wide breath.

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Breathing into all
four sides of the torso.

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Slowly draw your
hands to your waist now.

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Ground through the feet,
bend your knees.

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Inhale in.

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And then draw the
shoulder blades together,

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elbows back to rise up into

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Mountain with hands on waist.

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Boom. Power posture.

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Ground through the feet.

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Draw energy up through

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the arches of the legs.

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Sorry, the arches of the feet.

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The inseam of the legs.

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I was feeling it.
(chuckles)

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Lifting and lengthening through
all four sides of the torso.

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Really pull the
shoulder blades together,

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elbows back,
crown of the head reaches up.

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Now from here,

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slide your hands from your waist
all the way to your ribcage.

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Breathe into your fingers here

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as you feel the
inhale expand your ribcage.

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And soften as you exhale.

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Give it a try. 
Inhale.

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Exhale.

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Inhale.

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Exhale.

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Fingertips
slide down to come up.

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Inhale.

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Lift your heart.
Lift your gaze.

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Reach up.

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Exhale, fingertips 
wiggle as we bring

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it all the way down
into our Forward Fold.

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Use a block if you like here.

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Our fingertips,
left fingertips, excuse me,

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on the mat.

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Inhale, bend the left knee as

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you pull the
right hip crease up.

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Reach the right fingertips 
across the chest

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and all the way up 
towards the sky.

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Lengthen through
the crown of the head.

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Breathe into that
nice wide ribcage.

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Yes. And then slowly bring
it back down to center.

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Wow, the Texas sky is looking

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really beautiful in my
neck of the woods today.

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And let's take it
to the other side.

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Bend your right knee.

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Peel your left hip crease up.

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Open through your left wing.

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Lengthen through
the crown of the head.

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Bring your breath.

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Bring that
conscious breath to it.

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And slowly back down

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into the fold we go.

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Nice.

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Fingertips come to the mat.

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We'll step just
the right foot back.

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Keep the right heel lifted.

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Right knee lifted.

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As you inhale,
sweep the arms forward,

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up and back for a high lunge.

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Now it's always an option
to bring that back knee down.

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Maybe you're feeling a little
low in energy or maybe that's

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just better for your body so
you can lower the right knee.

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Inhale in.

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Maybe send your gaze up.

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Lift the ribcage.
Expand.

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Exhale.
Float it down.

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Bring the right
knee to the ground.

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Bring the left knee to meet

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the right knee and
come into a Half Plank here.

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Walk the knees back,
shoulders over the wrists.

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Crown of the
head extends forward.

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Three baby push-ups here.

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Inhale in.

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Exhale, bend the elbows halfway.

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Press it up.

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Elbows stay hugging in.

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Halfway.

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Press it up last time.

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Neck stays long.

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And then curl the toes under,

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send the hips up high,
Downward Facing Dog.

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Nice work.

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Inhale in here.

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Exhale.

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Inhale, step the
right leg all the way up.

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Back knee lowered or lifted,
your choice.

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Sweep the arms 
forward, up and back.

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Strong and steady.

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Right hip crease pulls back.

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We inhale.

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Lift the chest.

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Lift the chin.
Gaze up.

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And exhale to
slowly bring it back down.

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Step the back foot
up to meet the front.

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Inhale, halfway lift here.

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Exhale to soften and release.

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Fingertips come to the mat.

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Step the left foot back.

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Sweep the arms 
forward, up and back,

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high lunge or
back knee lowered.

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Release, come all
the way back down.

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Lower the knees.

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Bring the knees together.

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Shift your weight forward
into a Plank, Half Plank.

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Here we go.

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Three Chaturanga push-ups.

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Crown of the head forward,
elbows bend.

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Maybe we go a
little bit lower this time.

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Press it up.

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Lower and lift.

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Lower and lift.

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Toes come to the mat,
we lift the knees,

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hips up high and back,
Downward Facing Dog.

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Breathe in.

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Breathe out.

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Breathe in.

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Breathe out.

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Now on your next breath in,
step your left foot forward.

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Sweep the arms all the
way forward, up and back.

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Big breath, big stretch.

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Lift the chest.

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Reach from your waistline

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all the way up to
your fingertips here.

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Maybe gaze looks up.

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And then slow and
steady we release it back down.

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Step the right toes all the
way up, forward into the fold.

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And relax the
weight of the head over.

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Inhale lots of love in.

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Exhale lots of love out.

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Hands draw to the waistline.

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Bend the knees.
Inhale in.

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Exhale, root to rise here.

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Come all the way up to standing.

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Deep breath in as
you lift the chest.

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Lift your heart.

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Deep breath out as you release
the fingertips to your sides.

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Take a step back on your mat and
we're gonna turn to one side.

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Feet nice and wide.

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We're gonna swing the arms
a little left to right here for

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Knocking on Heaven's Door.

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But as you do this,

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see if you can 
keep a little activation

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in your core.

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We call this
Uddiyana Bandha in yoga,

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drawing the navel in and up,

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hugging the low ribs in.

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So as you sway here,
can we play with the opposition

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and keep this
connection in our core.

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Then slowly release the
swaying of the noodle arms.

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You're gonna turn
your toes out here,

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preparing for
Goddess Pose, God Pose,

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or Horse Posture.

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Inhale first,
send the fingertips out,

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Star Pose.
Deep breath in.

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Then on an exhale,
we're gonna bend the elbows,

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bend the knees,
take your center straight down.

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So it's not going
to go back or forward,

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but straight down as if you were
sliding your spine down a wall.

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Great, then from here, bring
the hands back to the rib cage.

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Back to this area of
the solar plexus and inhale,

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feel the expansion.

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Exhale, hug the low ribs in.

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Inhale, feel the
expansion get low.

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Exhale.

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Inhale, back to Goddess Pose.

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Bend the elbows.

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Pull the backs of the hands

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open and back so you feel
that stretch in the armpit chest.

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Nice. Now interlace 
the fingertips

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behind your head, elbows wide.

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Inhale in, exhale,

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left elbow towards 
the outer left thigh.

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Good. Stay low here.

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Back to center.

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Hug the low ribs in as
you take it to the other side.

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Nice, come back to center.

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And to the left.

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Back to center, to the right.

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Back to center, to the left.

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Back to center, to the right.

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Back to center.

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Straighten the legs,
reach the arms out, Star Pose.

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Exhale, palms come together
back to the heart space and

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we'll just turn to step
back to the front of the mat.

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Inhale, reach for the sky here.

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Exhale, send the
fingertips behind you.

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Lead with the heart.

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Lead with the sternum.

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Lead with the rib cage all
the way down into a Forward Fold.

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Lovely.
Inhale, halfway lift.

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Knit the ribs.
Hug the low ribs up and in.

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Exhale, soften and fold.

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This time, step or
hop it back to Plank.

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Lovely. In Plank, we're gonna
press away from the yoga mat.

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Reach the heels back,
crown of the head forward.

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Then we're gonna turn the heels

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towards the
right side of the mat

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so you're in the inner
arch of your left foot

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and the outer edge
of your right foot.

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Slide the left
hand to the waist.

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You can stack the
feet here if you want.

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You can also bend your top leg

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to create a little kickstand
for a little more support here.

00:14:07.840 --> 00:14:09.240
Now take your left hand and

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bring it to the bottom right rib

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and smear
some imaginary honey,

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if you will, all the way
across that low rib cage.

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Opening it up to the sky.

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Maybe left fingertips
reach all the way up,

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crown of the head extends.

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Core is strong.
Deep breath in.

00:14:27.280 --> 00:14:30.360
Lift the hips a
little bit higher here.

00:14:30.360 --> 00:14:32.440
Excuse me, Benji.
(chuckles)

00:14:32.440 --> 00:14:36.840
And then slowly or quickly,
release back to center.

00:14:36.840 --> 00:14:39.640
Let's take it to the other side.

00:14:39.640 --> 00:14:41.480
Heels to the left.

00:14:41.480 --> 00:14:43.160
Left shoulder
over that right wrist.

00:14:43.160 --> 00:14:45.600
Right fingertips
come to the waistline.

00:14:45.600 --> 00:14:46.640
Lift the hips.

00:14:46.640 --> 00:14:47.720
Find center.

00:14:47.720 --> 00:14:50.520
Hug the low ribs in.

00:14:50.520 --> 00:14:54.920
Feel that connection of the
low ribs to your hip points.

00:14:54.920 --> 00:14:56.160
Maybe you stack the feet.

00:14:56.160 --> 00:14:58.680
Maybe you bend the top leg.

00:15:00.440 --> 00:15:01.680
Maybe we smear that honey

00:15:01.680 --> 00:15:05.000
bringing the right hand to
the left rib cage this time.

00:15:05.000 --> 00:15:10.115
Just using the power of our own
touch to slowly guide and lift.

00:15:11.520 --> 00:15:12.787
Breathe.

00:15:13.920 --> 00:15:15.000
Inhale in.

00:15:15.000 --> 00:15:19.080
Exhale to slowly
bring it back down.

00:15:19.080 --> 00:15:21.578
All the way to the belly we go.

00:15:22.840 --> 00:15:24.440
Press into the tops of the feet.

00:15:24.440 --> 00:15:27.728
Inhale for Cobra, Bhujangasan.

00:15:28.700 --> 00:15:31.200
Exhale to release.

00:15:31.200 --> 00:15:34.040
Curl the toes under,
press it back up to Plank.

00:15:34.040 --> 00:15:35.840
Strong and steady.

00:15:35.840 --> 00:15:37.440
Right knee comes in towards the

00:15:37.440 --> 00:15:41.080
heart space here for a
mindful mountain climber.

00:15:41.080 --> 00:15:43.360
And send it back.

00:15:43.360 --> 00:15:45.560
Left knee comes in.

00:15:45.560 --> 00:15:46.440
And send it back.

00:15:46.440 --> 00:15:48.920
With your breath, inhale.

00:15:48.920 --> 00:15:50.800
And exhale.

00:15:50.800 --> 00:15:52.440
Inhale.

00:15:52.440 --> 00:15:54.120
Exhale.

00:15:54.120 --> 00:15:55.720
Inhale.

00:15:55.720 --> 00:15:57.000
Exhale.

00:15:57.000 --> 00:15:58.640
Inhale.

00:15:58.640 --> 00:16:00.600
Exhale.
Right knee to left elbow.

00:16:00.600 --> 00:16:02.000
Inhale.

00:16:02.000 --> 00:16:03.640
Exhale, switch.

00:16:03.640 --> 00:16:05.000
Inhale.

00:16:05.000 --> 00:16:05.920
Exhale.

00:16:05.920 --> 00:16:08.240
Keep it going.
Inhale.

00:16:08.240 --> 00:16:09.758
Exhale.

00:16:16.160 --> 00:16:17.583
You got it.

00:16:18.920 --> 00:16:21.240
Even it out.

00:16:21.240 --> 00:16:25.880
And then send it back,
Downward Facing Dog.

00:16:25.880 --> 00:16:27.690
Great work.

00:16:29.720 --> 00:16:33.120
Listen to the
sound of your breath.

00:16:33.120 --> 00:16:35.495
Slow it down.

00:16:41.040 --> 00:16:44.517
From here, 
slowly lower to the knees.

00:16:45.800 --> 00:16:48.480
And slowly return
back to your belly.

00:16:48.480 --> 00:16:50.563
Nice and slow.

00:16:53.080 --> 00:16:56.280
Stack the palms here.

00:16:56.280 --> 00:16:59.586
Rest your forehead on the palms.

00:17:02.400 --> 00:17:04.478
Take a rest.

00:17:06.440 --> 00:17:10.800
From here, lift one foot then
the other, bending the knees.

00:17:10.800 --> 00:17:13.566
And you're just 
going to windshield wiper

00:17:13.566 --> 00:17:15.920
the legs a little bit 
here from one side

00:17:15.920 --> 00:17:19.080
to the other while
the upper body relaxes.

00:17:19.080 --> 00:17:23.800
If it feels good to widen
the knees here a little more,

00:17:23.800 --> 00:17:26.350
that could be nice.

00:17:28.680 --> 00:17:34.080
See if you can relax
the shoulders, the traps,

00:17:34.080 --> 00:17:36.093
the neck.

00:17:40.160 --> 00:17:43.680
And then release the legs down.

00:17:43.680 --> 00:17:46.160
Press into the tops of the feet.

00:17:46.160 --> 00:17:48.040
Press into the pubic bone.

00:17:48.040 --> 00:17:50.560
And let's rise
up for Sphinx Pose.

00:17:50.560 --> 00:17:52.680
So bring the elbows
underneath the shoulders,

00:17:52.680 --> 00:17:54.800
forearms, parallel.

00:17:54.800 --> 00:17:57.200
Spread the fingertips.

00:17:57.200 --> 00:18:01.160
Inhale, lengthen
through the crown.

00:18:01.160 --> 00:18:04.840
Exhale, your lower rib
cage hugs in a bit here.

00:18:04.840 --> 00:18:07.410
And you should 
feel this nice connection

00:18:07.409 --> 00:18:09.860
through the front body here

00:18:09.860 --> 00:18:14.087
as you do that action.

00:18:16.920 --> 00:18:21.840
So all these beautiful
series of listening and responding,

00:18:21.840 --> 00:18:25.320
coming into action
based on what we're feeling,

00:18:25.320 --> 00:18:30.017
what we're experiencing
from the inside out.

00:18:31.720 --> 00:18:32.560
Powerful stuff.

00:18:32.560 --> 00:18:34.520
Take one more breath here.

00:18:35.920 --> 00:18:37.920
Then exhale.

00:18:37.920 --> 00:18:41.880
Slow and steady
transition through all fours.

00:18:41.880 --> 00:18:43.280
You can swing the
legs to one side,

00:18:43.280 --> 00:18:45.200
any side,
or cross the ankles,

00:18:45.200 --> 00:18:47.920
and come through to a seat.

00:18:47.920 --> 00:18:50.080
Oh, (chuckles) Benji.

00:18:50.080 --> 00:18:51.560
Bring the hands
behind the thighs,

00:18:51.560 --> 00:18:53.960
loop the shoulders,
lift the sternum,

00:18:53.960 --> 00:18:59.040
coming into little Navasana,
Boat Pose, shins parallel.

00:18:59.040 --> 00:19:01.600
Maybe we reach the
fingertips forward.

00:19:01.600 --> 00:19:04.564
Maybe we extend one leg.

00:19:04.564 --> 00:19:06.440
Then the other.

00:19:06.440 --> 00:19:09.720
Inhale, maybe we exhale,
extend both legs,

00:19:09.720 --> 00:19:11.920
and take it into
a low Boat today,

00:19:11.920 --> 00:19:14.440
hugging those low ribs in,

00:19:14.440 --> 00:19:17.920
keeping the skin of
the face soft and relaxed.

00:19:17.920 --> 00:19:22.080
And maybe we bring
it back up high Boat.

00:19:22.080 --> 00:19:24.160
And one more time, low Boat.

00:19:24.160 --> 00:19:26.720
Give it a try.

00:19:26.720 --> 00:19:28.523
And then we release.

00:19:29.696 --> 00:19:31.104
Ah.

00:19:33.440 --> 00:19:34.720
Bring the hands to the belly,

00:19:34.720 --> 00:19:37.600
allow the legs
to get heavy here.

00:19:37.600 --> 00:19:40.890
Allow the
shoulders to get heavy.

00:19:43.600 --> 00:19:46.200
Nice. And then
interlace the fingertips,

00:19:46.200 --> 00:19:48.400
bring them behind the head,

00:19:48.400 --> 00:19:51.760
extend the thumbs.

00:19:51.760 --> 00:19:52.880
Bend your right knee,

00:19:52.880 --> 00:19:56.240
slide the sole the
right foot to the ground.

00:19:56.240 --> 00:19:57.600
Bend your left knee,

00:19:57.600 --> 00:20:01.400
slide the sole on the
left foot to the ground.

00:20:01.400 --> 00:20:03.080
Inhale in,
as you exhale,

00:20:03.080 --> 00:20:06.600
press your low ribs down
into the earth to lift the head,

00:20:06.600 --> 00:20:08.520
the neck, the shoulders.

00:20:08.520 --> 00:20:10.480
Then lift the right shin,

00:20:10.480 --> 00:20:14.040
lift the left shin and
now your legs are in Tabletop.

00:20:14.040 --> 00:20:18.200
Take your left armpit chest
across over to your left thigh,

00:20:18.200 --> 00:20:21.400
keep the pelvis
heavy and steady.

00:20:21.400 --> 00:20:23.400
Then slowly bring
it back into center,

00:20:23.400 --> 00:20:25.040
massage the spine,

00:20:25.040 --> 00:20:27.640
and take it to the right.

00:20:27.640 --> 00:20:29.880
Through center,

00:20:29.880 --> 00:20:33.800
left armpit chest to
the top of the right thigh.

00:20:33.800 --> 00:20:35.680
Through center,

00:20:35.680 --> 00:20:38.400
right armpit chest to
the top of the left thigh.

00:20:38.400 --> 00:20:40.640
So we're not doing
elbow to knee here.

00:20:40.640 --> 00:20:44.860
Knees are staying
over the hip points.

00:20:46.160 --> 00:20:47.960
I'm keeping the head,
the neck, the shoulders

00:20:47.960 --> 00:20:51.006
lifted as I come through center.

00:20:53.360 --> 00:20:55.306
Even it out.

00:20:57.320 --> 00:21:00.120
And we relax
everything to the earth.

00:21:00.120 --> 00:21:01.880
Bring the feet to the ground,

00:21:01.880 --> 00:21:04.200
allow the knees
to fall to one side,

00:21:04.200 --> 00:21:05.997
any side, breathe in.

00:21:07.400 --> 00:21:09.440
Breathe out.

00:21:09.440 --> 00:21:11.560
Take it through center,

00:21:11.560 --> 00:21:15.081
allow the knees to fall to the
opposite side as you breathe in.

00:21:16.640 --> 00:21:18.602
Breathe out.

00:21:19.840 --> 00:21:21.840
Knees come together feet wide,

00:21:21.840 --> 00:21:26.520
relax the body
completely as you inhale in.

00:21:26.520 --> 00:21:29.880
And exhale, letting go.

00:21:29.880 --> 00:21:32.028
Finding stillness.

00:21:33.240 --> 00:21:35.040
Sliding the hands to that

00:21:35.040 --> 00:21:37.160
third chakra area 
and feeling the

00:21:37.160 --> 00:21:40.560
warmth of your hands
here and the low rib cage,

00:21:40.560 --> 00:21:43.557
the solar plexus.

00:21:47.520 --> 00:21:52.521
You might even move the
hands around a little bit here.

00:21:56.440 --> 00:22:00.022
And then finding
that flash of surrender.

00:22:02.120 --> 00:22:05.759
Permission here to do
absolutely nothing

00:22:07.934 --> 00:22:13.436
after a practice that is

00:22:13.436 --> 00:22:15.200
all about embodying action.

00:22:15.200 --> 00:22:18.520
Remembering to take this moment

00:22:18.520 --> 00:22:23.070
at the end, always,

00:22:23.070 --> 00:22:26.120
to give it up to something
bigger than yourself,

00:22:26.120 --> 00:22:30.063
unite with something
bigger than yourself.

00:22:33.320 --> 00:22:37.930
I love the humility that yoga

00:22:37.930 --> 00:22:42.500
has brought to my
life and practice.

00:22:45.240 --> 00:22:46.880
It's always good when balancing

00:22:46.880 --> 00:22:51.083
that third chakra
to keep that in mind.

00:22:54.610 --> 00:22:57.080
Yep, love you guys.
So good.

00:22:57.080 --> 00:22:59.080
Bring the palms together.

00:22:59.080 --> 00:23:01.400
Thumbs up to the
third eye slowly.

00:23:01.400 --> 00:23:03.313
Take your time.

00:23:05.240 --> 00:23:08.580
Deep breath in,
lots of love in

00:23:08.580 --> 00:23:12.760
and lots of love out 
to close this practice.

00:23:12.760 --> 00:23:14.200
Amazing work.

00:23:14.200 --> 00:23:15.680
We're almost to the end of the

00:23:15.680 --> 00:23:20.760
journey but don't worry, 
in every end is a new beginning.

00:23:20.760 --> 00:23:23.440
For now, have a
beautiful rest of the day.

00:23:23.440 --> 00:23:25.480
I'll see you tomorrow.

00:23:25.480 --> 00:23:26.760
Namaste.

00:23:27.710 --> 00:23:32.602
(upbeat rhythmic music)