WEBVTT

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- What's up everyone 
and welcome to TRUE,

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your 30 day yoga journey.

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It's day 23

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and I am just so grateful 
and honored and truly

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impressed with this community.

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I cannot believe that we're
still here together, day 23,

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the homestretch, 
the beginning of something new,

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the process, 
the candy, the unveiling.

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Day 23 is all about balance
which for me this is one of the

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many, many 
reasons why we're here.

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To learn how to 
balance our true nature.

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So that we can be our 
best and feel our best

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and look our best too.

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Let's get started.

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(uplifting music)

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Alright, let's begin in 
a nice comfortable seat.

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When you arrive, 
take a deep breath in

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and land with your 
nice, long juicy exhale.

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Sit up nice and tall

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and continue to 
gently deepen your breath.

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Today's practice 
is about balance

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but not just 
balancing on one leg.

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It's about really uniting, 
coming to terms with an

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understanding this 
idea that in order

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to uncover your true self

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we have to

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have a practice at balancing

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because the whole 
thing requires that.

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So you are to continue to focus
on the breath and I'm gonna

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invite you to open 
one palm, any palm,

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and then take the 
other palm and place it down.

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So you have one 
palm open, articulate,

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and one palm down.

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Then sit up nice and tall 
and the palm that's open

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you're gonna be really 
soft with that hand.

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Find that finesse, that grace.

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And then with 
the palm that's down,

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you're really gonna 
grip that knee or thigh.

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We're softening through one
hand and really grounding down.

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And then see if for the
hand that your grounding down,

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you can really engage all
the muscles of your arm and so

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there's this incredible
dichotomy going on here between

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the grounding and the softening.

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The open palm and 
the palm that is down,

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face down.
We have up and down.

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Then close your eyes or soften
your gaze to look gently down

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past your nose.

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Sit up a little taller and 
just notice the sensation

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in your body today.

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Notice where your thoughts go.

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Continue to gently 
deepen your breath.

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Then open the 
eyes and we'll switch.

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So the palm that's down 
will now come up

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and the palm that's 
up will now go down.

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And again, want to really 
engage, kind of press down

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and then really soften.

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Find the detail 
in that open palm.

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Know when you feel like okay you
kinda got it then take a deep

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breath in and close your 
eyes or soften your gaze.

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Just notice where you are today.

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Whatever you're feeling,
it's all good. Feel it.

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If you are expecting
to show up to the yoga mat or

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anything else 
feeling perfect all the time,

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you're gonna be disappointed.

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You might struggle.

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Alright, awesome.
Take a deep breath in,

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exhale. Both palms face up 
or down, you get to choose.

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Which one do you need today?

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Both palms up 
feels right for me today.

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I don't know why but 
this just feels right.

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My intuition, 
my gut is telling me.

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Or both down, definitely 
need that today, grounding.

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So you choose.

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Then I'd like to invite you to
set a little intention for your

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balance practice today.
What's it gonna be?

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And it can be simply, "I choose
to be the best version of myself

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"here for the 
duration of this practice."

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When you feel like 
you have something,

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anything, tuck 
the chin slightly,

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bow the head to the heart.

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Take a deep breath in.

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Fill the belly with air and as
you exhale just consider your

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intention already done.

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Already so.

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We'll bring the palms 
together, lift the chin up,

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smile just a bit.

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Take a deep breath in 
and let's dive right in.

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We're gonna come all 
the way through to all fours.

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Find that nice 
Tabletop Position.

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Lift the front body up to meet
the back body and when you're

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ready, inhale, 
extend the right leg out.

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Curl the right toes under,
you're just gonna stretch a

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little bit here, 
rocking front to back.

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And then when you're ready,

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lift up from the 
right inner thigh.

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Keep your right pinky 
toe down and stay here,

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find your balance and stability

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by pressing away 
from the yoga mat.

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Stay there or you can add the
left arm by reaching it forward.

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Now, gaze straight 
down today, tuck your chin,

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lift your front body up 
to meet your back body

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and then lift your back
body up towards the sky.

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Keep lifting from 
the right inner thigh.

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Pull your left thumb up.

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It's as if you're trying to
shake someone's hand here.

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So your left 
thumb is up, pinky down.

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And then take one 
more deep breath in,

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let your whole body 
inflate and then exhale,

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slow and steady, with control, 
back down to all fours.

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Beautiful, here we 
go on the other side.

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Curl the left toes under, 
send 'em back.

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Just gonna stretch out here.

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Create more awareness from the

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crown to the tail 
as you rock front to back.

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Kind of sawing motion here.

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And then when you're ready,
lift from the left inner thigh.

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Keep you left pinky toe down.

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The glute engages.

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Then we stay here, 
hugging lower ribs in.

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Lifting front body up 
to meet the back body.

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Or we reach the 
right fingertips forward.

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Again, like you're 
shaking someone's hand.

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Thumb facing up, pinky down.

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Plug your right 
shoulder in, draw the navel up,

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keep breathing here.

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Gaze straight down, 
inhale in, inflate.

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And then exhale to release and
soften everything back down to

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Tabletop Position.

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Great, today with 
the toes curled under,

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inhale, drop the belly, 
open the chest.

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Exhale, send the hips back,
reach the fingertips forward.

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Inhale, come up, drop the belly.

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Carve a line with the nose,
forward and up and then exhale,

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send it back.

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Stretch, melt your heart.

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Keep it going, inhale,

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carve a line 
forward, up and back.

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Cat Pose and then exhale,
toes are curled under today,

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stretch through the foot as you


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stretch and lean 
back with the hips.

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Heart melts down.

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One more time, 
inhale, carve a line

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with the nose forward and up.

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And exhale, send it back.

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Great, from here we'll 
come back to all fours,

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peel up from the tail, 
Downward Facing Dog.

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Pedal it out here, 
shake the head loose.

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Then you're just gonna
walk to the center of your mat,

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Forward Fold.

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Feet and hands come together
in the center of your mat.

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Bend your knees, tuck your
chin, and then nice and slow,

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roll up to stand.

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And as you rise to 
stand tall in your Mountain,

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you're gonna shift your weight
to your left foot right away and

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inhale, sweep the fingertips
up and we're gonna pick up the

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right knee as if it were on a
marionette string here and it

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doesn't really matter how
high or how low you pick it up.

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You're gonna pick it up, you're
gonna hug the inner thighs to

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the midline, we're gonna come to
a standing one-legged Tadasana.

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So if that big toe's 
on the ground, awesome.

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You might just be here.

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Might be here, here, 
here, here, here.

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Then big beach 
ball up and overhead

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so give yourself 
more space today.

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Breathe deep.

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Think of both inner thighs kind
of squeezing into the midline.

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Strong and 
connected to your breath.

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Center is engaged, inhale in.

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Exhale slowly lower 
the right foot down first,

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and then you're gonna 
release the fingertips down.

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Come to Mountain.

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Deep breath in, long breath out.

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Great, shift over to the
right foot now and here we go.

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Lifting up from 
the left knee now,

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fingertips sweep 
forward, up and back.

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Inhale, standing 
one-legged Tadasana here.

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Big beach ball up and overhead.

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Press away from 
your standing leg.

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So we're not sinking into that
hip but really pressing away

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from your standing leg.

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And then think of the 
intention that you set earlier.

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Pull the thumbs back, inhale in.

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And exhale, left leg comes down,
left foot kisses the earth.

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Inhale

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and exhale, 
rain the fingertips down.

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Awesome, interlace 
the fingertips behind.

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Knuckles draw down and away as
you open up through the chest.

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Breathe deep.

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Then release, bend the knees
and inhale to reach for the sky.

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Exhale, Forward Fold,

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all the way down, nice and easy.

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Great, from here just 
take a cycle of breath

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to shake the head loose.

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Let go of any stress or tension.

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And land here in this moment.

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Maybe you're just now 
arriving here with your breath.

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Sometimes it takes some time.

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Great, then from here, 
inhale, halfway lift.

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Your version and exhale to fold.

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Inhale, reach for the sky.

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All the way up, 
reach, reach, reach,

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and exhale hands to heart.

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Beautiful, now 
without looking down,

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so keep your chin lifted here,

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you're gonna bring the feet
together, really together.

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Then shift the weight 
to your left foot again,

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fingertips are gonna 
go down to come up, inhale.

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Gather energy into your
center of gravity and lift up,

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one-legged Tadasana.

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Inhale in, as you exhale you're
gonna slowly bring your

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left hand to the 
outer edge of your right leg

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and you're gonna bring

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your right elbow 
behind you, bending.

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Cactus arms.

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Now you have to not collapse 
into your left hip here.

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You have to press away from the
yoga mat with your standing leg.

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Find that balance, that 
resistance between the two

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opposing forces of gravity, yes?

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Here we go, one more breath.

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Then exhale to 
come back to center,

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hands come together 
first and then we release.

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Ooh. Not your normal 
tree pose today, eh?

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Here we go, inhale.

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Exhale.

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Fingertips go down to come up.

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Shift your weight 
to your right foot,

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we're gonna inhale, peel
the left knee all the way up.

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Find your standing one-legged
Tadasana and again remember it

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can totally be here.

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If your leg's lifted, 
activate that foot.

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Full body awareness.

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Then press away 
from your standing leg,

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inhale, and then exhale, 
slow and steady.

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Right arm's gonna come to the
outer edge of your left leg and

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the left elbow's 
gonna come behind.

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Breathe, twist, hold on 
to a focus or Drishti point.

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Maybe just down past your nose.

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You got this, inhale, press
away from that standing leg,

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standing foot. You got it,

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create length in 
the right hip crease.

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And then slow and steady 
with control back to center,

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palms come together and 
we release that foot down.

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Awesome work, inhale in.

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Exhale to relax the shoulders.

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Then you're gonna walk 
to the front of your mat,

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we're gonna take a flow here.

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Here we go, big inhale, 
reach for the sky.

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Exhale to rain to 
down, Forward Fold.

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Inhale, halfway lift.

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Exhale, fold.

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Bend the knees, 
step the right toes back,

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step the left toes back.

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Strong Plank or Half Plank.

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Inhale, look forward, 
shift forward.

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Exhale, hug the elbows in and
slowly lower down to the belly.

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Inhale, Cobra, nice and easy.

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Exhale to release.

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Inhale, Plank or 
Half Plank, all fours.

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Exhale to your Downward Dog.

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Inhale to look forward, 
bend the knees.

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Exhale to make 
your way all the way up,

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top of your mat.

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Inhale, halfway lift, 
your version.

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Exhale to soften and bow.

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Inhale to reach for 
the sky, really reach.

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Exhale, hands to heart, 
Mountain Pose.

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Close your eyes, 
observe your breath.

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Then on your next inhale, 
here we go again,

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reach for the sky.

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Exhale, rain it down, 
Forward Fold.

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Inhale, halfway lift, 
your version.

00:13:56.849 --> 00:13:58.351
Exhale, soften and release.

00:13:58.351 --> 00:14:00.478
Drop the poses, 
sync up with your breath.

00:14:00.478 --> 00:14:02.230
Step or hop it back.

00:14:02.230 --> 00:14:03.481
Inhale, shift forward.

00:14:03.481 --> 00:14:06.067
Exhale, lower down.

00:14:06.067 --> 00:14:08.903
Inhale, open your heart.

00:14:08.903 --> 00:14:13.366
And exhale to slowly make
your way to Downward Facing Dog.

00:14:13.366 --> 00:14:15.952
Now this time in 
your Dog, inhale,

00:14:15.952 --> 00:14:18.663
lift the right leg up high.

00:14:18.663 --> 00:14:21.666
Exhale, knee to nose.

00:14:21.666 --> 00:14:23.709
Step it all the way up.

00:14:23.709 --> 00:14:25.711
Pivot on the back foot.

00:14:25.711 --> 00:14:28.548
Connect to your center as you
press into the front foot and

00:14:28.548 --> 00:14:30.675
come up, hands at the heart.

00:14:30.675 --> 00:14:33.636
Now pull the right 
hip crease back here.

00:14:33.636 --> 00:14:36.347
Strong and steady, press into
the knife edge of your back

00:14:36.347 --> 00:14:39.725
foot, breath deep.

00:14:39.725 --> 00:14:43.716
Inhale, exhale, 
you're gonna slowly dial heart

00:14:43.716 --> 00:14:45.439
and center to the left.

00:14:45.439 --> 00:14:46.691
Lengthen tailbone down.

00:14:46.691 --> 00:14:49.026
Feel the muscles that engage.

00:14:49.026 --> 00:14:51.195
And then send the 
fingertips out wide,

00:14:51.195 --> 00:14:53.406
Warrior II.

00:14:53.406 --> 00:14:55.950
Inhale to send it back, 
Peaceful Warrior.

00:14:55.950 --> 00:14:57.994
Big breath, big stretch.

00:14:57.994 --> 00:15:00.663
And then exhale to 
bring it all the way forward,

00:15:00.663 --> 00:15:02.081
Extended Side Angle.

00:15:02.081 --> 00:15:05.084
Left fingertips to the sky,
option to bring right fingertips

00:15:05.084 --> 00:15:06.748
down to the earth.

00:15:06.748 --> 00:15:11.257
Inhale in, exhale bring 
it back down to your lunge.

00:15:11.257 --> 00:15:14.177
Inhale, big twist here, 
right fingertips to the sky,

00:15:14.177 --> 00:15:15.887
inhale.

00:15:15.887 --> 00:15:18.264
Exhale to release.

00:15:18.264 --> 00:15:22.977
Now from here, we're gonna come
up into that modified Pyramid.

00:15:22.977 --> 00:15:24.812
So instead of the 
heel down, the heel's up.

00:15:24.812 --> 00:15:28.274
Front leg is straight, 
back leg is straight.

00:15:28.274 --> 00:15:30.693
Inhale, look forward, 
bend the knees.

00:15:30.693 --> 00:15:33.529
Exhale, lift the 
back leg up, any height,

00:15:33.529 --> 00:15:35.698
any length!

00:15:35.698 --> 00:15:38.284
Standing Splits.

00:15:38.284 --> 00:15:40.119
The big toe can 
be on the ground.

00:15:40.119 --> 00:15:42.705
Want to keep the pinky toe
dialed down and lift from your

00:15:42.705 --> 00:15:44.790
left inner thigh.

00:15:44.790 --> 00:15:48.753
Option here to draw the 
nose in toward the knee.

00:15:48.753 --> 00:15:51.631
Maybe to wrap the arms 
around the ankle or the calf.

00:15:53.114 --> 00:15:56.135
Breathe deep here.

00:15:56.135 --> 00:16:00.056
Lifting from the 
left inner thigh.

00:16:00.056 --> 00:16:02.183
Then slowly release 
the fingertips down,

00:16:02.183 --> 00:16:03.184
check it out everyone.

00:16:03.184 --> 00:16:06.771
We're gonna bring 
the big toe down here.

00:16:06.771 --> 00:16:09.732
Left big toe down, and we're
gonna bend the left knee and

00:16:09.732 --> 00:16:11.692
we're gonna bring 
it in just behind.

00:16:11.692 --> 00:16:14.779
We're gonna do a 
little plie, little bend here.

00:16:14.779 --> 00:16:16.904
Give it a try, looking forward.

00:16:16.904 --> 00:16:20.041
And then send it all the way
back to your nice low lunge.

00:16:20.041 --> 00:16:23.461
Awesome, plant the palms, 
step the right toes back.

00:16:23.461 --> 00:16:28.424
Move straight to Downward Facing
Dog or take a little flow here.

00:16:28.424 --> 00:16:30.426
Moving with your breath.

00:16:35.440 --> 00:16:39.319
In Downward Dog, inhale, 
lift the left leg up high.

00:16:39.319 --> 00:16:41.613
Exhale, squeeze 
and shift forward.

00:16:41.613 --> 00:16:43.407
Knee to nose.

00:16:43.407 --> 00:16:44.825
Then, step it up.

00:16:44.825 --> 00:16:47.452
Pivot on the back 
foot and rise up strong,

00:16:47.452 --> 00:16:51.123
Warrior I with the 
hands at the heart.

00:16:51.123 --> 00:16:55.460
So find this connection 
through your front body.

00:16:55.460 --> 00:17:00.134
Use the sternum 
and thumb connection

00:17:00.134 --> 00:17:01.284
and then when you're ready,

00:17:01.284 --> 00:17:04.118
press into the knife edge 
of that back foot, inhale.

00:17:04.118 --> 00:17:06.454
Exhale, dial it to the right.

00:17:07.900 --> 00:17:11.355
Beautiful, find your 
foundation here.

00:17:11.355 --> 00:17:13.440
And then send 
it out, Warrior II.

00:17:13.440 --> 00:17:15.776
Arms reaching way 
beyond the fingertips.

00:17:15.776 --> 00:17:19.320
Energy reaching way 
beyond the fingertips.

00:17:19.320 --> 00:17:21.490
Your arms can't really 
reach beyond your fingertips.

00:17:21.490 --> 00:17:24.409
Okay, send it back, 
inhale, Peaceful Warrior.

00:17:24.409 --> 00:17:26.120
Keep a deep bend 
in that front knee.

00:17:26.120 --> 00:17:29.665
Big stretch, big breath 
and then all the way forward.

00:17:31.293 --> 00:17:35.170
Extended Side Angle, 
your version.

00:17:35.170 --> 00:17:37.589
Breathing deep here, inhale.

00:17:37.589 --> 00:17:41.343
Use an exhale to gently soften,
bring it back to your lunge.

00:17:42.268 --> 00:17:45.712
Inhale in, exhale 
ready for that twist.

00:17:45.712 --> 00:17:47.489
Right hand comes down.

00:17:47.489 --> 00:17:49.700
On your next breath in, 
reach for the sky.

00:17:49.700 --> 00:17:51.703
Lift the hips up high, 
left fingertips reach,

00:17:51.703 --> 00:17:55.498
reach, reach and 
then bring it back down.

00:17:55.498 --> 00:17:56.957
Sweet, Pyramid Pose.

00:17:56.957 --> 00:18:00.336
Step it in, so modified, we're
gonna keep the heel lifted.

00:18:02.108 --> 00:18:04.590
And when you feel like you've
gathered your bearings here

00:18:04.590 --> 00:18:08.135
you're gonna bring 
the fingertips in front.

00:18:08.135 --> 00:18:11.597
Bend that front knee, bend
your back knee and here we go,

00:18:11.597 --> 00:18:13.641
lift off.

00:18:13.641 --> 00:18:15.434
So it can be very 
low here to start.

00:18:15.434 --> 00:18:16.776
Big toe on the ground.

00:18:16.776 --> 00:18:19.654
We're gonna keep the 
right inner thigh lifting.

00:18:21.952 --> 00:18:23.715
So the hips are level.

00:18:23.715 --> 00:18:27.050
And just play with 
wherever you're at today.

00:18:27.050 --> 00:18:29.386
Maybe in time we 
work to wrap the hands,

00:18:29.386 --> 00:18:31.972
the palms gently with 
finesse around the calf.

00:18:33.593 --> 00:18:36.101
Breathing deep.

00:18:36.101 --> 00:18:38.103
Everyone dial 
your right toes down.

00:18:38.103 --> 00:18:42.190
So it may mean that 
you don't go as high.

00:18:42.190 --> 00:18:44.192
Engaging the right glute.

00:18:44.192 --> 00:18:46.861
Breathing deep, 
keeping the shoulders relaxed.

00:18:53.443 --> 00:18:55.372
And then release the 
fingertips back to the earth.

00:18:55.372 --> 00:18:57.958
We'll go ahead and put 
the right big toe down.

00:18:57.958 --> 00:19:00.252
Inhale, look forward.

00:19:00.252 --> 00:19:02.379
And then exhale, you're gonna
bend your right knee and bring

00:19:02.379 --> 00:19:04.256
it right behind your left knee.

00:19:04.256 --> 00:19:07.176
Squeeze as you 
bend your standing leg.

00:19:07.176 --> 00:19:08.594
Big plie here.

00:19:08.594 --> 00:19:10.763
Squeeze, squeeze, 
squeeze, hug it all in.

00:19:10.763 --> 00:19:13.682
Awesome, then shoot it all back
out into your nice low lunge.

00:19:13.682 --> 00:19:15.684
Awesome, inhale to look forward.

00:19:15.684 --> 00:19:19.215
Exhale to plant the palms, 
go straight to Downward Dog

00:19:19.215 --> 00:19:20.637
or move through a flow.

00:19:20.637 --> 00:19:23.270
Moving with your breath.

00:19:23.270 --> 00:19:26.190
Keeping it soft and easy.

00:19:26.190 --> 00:19:28.317
No forcing.

00:19:28.317 --> 00:19:31.987
Awesome and one more time, 
take a deep breath in.

00:19:31.987 --> 00:19:33.822
Nice cleansing 
exhale, let it go.

00:19:35.716 --> 00:19:39.657
Now pause here, keep breathing
but just come to stillness.

00:19:39.657 --> 00:19:41.659
Close your eyes.

00:19:43.832 --> 00:19:46.977
Head below the heart.
An inversion here.

00:19:46.977 --> 00:19:51.125
So good for 
balancing out the body.

00:19:53.437 --> 00:19:56.036
The energy of the body.

00:19:57.958 --> 00:20:01.295
Nice, then 
slowly bend the knees,

00:20:01.295 --> 00:20:03.594
bring 'em down to the earth.

00:20:03.594 --> 00:20:06.091
You're gonna bring the knees
together and we're gonna come to

00:20:06.091 --> 00:20:07.217
sit on the heels.

00:20:07.217 --> 00:20:09.553
If this is not available 
to you and your body,

00:20:09.553 --> 00:20:10.645
then we'll just make a shift

00:20:10.645 --> 00:20:12.723
and you can just 
sit however you like.

00:20:12.723 --> 00:20:15.517
Cross-legged or on 
a towel or a block.

00:20:20.742 --> 00:20:23.295
In whatever seat 
that you have chosen,

00:20:23.295 --> 00:20:25.773
you're gonna sit up nice and
tall so you're not just dumping

00:20:25.773 --> 00:20:29.735
all of your weight but rather
we're connecting a little bit to

00:20:29.735 --> 00:20:32.405
Mula Bandha, this lift 
up from the pelvic floor.

00:20:32.405 --> 00:20:35.159
Just explore.

00:20:35.159 --> 00:20:38.868
And then we're gonna take one
palm up and place one palm down.

00:20:42.720 --> 00:20:47.158
And close your eyes and 
just feel if you can just

00:20:47.158 --> 00:20:49.144
notice any sort 
of sensation at all.

00:20:49.144 --> 00:20:51.179
Just energy 
stirring in your body,

00:20:51.179 --> 00:20:52.522
any tension.

00:20:54.044 --> 00:20:58.347
And deepen your breath 
as you continue to assess.

00:21:07.111 --> 00:21:09.281
And then the palm that's up,
go ahead and bring it down.

00:21:09.281 --> 00:21:11.439
The palm that's down, 
go ahead and flip it up.

00:21:11.439 --> 00:21:15.568
Same thing, sit back, 
lean in to this moment.

00:21:15.568 --> 00:21:19.739
Just noticing, 
quieting the mind.

00:21:19.739 --> 00:21:21.741
Listening to the 
sound of your breath.

00:21:37.646 --> 00:21:42.192
And again, you decide both
palms up or both palms down.

00:21:44.461 --> 00:21:46.431
Make that brain and body connect

00:21:46.431 --> 00:21:49.838
and whichever you land on

00:21:49.838 --> 00:21:51.356
this is where we'll end today.

00:21:51.356 --> 00:21:54.473
Take a deep breath in,

00:21:54.473 --> 00:21:56.897
and a long breath out.

00:22:00.555 --> 00:22:03.119
Little moment of gratitude.

00:22:04.201 --> 00:22:07.606
Really, really incredible
work showing up here every day.

00:22:09.268 --> 00:22:12.562
It's not lost on me and I'm
pretty sure it can not be lost

00:22:12.562 --> 00:22:14.648
on you even if it's 
deep down inside of you,

00:22:14.648 --> 00:22:16.931
this appreciation for yourself.

00:22:23.101 --> 00:22:26.088
As you're ready, gently 
bring the palms together.

00:22:26.088 --> 00:22:29.967
We'll bring the thumbs 
right up to the third eye.

00:22:29.967 --> 00:22:34.190
Take a deep breath 
in and exhale to bow.

00:22:35.774 --> 00:22:38.195
Namaste.

00:22:38.195 --> 00:22:41.974
(uplifting music)