WEBVTT

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- What's up everyone?
Welcome to Yoga With Adriene.

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I'm Adriene and
this is sweet Benji.

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And today we
have a chest opening,

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upper body opening practice.

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This is a huge request and
I'm right there with you guys.

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So today we're gonna spend

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some time really
opening up these muscles,

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this area of the body here.

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So hop into something
comfy and let's get to it.

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(upbeat music)

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Alright, we're gonna
begin standing today so

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let's take a stroll together
to the top of the mat.

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Hi Benji.

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And just bring the
feet hip width apart.

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Allow your hands to
rest gently at your side.

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Align your head over your heart.

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As you stand up tall and

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your heart over the
bowl of your pelvis.

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Close your eyes as
you lift the chest here.

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And just let that be your
action to lift the chest.

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And you'll notice at a certain
point you've lifted (chuckles)

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as far as you can

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and then it becomes more
of an energetic awareness.

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In Mountain Pose, we begin.

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Start to notice your breath.

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Again, the heart is lifting,

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the collarbones are open.

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And it may be that you
feel like this is hard.

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And if you do,
you're in the right spot.

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Now without opening
your eyes or looking down,

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see if you can slowly
bring the feet together,

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really together and feel this

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zipping up through the legs.

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Once you get there,
squeeze the legs and

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let that empower the
lift in your chest even more.

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And you might start to feel the
abs tone and the shoulders drop.

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Just notice that connection.

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And then slowly
bring your palms together,

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take a deep breath in.

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And a long breath out.

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Great, bat the eyelashes open.

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Take your thumbs from here,

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we're gonna bring
them to the armpit chest.

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And if you don't mind,
get in there. (chuckles)

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And you're gonna give yourself
a little manual adjustment here.

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You're gonna lift up
from the armpit chest

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and roll the shoulders back.

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And let's try
that one more time.

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Lifting all the way up
with the thumbs,

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giving yourself a
manual adjustment,

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lifting tall.

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And this time the fingertips

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can release up behind the ears
and we're gonna reach the arms

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all the way up
into Volcano Pose.

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Notice if the heart is
starting to collapse here.

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It's all good,
just keep it lifted.

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Gonna be really on that today

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to find integrity and
opening up the chest.

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Great, inhale.

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Maybe you look up if it
feels comfortable in the neck.

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Exhale, bend the
elbows to goal post arms.

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So not a back bend here like
we're used to doing here

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to begin but goal post arms.

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Then from the goal post arms,

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you're gonna just
bring your right elbow back.

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Keep the left elbow where it is.

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And then bring it back
in line with the shoulder.

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Take the left elbow back.

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And notice the difference

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between the right and
the left side of the body.

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If there is one,
there is for me.

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There is for most.

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Back to center and then right.

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And you're moving the elbow
and the wrist in the same line,

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the same plane.

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Ooh.

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And one more time to each side.

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Whoo, and then release
the fingertips down first,

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slowly, to come up
all the way back to Volcano,

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big breath in.

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Then palms come together 
as we bend the knees and

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dive into the fold slowly,

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Standing Forward Fold,
Uttanasana.

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Bend your knees.

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And sway a little side to side.

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Find what feels good.

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Then from here,
step the right foot back.

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Inhale as if
you were blossoming.

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You're gonna open
up through the arms,

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through the chest and come
up into a high lunge with the

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fingertips down
and the heart lifted.

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Great, after you
lift the chest here,

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exhale, take it all the
way back down to your nice

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low lunge and you're
gonna repeat that gesture.

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So, here we go again.

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Inhale, lift and open.

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Front knee stays
over the front ankle.

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This is slow and steady,

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recruiting all the muscles
as you lift the chest.

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And then exhale,
take it back down.

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And one more time, inhale, open.

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Squeeze the inner thighs
to the midline for stability.

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And exhale, lower back down.

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Those can be done with the
right knee down too if you need.

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Alright, step the 
right foot back up

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and let's send the
left foot back and same thing.

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Front knee is bent, here we go.

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Inhale, slow and steady.

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We blossom open.

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You feel the stretch in the

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front body as the
shoulder blades draw together.

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And then exhale,
slow and steady back down.

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Fingertips kiss the mat.

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Again, engage the legs.

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Open up, breathe in.

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Exhale, strong legs as you
soften the fingertips back down.

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Last time, inhale, open.

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Kind of fluid here,
stable, but finding the ease.

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Exhale, slow and
steady back down.

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This time plant the palms,

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step the right foot
back to Plank.

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Nice, inhale in here.

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Exhale, lower to your knees,
so you're in a Half Plank.

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Good, inhale in here.

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Lengthen through the
crown of the head, look forward.

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Exhale, lower all
the way to your belly.

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Now check it out. You're 
gonna walk your knees wide.

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You're gonna
keep your feet together,

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walk your knees wide.

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Inhale in, exhale,
press up to a low Cobra,

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low Cobra.

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Good, then release.

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Inhale in again,
press up to a medium Cobra.

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This is a Mermaid Cobra.

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And release.

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Good, walk the
knees back into center.

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Press up to your Half Plank.

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Good, then slowly
release the toes to the ground.

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Lift the knees and send
the hips up high and back,

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Downward Facing Dog.

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Great work, breathe in.

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Breathe out.

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Lift the right leg up high,
Three-Legged Dog.

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Breathe in.

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Exhale, bend the right knee,
step it all the way forward.

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High lunge, here we go.

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Inhale, reach the
arms forward, up and back.

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This time we're gonna 
bring the elbows back down

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to those goal post arms.

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And we're gonna pull both elbows
and wrists back as you inhale,

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look up.

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Pause, breathe deep,
strong legs here.

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Lengthen through
the crown of the head.

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Inhale in again, find extension.

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And then exhale,
bring it all the way back down.

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Plant the palms, step your
right toes back to Plank.

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Good, lower the
knees to Half Plank.

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Inhale, extend.

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Exhale, slowly lower down.

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Walk the knees wide
like a mermaid tail.

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Keep the feet together,
knees wide.

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Inhale, we rise up Cobra.

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This time the hands
can slide off the mat.

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You can give yourself
more space if that feels good.

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And then slow and
steady release, one more time.

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Rise up, inhale.

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And exhale, bring it down.

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Knees come in,
we press up to Half Plank.

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Good, inhale in here.

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Exhale, curl the toes under,

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

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Take a breath or two here.

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Melting the chest
towards the tops of the thighs.

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Then when you're ready,
lift the left leg up,

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Three-Legged Dog,
breathe in.

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Exhale, bend your left knee,
step it all the way forward.

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Inhale, high lunge.

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Reach the fingertips
forward, up and back,

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and then bend 
those elbows, goal post.

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Pull the elbows and
the wrists in line back.

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Let that be
what lifts the heart,

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takes it into a back bend.

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Neck is extended, so there's
an extension through the crown.

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Breathe in.

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Ah, exhale, slow and steady.

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Bring it back to the mat.

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Alright, step the back foot up
to meet the front, Forward Fold.

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And from here,
hands come to the waistline.

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You're gonna bend your knees

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a lot so that your belly
comes to the tops of your thighs.

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Good, inhale in here.

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Exhale, press in
your heels to rise up.

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Make any little
adjustments you need to here.

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And then interlace the
fingertips behind your back.

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Inhale, loop the shoulders

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forward, up and back to open 
up through the armpit chest.

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Remember that manual
adjustment we did here.

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So lift up from your armpit

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chest area and back
down to Chair Pose you go,

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this time with the bind.

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Good, inhale in again.

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Exhale, belly comes back
to the tops of the thighs.

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Bent knees, bent knees and the

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wrists go all the
way up towards the sky.

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Now try to reach your wrists up.

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So we're not just
going with gravity here,

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but we're
reaching the knuckles,

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the wrists up towards the sky.

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Breathe in, breathe out, 
release the bind.

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Step the right foot
back into your lunge.

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And this time you're gonna lower
the right knee down to the mat.

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Press up, let's bring the hands

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just to the top of the
left thigh here just to start.

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Mmm. Then you're 
gonna press into

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the top of your back foot, 
so uncurl your toes.

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So we're like this.

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Then inhale, reach the
fingertips forward, up and back.

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So we're here, we're not
sinking in like Crescent Lunge.

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We're stacked, head over heart,
heart over pelvis.

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Glutes are nice and turned on.
(laughs)

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Okay, keep the
left foot where it is to start.

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Keep the left foot, excuse me,

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the left hand reaching and
then you're gonna slowly

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take your right arm up, up, up, 
up and over and back to either

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the back of your right thigh

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or maybe to your right heel.

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Then maybe you extend by
inching your left toes forward.

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Maybe you extend
the left leg out.

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Maybe we find that extension
through the crown here,

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lifting the chest 
just like we did

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in our previous lunges.

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To come out of the pose,
hug the low ribs in.

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You're gonna 
bend your front knee

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and you're gonna come
all the way into a nice low

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runner's lunge at
the top of your mat.

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Lovely.

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Curl the back toes under,
press the right knee up.

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Step the left
foot back to Plank.

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When you're ready,
lower the knees, Half Plank.

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Here we go, inhale in, extend.

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Exhale, slowly lower down.

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Widen the knees.

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Inhale, rise up.

00:12:25.200 --> 00:12:27.320
Little mermaid version of Cobra.

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Be mindful.

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And release.

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One more time, inhale, rise up.

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Great, release.

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Walk the knees together.

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Press up to Half Plank.

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Inhale in, exhale,
Downward Facing Dog.

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Alright, you're doing great.
Take a deep breath in.

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Refocus.

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When you're ready,

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step the right foot all
the way up into your lunge,

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lower the back knee.

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Bring the hands to the
top of the right thigh.

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And just find
your foundation here.

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So grounding through all
four corners of that front foot,

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pressing into the
top of the back foot.

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Getting the
pelvis underneath us.

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We're not here or here,

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but right here.

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Heart's lifting.
Think of that armpit chest

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lifting up as you send the
fingertips forward, up and back.

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We're here.
Quads engaged.

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Lengthening the tailbone down.

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Keep pressing actively.

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So don't be passive in
the right side of your body.

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Keep pressing actively
through that right foot.

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Keep reaching your
right hand all the way up

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and then we'll continue
to take the left fingertips

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all the way back down around.

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It could just be here,
lifting the chest.

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Left hand on the
back of that thigh.

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You can feel your
strong hamstring there.

00:13:49.960 --> 00:13:54.244
Or maybe we do
take it to the heel.

00:13:55.280 --> 00:13:57.050
And that's it.
You can just stay there

00:13:57.050 --> 00:14:01.280
or maybe we slowly
inch the right foot out,

00:14:01.280 --> 00:14:05.280
pressing still into all
four corners of the right foot

00:14:05.280 --> 00:14:08.500
with the right leg extended.

00:14:11.360 --> 00:14:15.150
To come out of the pose,
we breathe in.

00:14:15.150 --> 00:14:17.000
We exhale, hug the low ribs in.

00:14:17.000 --> 00:14:18.960
We're gonna bend
that front knee slowly.

00:14:18.960 --> 00:14:20.760
Come around very slowly with

00:14:20.760 --> 00:14:24.920
the core connection
to our runner's lunge.

00:14:24.920 --> 00:14:27.600
Then curl the back toes under,
lift the back knee.

00:14:27.600 --> 00:14:31.240
Plant the palms and step it
back to a full Plank this time.

00:14:31.240 --> 00:14:33.480
Full Plank.

00:14:33.480 --> 00:14:36.720
Now, hold onto your core
muscles as you turn all of

00:14:36.720 --> 00:14:39.000
your toes to the left.
We're coming into a Side Plank.

00:14:39.000 --> 00:14:42.400
You're gonna bend your front,
your top knee, excuse me.

00:14:42.400 --> 00:14:44.960
So you're gonna bring your left
foot to the ground and start

00:14:44.960 --> 00:14:48.000
to open up into a
supported Side Plank here.

00:14:48.000 --> 00:14:50.120
Left fingertips
reach to the sky.

00:14:50.120 --> 00:14:51.840
Open up through the chest.

00:14:51.840 --> 00:14:53.220
Lift your heart.

00:14:53.220 --> 00:14:55.800
If you want, 
you can stack the feet here

00:14:55.800 --> 00:14:58.880
or take any variation of
side plank that feels good.

00:14:58.880 --> 00:15:02.840
Everyone lift from
your right obliques here.

00:15:02.840 --> 00:15:05.320
And then slowly
bring it back to center.

00:15:05.320 --> 00:15:06.960
Take a break if you need to and

00:15:06.960 --> 00:15:08.280
then we'll take
it to the other side.

00:15:08.280 --> 00:15:10.760
Toes to the right.

00:15:10.760 --> 00:15:14.280
We press away from
the mat with that right,

00:15:14.280 --> 00:15:15.320
with that left hand as the

00:15:15.320 --> 00:15:18.640
right fingertips reach up 
towards the sky, sorry. (laughs)

00:15:18.640 --> 00:15:21.800
We have our kickstand
with the right foot this time

00:15:21.800 --> 00:15:25.240
and we squeeze and lift
from that left oblique.

00:15:25.240 --> 00:15:28.080
Now think about opening up
the chest even more here and

00:15:28.080 --> 00:15:31.120
extending through
the crown of the head.

00:15:31.120 --> 00:15:34.360
Keep breathing,
you're doing great.

00:15:34.360 --> 00:15:36.003
Slowly release.

00:15:37.360 --> 00:15:38.960
Come back to Plank and you can

00:15:38.960 --> 00:15:41.680
do Chaturanga to
Upward Facing Dog here

00:15:41.680 --> 00:15:43.940
or if you like practicing

00:15:43.940 --> 00:15:48.080
the Mermaid Cobra,
you can do that.

00:15:48.080 --> 00:15:51.330
Or we can just do a basic B,

00:15:51.330 --> 00:15:53.920
basic Bhujangasana.

00:15:53.920 --> 00:15:56.400
Find a little 
vinyasa of your choice

00:15:56.400 --> 00:15:59.401
and meet me
in Downward Facing Dog.

00:16:05.760 --> 00:16:07.570
Nice. From Downward Facing Dog,

00:16:07.570 --> 00:16:10.480
inhale in, bend the knees,
look forward.

00:16:10.480 --> 00:16:14.120
Exhale, make your way
to the top of your mat.

00:16:14.120 --> 00:16:16.188
Forward Fold.

00:16:18.120 --> 00:16:21.890
Take a breath here,
let everything go.

00:16:27.160 --> 00:16:28.560
Bend your knees generously,

00:16:28.560 --> 00:16:30.360
belly comes to the
tops of the thighs,

00:16:30.360 --> 00:16:32.000
hands come to the waistline.

00:16:32.000 --> 00:16:34.840
Think about drawing your
shoulder blades together and

00:16:34.840 --> 00:16:40.160
your elbows towards each
other as you rise up strong.

00:16:40.160 --> 00:16:44.422
All the way, lifting
slight back bend here maybe.

00:16:45.600 --> 00:16:50.043
And then release, Mountain.

00:16:54.920 --> 00:16:59.067
Just pause, notice your breath,
notice how you feel.

00:17:04.240 --> 00:17:07.520
Alright, interlace the
fingertips behind the back.

00:17:07.520 --> 00:17:09.400
Knuckles draw down and away.

00:17:09.400 --> 00:17:11.800
Maybe this time the
opposite thumb is on top

00:17:11.800 --> 00:17:15.240
so you do a different
bind than you did before.

00:17:15.240 --> 00:17:18.950
Opening up through the chest,
the pecs, lifting heart space.

00:17:20.280 --> 00:17:21.560
And then bend your knees,

00:17:21.560 --> 00:17:25.080
belly comes over
the tops of the thighs.

00:17:25.080 --> 00:17:27.760
We reach the knuckles up
towards the sky as we relax

00:17:27.760 --> 00:17:31.960
the crown of the head
down here in the Forward Fold.

00:17:31.960 --> 00:17:33.655
Keep breathing.

00:17:34.720 --> 00:17:37.440
And then slow and with control,

00:17:37.440 --> 00:17:40.600
best you can, release the arms.

00:17:40.600 --> 00:17:41.560
Palms come to the mat.

00:17:41.560 --> 00:17:44.760
We're gonna step one
foot back then the other.

00:17:44.760 --> 00:17:47.020
Then we're gonna 
slowly lower to the knees

00:17:47.020 --> 00:17:49.680
and lower all 
the way to the belly.

00:17:49.680 --> 00:17:52.200
Alright, from here,
extend your arms out at a T.

00:17:52.200 --> 00:17:54.410
You're gonna press 
into your left palm firmly

00:17:54.410 --> 00:17:57.320
and slowly begin to 
use your right hand

00:17:57.320 --> 00:18:02.360
to rock onto your left hip
and turn onto your left ear.

00:18:02.360 --> 00:18:03.960
Peek at me if you need to.

00:18:03.960 --> 00:18:07.600
You're gonna continue this
journey rocking onto your

00:18:07.600 --> 00:18:12.040
left side until
your feet are stacked.

00:18:12.040 --> 00:18:13.680
Then from here you can repeat

00:18:13.680 --> 00:18:17.210
that kickstand 
that we did in the

00:18:17.210 --> 00:18:18.960
Side Plank by bringing

00:18:18.960 --> 00:18:22.520
your right foot to the
ground here for a stretch.

00:18:22.520 --> 00:18:25.560
If you like that stretch,
you can take your right hand to

00:18:25.560 --> 00:18:29.120
your right inner thigh and
just gently give that a nudge,

00:18:29.120 --> 00:18:31.320
push out, but if that's not
feeling right in your body,

00:18:31.320 --> 00:18:33.600
just skip it.

00:18:33.600 --> 00:18:37.263
Breathe into that
left chest opener, that pec.

00:18:38.120 --> 00:18:42.120
The right hand can also stay
on the mat for some stability.

00:18:42.120 --> 00:18:45.445
So you have a couple
different options here.

00:18:48.120 --> 00:18:49.720
Great, then stay here.

00:18:49.720 --> 00:18:51.720
Breathe.
I know it's uncomfortable.

00:18:51.720 --> 00:18:55.000
Whether the foot's
in front or stacked,

00:18:55.000 --> 00:18:56.360
we're gonna
bend the right knee,

00:18:56.360 --> 00:18:58.560
we're gonna open
a little bit more,

00:18:58.560 --> 00:19:02.040
maybe bringing that
right foot behind the leg.

00:19:02.040 --> 00:19:03.800
And if not, you just skip it.

00:19:03.800 --> 00:19:05.840
You stay where you were.

00:19:05.840 --> 00:19:07.673
Breathe deep.

00:19:09.240 --> 00:19:10.960
Consider the spine here so it's

00:19:10.960 --> 00:19:14.595
still nice and long
and in the same line.

00:19:16.000 --> 00:19:18.770
Nice, and then slow and steady

00:19:18.770 --> 00:19:21.760
start to roll and release

00:19:21.760 --> 00:19:26.200
everything back so that
both hip points are on the mat.

00:19:26.200 --> 00:19:28.800
We're gonna switch and
take it to the other side.

00:19:28.800 --> 00:19:32.760
So right arm extends, excuse me.

00:19:32.760 --> 00:19:34.040
Press into your left palm.

00:19:34.040 --> 00:19:37.920
We're gonna come onto the
right side nice and slow.

00:19:37.920 --> 00:19:40.920
And for this
first cycle of breaths,

00:19:40.920 --> 00:19:41.720
just check it out.

00:19:41.720 --> 00:19:43.720
Does it feel good
to have the kickstand,

00:19:43.720 --> 00:19:47.373
maybe the stretch in the hip

00:19:47.373 --> 00:19:51.492
or maybe feet stay stacked?

00:19:55.360 --> 00:19:59.920
Breathing,
keeping the neck relaxed,

00:19:59.920 --> 00:20:03.614
the skin in the face relaxed.

00:20:14.120 --> 00:20:17.559
And then you may
just stay where you are.

00:20:19.160 --> 00:20:22.510
Or we may take that left foot
behind us and just open up

00:20:22.510 --> 00:20:27.400
a little further
into this deep stretch,

00:20:27.400 --> 00:20:30.913
bringing the breath to it.

00:20:37.280 --> 00:20:40.400
And then slowly
roll it back to center.

00:20:40.400 --> 00:20:44.720
Release both quads,
both hip points to the mat.

00:20:44.720 --> 00:20:47.520
Center your hips on the mat.

00:20:47.520 --> 00:20:49.540
And we're gonna 
come up to a Sphinx Pose

00:20:49.540 --> 00:20:53.680
just to find
a little stabilizing action.

00:20:53.680 --> 00:20:56.720
And the palms can be down or
you can bring palm face up here.

00:20:56.720 --> 00:21:02.000
So slightly more lazy Sphinx
than I'm used to teaching but

00:21:02.000 --> 00:21:04.600
just softening through
the neck here a little bit,

00:21:04.600 --> 00:21:06.240
digging into the elbows as you

00:21:06.240 --> 00:21:09.480
turn your nose

00:21:09.480 --> 00:21:13.520
and your gaze left to right.

00:21:13.520 --> 00:21:15.385
Should feel good.

00:21:20.200 --> 00:21:22.320
Alright, now from here you're

00:21:22.320 --> 00:21:24.680
gonna come into
Extended Child's Pose.

00:21:24.680 --> 00:21:28.160
So just walk the knees up, 
send the hips back.

00:21:28.160 --> 00:21:29.480
Melt the heart down.

00:21:29.480 --> 00:21:31.640
You can close your eyes.

00:21:31.640 --> 00:21:32.840
And if this isn't your jam,

00:21:32.840 --> 00:21:36.160
feel free to sub another
posture even if it's just

00:21:36.160 --> 00:21:39.993
lying on your back
or a cross-legged seat.

00:21:41.690 --> 00:21:43.200
Alright, we're gonna wrap this

00:21:43.200 --> 00:21:48.143
baby up by closing the
eyes and finding stillness.

00:21:49.920 --> 00:21:54.040
You might take a final deep
breath in and as you exhale

00:21:54.040 --> 00:21:57.505
just allow the weight
of your body to relax.

00:21:59.120 --> 00:22:02.788
Maybe tapping into 
a moment of gratitude

00:22:07.693 --> 00:22:10.277
for this time with your body

00:22:11.680 --> 00:22:14.518
and with your breath.

00:22:16.480 --> 00:22:19.909
Go ahead and let
the breath be easy now.

00:22:34.080 --> 00:22:37.600
And take one last
moment here to just notice.

00:22:37.600 --> 00:22:41.536
Notice what
thoughts are coming up.

00:22:42.640 --> 00:22:45.297
Notice how you feel.

00:22:57.640 --> 00:22:59.990
And slowly start 
to wiggle your fingertips

00:22:59.990 --> 00:23:03.760
and gently deepen 
your breath again.

00:23:03.760 --> 00:23:06.880
When you're ready
we'll slowly come up

00:23:06.880 --> 00:23:09.070
and shift to a seat,

00:23:09.070 --> 00:23:11.920
comfortable seat of your choice.

00:23:11.920 --> 00:23:13.200
Bring the palms together.

00:23:13.200 --> 00:23:17.440
Way to take some time to
open the chest, open the heart.

00:23:17.440 --> 00:23:21.000
We do so many things that
collapse this part of the body.

00:23:21.000 --> 00:23:25.120
I think this is a
really beautiful,

00:23:25.120 --> 00:23:27.830
wise choice for us to
practice together in this way

00:23:27.830 --> 00:23:30.120
so thank you so
much for joining me.

00:23:30.120 --> 00:23:32.920
We'll bring the thumbs
up to the third eye and

00:23:32.920 --> 00:23:35.600
just take a last little

00:23:35.600 --> 00:23:37.870
"I love you" breath in.

00:23:40.100 --> 00:23:42.760
And we can bow all the way,

00:23:42.760 --> 00:23:45.560
head down to close,

00:23:45.560 --> 00:23:49.088
breathing that 
I love you breath out.

00:23:50.220 --> 00:23:52.010
And boy, do I sure love you.

00:23:52.010 --> 00:23:54.560
Thanks y'all, take good care.

00:23:54.560 --> 00:23:56.220
Namaste.

00:23:56.220 --> 00:24:00.597
(upbeat music)