WEBVTT

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- What's up party people?

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And welcome to 
Yoga With Adriene.

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I'm Adriene and this is Benji
and today we have an awesome

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practice for the hips 
and the lower back body.

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So hop into something 
comfy and let's get started.

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(upbeat music)

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Alrighty my friends, let's
begin seated in your yoga mat

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with the legs 
out in front of ya.

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You're gonna lift your knees,
place your feet on the ground,

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try to aim your 
toes pointing forward.

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Just to start to send some
awareness towards your feet.

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And then you're 
gonna take your hands

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and you're gonna 
touch your booty.

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So we're gonna move fleshy part
of the buttocks to the side so

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that you can feel this grounding
down through your sits bones.

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And if you don't feel it,
that's okay.

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Just would be to each his own.

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Moving the buttocks 
just so you feel grounded.

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So we have our feet grounded

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and then we have 
the sits bones grounded.

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And then just notice if the
knees are coming in or out.

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See if you can 
align knees with ankles,

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so you have two 
slides going down.

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Awesome, so we have 
a swift practice today.

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Swift is and not long so

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we're gonna jump 
right in with the breath.

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Bring your hands 
to your hamstrings.

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Just behind the 
back to the thighs here.

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You're gonna 
keep your feet rooted,

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loop your shoulders, 
start to lift your heart up.

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Now, there is

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the likely chance
that you've picked this video

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because you're experiencing some
tension or some tightness in the

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lower back or hips so see if you
can send awareness and breath,

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whatever that means to you,
right down to that lower back

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right away here 
as you breathe in.

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And breathe out.

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Then in your next breath in,
sit up a little taller,

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breathe in and then breathe out
you're gonna slowly send your

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heart forward, chest forward.

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You're gonna drape over 
the tops of your thighs.

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Now you might clasp 
opposite elbow here.

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Notice if the knees are 
wanting to come in or out.

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See if you can keep these two
nice straight lines from the

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knees to the ankles, 
toes pointing forward and

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then yep, you guessed it.

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Some of you are 
probably already there,

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you're gonna relax 
the weight of the head over

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and still continue 
with the breath.

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Ah, should feel really good.

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Notice where you might be 
holding or clenching in

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the neck, the traps, 
the shoulder area.

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The skin on 
the forehead, the jaw,

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keep awareness in the toes.

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So keep that connection of the
sits bones and your feet just

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kind of grounding 
you into the moment.

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Take a moment to 
close your eyes here.

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Just feel the power of
your breath, that wave.

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Notice how it can 
stretch as you breathe in

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and soften as you breathe out.

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And again, 
if you haven't already,

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go ahead and close your 
eyes just for moment here,

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go inward.

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I love this shape.

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Doesn't always have 
to be a fancy yoga pose.

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Just uniting breath and body.

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Sweet, take one more deep breath

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in your own private
little love cave here.

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Nice, now release the hands,

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press the palms 
firmly into the earth.

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Stay connected to everything

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that is touching 
the ground here,

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your foundation as 
you tuck the chin,

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start to lean back, way back,
and slowly roll it up.

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Awesome, take a 
deep breath in here.

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Head over heart, 
heart over pelvis.

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And then as you exhale,

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hands are gonna 
come to behind the thighs.

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You're gonna lift the toes up,
dig into the heels and if you're

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experiencing any pain or 
discomfort in lower back,

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you're just gonna stay here.

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If you're here for more of the
release and preventative care

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then you're gonna lean back
and lift the shins and toes up

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parallel to the ceiling.

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Just connecting to 
little core stability here.

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So we're here or we're 
here and we're breathing deep.

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Jumping right in.

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Thank you so much for sharing
your time and energy with me and

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with the Yoga 
With Adriene community.

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You made a great choice.

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Take one more breath,
you got it.

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Awesome, then we're 
gonna slowly release,

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feet back to the ground.

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Then you're gonna 
send the left leg out long.

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You're gonna hug 
the right knee in,

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squeeze as you send

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your sternum up 
towards the sky.

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Flex your left toes, take a deep
breath in and then on an exhale,

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you're gonna slowly bring 
your right hand behind you

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and you're not 
gonna twist to look back.

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You're just gonna 
twist to look to the right.

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So the right side of your mat,
not all the way back.

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Just gentle and easy here.

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Big breath, squeeze and lift.

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Great, then you're 
gonna come back to center.

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We're gonna bring the 
right knee out this time.

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And then we're gonna 
lift the right fingertips

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all the way up towards the sky.

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Left fingertips 
brace behind you.

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Then you're gonna think up
and over as you reach the

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left fingertips to either 
grab the outer, sorry,

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right fingertips to grab
the outer edge of your left foot

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or your left shin 
or your left thigh.

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So you could be here,
here or here.

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Now actively draw the 
top of the right thigh,

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that meaty quad muscle,
and your thigh bone,

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the femur, down towards 
the earth as you inhale,

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lift your chest.

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Lots of awareness.

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100% full body awareness.

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Take a deep breath in.

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And then exhale, 
you're gonna release your hand

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and then we're just gonna take 
the hands to the earth,

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the shin or the foot and you're
gonna come all the way flat,

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belly towards the thigh.

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Just intention not you 
have to come all the way flat.

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Head to knee pose, 
take one more breath here.

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Big cycle of breath in and out.

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Breathing into that lower back
body and then slowly release.

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Don't push anything.

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Just let it kind of be 
where it's at today.

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And you're gonna guide 
the right knee all the way up.

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And we'll just do a switcheroo.

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Send the right leg down,
I'm not gonna lie guys,

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I'm on a little bit of 
a cold medicine. Okay?

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Just got to keep it real.

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Right leg goes out,
left leg comes in.

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Nothing better than a little
at-home yoga to tend to the body

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so I'm all good, don't worry.

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Not that you were worried.
(laughs)

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Squeeze and lift so
find this foundation first.

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Nice and tall, 
hug that left knee in.

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And then again, we're 
not going all the way back.

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Today, we're just 
going to the left.

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So you'll bring the 
left fingertips behind.

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This is to help us resist the

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urge of cranking 
all the way back,

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creating stability 
and finding length today.

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Big breath here, 
breathe into your belly.

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Nice, and then slowly 
we'll come back to center.

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We're gonna open 
the left knee out.

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Beautiful, then 
left fingertips reach up.

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Got it right this time.

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Right fingertips come back to
anchor you and then you're gonna

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think up and over as you reach
towards the outer edge of

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the right thigh, 
outer edge of the right shin,

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or all the way over to 
outer edge of that right foot.

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And you're of course 
gonna feel that great,

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long lengthy release 
in the lower back body.

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And you know what 
makes it even better?

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You bringing 
conscious breath to the par-tay.

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So soften your gaze.

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Breathe deep.

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Let your left thigh bone,
left quad get really heavy here.

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So we're actively 
drawing down as we lift

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and lengthen over the right leg.

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Awesome, then slowly release.

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Frame your right leg with your
hands and then you'll decide

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what feels best here.
Maybe grabbing the shin.

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Maybe one day the foot,
maybe you're just here.

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Baby steps

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and we'll slowly 
fall into our version

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of head to knee pose, 
Janu Sirsasan.

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Hey buddy.

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Breathing deep.

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Then slowly press 
into your foundation to

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roll up and look what Benji did.
(laughs)

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He loves to sit on top
of people or on top of things.

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You think you're a lap dog.

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Okay, from here,

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from here we're
gonna pull the right foot in to

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meet the left, Baddha Konasana

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but we're gonna give 
ourself a lot of space today.

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So if you're used to kind of
zipping up to the center line,

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awesome for you, my loves but

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we're gonna give 
ourself a little space.

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You're gonna create a diamond
shape by bringing the heels out.

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Then hands are gonna hold 
on to the shins or the ankles

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so shins if you seem to 
be rounding forward.

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If you have that length already
here then you can go ahead and

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go for the ankle and find a
little rotation in the pelvis.

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Okay, inhale, 
sit up nice and tall.

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Exhale, bend the elbows.

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You're just gonna slowly shift
forward so that you're looking

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just beyond the toes.

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Maybe looking into a pond,
seeing your reflection.

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And then we'll come 
all the way back up.

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And then back again, 
navel draws in and up,

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create space, coming forward,
bend the elbows.

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And then come back up and
then this is the last time we're

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gonna hold there, and you
might find that the option is

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available to allow the elbows to
press the tops of the thighs out

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a little bit and 
maybe open the toes.

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So we're breathing deep.

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Tops of the thighs 
actively anchoring down.

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Ooh, yeah.

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This is a good one, tuck 
the chin a little bit here.

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Find length.

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Nice, and then release.

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Bring the hands 
to the outer edges

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of the thighs or the knees.

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You're gonna bring the knees
together and then we're gonna

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send the legs out long.

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If the legs are a bit tight,
lower back, hamstrings

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a bit tight, just go ahead 
and keep a nice generous

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bend in the knees by 
digging into the heels.

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If you're able to straighten the
legs let's go ahead and send the

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toes up towards the sky and keep
nice and active in the toes.

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Check it out, left fingertips 
are gonna go back.

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You're gonna slowly 
reach all the way up and over,

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touch your right toes.

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Then come all the way back up.

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Left fingertips, I did it again.

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Right fingertips 
are gonna go back,

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think up and over, 
touch your left toes.

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Again, you can bend the 
knees here for this flow.

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Inhale to reach up and over.

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It's like you're 
swimming here, big stroke.

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And then come back and 
then all the way up and over.

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And you're gonna keep doing this
and see if you can find a nice

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breath to sync up with.

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And this is definitely one where
I like to remind you to not

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worry about what it 
looks like but how it feels.

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Explore the sensations

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as you move with your breath.

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We'll go ahead and even it out.

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And then the next time you're in
your Forward Fold with the knees

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bent or with the legs straight,
with a micro-bend,

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you're gonna go 
ahead and hang out there,

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Paschimottanasana.

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I love to bend my 
knees in Paschimottanasana.

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When I was younger, I really
tried to get that peanut butter

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and jelly sandwich but I think
I was straining my muscles a bit

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more then now I know that
I would have wanted. (laughs)

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Whoever's doing
the captions on this video,

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good luck with that one.
No, just kidding.

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Basically, bend your knees.

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Because we're not just
trying to get loose hamstrings.

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It's all connected, right?

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It's all tied in 
to one moving part.

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So we want to integrate.

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I'll stop talking for a second
and I'll allow you to listen to

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the sound of your breath as you

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allow the weight 
of the head to relax.

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And then take one more 
breath in your private,

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beautiful, 
therapeutic love cave.

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And then slowly grounding
through your foundation to tuck

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the chin and roll 
it all the way up.

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Okay, so how you get here will
be a little bit different for

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everyone but I'm gonna 
guide you to bend both knees

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and bring the feet 
flat to the earth.

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Okay, so we're in this bit of an
awkward pose to start but we're

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gonna use our fingertips,
we're gonna turn the toes out.

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This is very important.

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Turn your toes out, bring 
your fingertips behind you,

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then here we go, lift 
up from your pelvic floor,

00:13:51.631 --> 00:13:54.767
connect to your core and 
you're gonna slowly come forward

00:13:54.767 --> 00:13:55.835
into a Froggy Pose.

00:13:55.835 --> 00:13:59.687
Knees are gonna trace the toes.

00:13:59.687 --> 00:14:01.207
A big hip opener here.

00:14:01.207 --> 00:14:04.143
Find soft, easy movement here.

00:14:04.143 --> 00:14:06.446
Notice if you got a little bit
frustrated there, that's okay.

00:14:06.446 --> 00:14:10.349
That's why we're 
here to create space

00:14:10.349 --> 00:14:14.120
one lovely at-home 
yoga practice at a time.

00:14:14.120 --> 00:14:15.588
It's all good.

00:14:15.588 --> 00:14:17.363
So create a 
little movement here.

00:14:17.363 --> 00:14:21.260
You can stay in the Froggy Pose
or you might widen your feet

00:14:21.260 --> 00:14:23.763
just a bit more, 
drop your heels back

00:14:23.763 --> 00:14:27.200
and come into 
this low yogi squat.

00:14:27.200 --> 00:14:29.669
A little Malasana variation.

00:14:29.669 --> 00:14:33.072
So you know your body best,
you are the expert.

00:14:33.072 --> 00:14:34.941
So you can stay in 
the Froggy or come here.

00:14:34.941 --> 00:14:40.046
Big full, deep breaths no matter
what variation you're choosing.

00:14:41.572 --> 00:14:45.337
Again, try to think of 
the body as one moving part.

00:14:45.337 --> 00:14:47.820
It's kind of why I've selected
this little dance today so that

00:14:47.820 --> 00:14:50.723
we're not just going 
isolating hip stretch.

00:14:50.723 --> 00:14:53.691
Isolating back stretch.

00:14:53.691 --> 00:14:56.414
Even though this is 
really great for the lower body.

00:14:58.464 --> 00:15:00.199
All of it, take one more breath.

00:15:00.199 --> 00:15:02.702
Maybe lean back 
wherever you are.

00:15:02.702 --> 00:15:04.976
Sit up nice and tall.

00:15:04.976 --> 00:15:08.930
Yes, and then release 
we're gonna lift the heels

00:15:08.930 --> 00:15:09.895
if you're in the squat.

00:15:09.895 --> 00:15:12.078
You're gonna 
walk the toes back in.

00:15:12.078 --> 00:15:15.381
Knees are gonna 
go forward, toes forward.

00:15:15.381 --> 00:15:18.084
Come to the center of your mat.

00:15:18.084 --> 00:15:19.852
And again, if you're 
feeling sluggish today,

00:15:19.852 --> 00:15:21.954
just remember this 
time is so awesome.

00:15:21.954 --> 00:15:25.458
You get to kick your
shoes off and do yoga, right?

00:15:25.458 --> 00:15:28.327
You're not at work, yet.

00:15:29.904 --> 00:15:32.999
Okay, then from here 
toes pointing forward,

00:15:32.999 --> 00:15:35.034
fingertips on the 
earth to support us,

00:15:35.034 --> 00:15:37.270
we're gonna slowly 
drop the head down,

00:15:37.270 --> 00:15:39.705
drop the heels and 
send the hips up high

00:15:39.705 --> 00:15:43.142
so you're in a 
Standing Forward Fold.

00:15:43.142 --> 00:15:46.145
Allow the blood 
to flush to the head.

00:15:46.145 --> 00:15:48.714
You can claps the elbows, 
rock a little side to side.

00:15:48.714 --> 00:15:50.583
Now you have gravity 
working for you here.

00:15:50.583 --> 00:15:51.284
So you might be able to

00:15:51.284 --> 00:15:52.652
straighten the 
legs just a bit more.

00:15:52.652 --> 00:15:55.888
But careful not to lock them.

00:15:55.888 --> 00:15:58.624
And then really, oh, 
take this time to release.

00:15:59.951 --> 00:16:03.863
Have you been holding on to or
carrying around something heavy

00:16:03.863 --> 00:16:05.865
that needs to be shed?

00:16:08.067 --> 00:16:11.237
No matter how big or how small,
can you take a really conscious

00:16:11.237 --> 00:16:13.673
moment here to let go?

00:16:13.673 --> 00:16:17.424
Choose to release something

00:16:17.424 --> 00:16:21.977
that maybe is 
just no longer needed.

00:16:25.017 --> 00:16:27.625
Maybe that's just tension 
in the neck and shoulders

00:16:27.625 --> 00:16:29.889
or tightness in the hips.

00:16:29.889 --> 00:16:32.787
That's where we 
store it all anyway.

00:16:32.787 --> 00:16:34.660
Oh yeah.

00:16:34.660 --> 00:16:36.329
If the arms are clasped,

00:16:36.329 --> 00:16:38.998
go ahead and 
release the hands down.

00:16:38.998 --> 00:16:41.601
Now you're gonna walk your
feet as wide as your yoga mat.

00:16:41.601 --> 00:16:44.103
Once again, turn the toes out.

00:16:44.103 --> 00:16:46.005
Inhale, use your 
fingertips on the ground

00:16:46.005 --> 00:16:47.506
and exhale to support you.

00:16:47.506 --> 00:16:51.744
Exhale, slowly drop your center
back down into your Froggy or

00:16:51.744 --> 00:16:55.477
into your yogi squat.

00:16:55.477 --> 00:16:58.684
Take a deep breath in here,
smile, life is good.

00:16:58.684 --> 00:17:00.953
Then exhale, you're gonna
bring the fingertips behind you.

00:17:00.953 --> 00:17:05.191
We're gonna come all
the way back sitting, seated.

00:17:05.191 --> 00:17:07.059
Awesome, send the legs out long.

00:17:07.059 --> 00:17:09.328
Sit up nice and tall.

00:17:09.328 --> 00:17:11.483
Beautiful Dandasana.

00:17:11.483 --> 00:17:15.601
Toes up towards the sky,
breathing deep.

00:17:15.601 --> 00:17:19.233
Close your eyes, center.

00:17:23.108 --> 00:17:24.743
Nice and then 
press into your hands,

00:17:24.743 --> 00:17:26.178
dig into your heels.

00:17:26.178 --> 00:17:28.347
You're gonna lift your hips up.

00:17:28.347 --> 00:17:29.982
Send 'em towards 
the front of your mat

00:17:29.982 --> 00:17:31.651
and come all 
the way to your back.

00:17:31.651 --> 00:17:34.921
When you get there, 
take a deep breath in.

00:17:34.921 --> 00:17:37.857
The deepest breath you've
taken all day and as you exhale,

00:17:37.857 --> 00:17:40.262
hug your navel into your spine

00:17:40.262 --> 00:17:43.462
and hug the knees 
up towards the chest.

00:17:43.462 --> 00:17:45.231
That's right, find 
what feels good here.

00:17:45.231 --> 00:17:47.199
Give yourself a big hug.

00:17:47.199 --> 00:17:49.669
Roll around one 
way and then the other.

00:17:49.669 --> 00:17:53.572
Let any sounds of gestures that
want to come out of the body,

00:17:53.572 --> 00:17:56.542
(laughs) let them come out.

00:17:56.542 --> 00:17:59.670
Sigh of relief or release.

00:18:05.751 --> 00:18:10.165
Great, then you're gonna lower
your left foot to the ground.

00:18:10.165 --> 00:18:14.564
And you're gonna cross your
right leg over your left leg.

00:18:15.361 --> 00:18:17.463
Now check it out, use the
hands to press into the earth,

00:18:17.463 --> 00:18:19.899
you're gonna shift your hips
over towards your right side of

00:18:19.899 --> 00:18:24.637
your mat, and then slowly just
allow your legs to fall towards

00:18:24.637 --> 00:18:25.938
the left side of your mat.

00:18:25.938 --> 00:18:28.341
Now, if you're 
experiencing any stress

00:18:28.341 --> 00:18:29.742
or tension in the lower back,

00:18:29.742 --> 00:18:32.979
you're gonna skip this and
you're gonna come into

00:18:32.979 --> 00:18:35.748
maybe a more gentler twist.

00:18:35.748 --> 00:18:38.050
Make it an easy reclined twist.

00:18:38.050 --> 00:18:41.350
Knees just stacked 
on top of each other.

00:18:43.089 --> 00:18:46.392
Otherwise we're in 
the Garudasana legs-ish,

00:18:46.392 --> 00:18:48.094
Eagle Legs, breathing deep.

00:18:48.094 --> 00:18:51.130
Soft fingertips.

00:18:51.130 --> 00:18:54.009
Send your breath downward.

00:18:56.809 --> 00:18:58.237
And then anchor 
through your foundation

00:18:58.237 --> 00:19:00.873
to come all the way back up.

00:19:00.873 --> 00:19:04.377
Right foot comes to the earth as
you re-center the spine and then

00:19:04.377 --> 00:19:06.482
left leg's gonna cross over.

00:19:06.482 --> 00:19:09.044
We're gonna use our 
foundation to lift the hips up.

00:19:09.044 --> 00:19:10.859
Press down through the earth,
lift the hips up,

00:19:10.859 --> 00:19:12.818
send the hips to the 
left side of the mat.

00:19:12.818 --> 00:19:15.121
And then let this just 
fall easy to the right.

00:19:15.121 --> 00:19:17.275
No pushing or forcing.

00:19:17.275 --> 00:19:19.525
Mmmm.

00:19:22.562 --> 00:19:24.830
And we're 
breathing into the belly.

00:19:24.830 --> 00:19:26.699
You can close 
your eyes on this one.

00:19:38.054 --> 00:19:40.379
And then slowly press 
into your foundation to come

00:19:40.379 --> 00:19:43.015
all the way back up to center.

00:19:43.015 --> 00:19:47.019
Take your hands, 
bring them to your kneecaps.

00:19:47.019 --> 00:19:48.521
You might have to 
peek at me for this one.

00:19:48.521 --> 00:19:49.889
We're gonna 
stabilize a little bit,

00:19:49.889 --> 00:19:52.525
neutralize the spine by
bringing the palms to the knees.

00:19:52.525 --> 00:19:54.326
You're gonna scoop 
the tailbone up first

00:19:54.326 --> 00:19:56.028
so that it's nice and 
flush with the mat.

00:19:56.028 --> 00:19:59.598
This should feel yummy and
it requires you to be active.

00:19:59.598 --> 00:20:01.434
So you're gonna 
scoop the tailbone up,

00:20:01.434 --> 00:20:02.768
draw the navel down.

00:20:02.768 --> 00:20:06.238
So there's no space between.

00:20:06.238 --> 00:20:10.076
Breathe deep here, 
try to soften through your feet.

00:20:10.076 --> 00:20:12.078
And then if this
just feels amazing,

00:20:12.078 --> 00:20:14.880
you're just gonna stay here.

00:20:14.880 --> 00:20:16.782
Otherwise, we're gonna release

00:20:16.782 --> 00:20:19.852
and now slowly 
allow the pelvis to tilt,

00:20:19.852 --> 00:20:21.120
the lower back to lift up.

00:20:21.120 --> 00:20:22.621
Just the opposite 
of what we were doing.

00:20:22.621 --> 00:20:26.192
And again, you'll know if it's
right for you to stay with your

00:20:26.192 --> 00:20:28.109
lower back flush with the mat.

00:20:30.030 --> 00:20:33.466
And if you do take the tilt, 
you might come right on

00:20:33.466 --> 00:20:35.829
to that SI joint, 
right on to the sacrum.

00:20:35.829 --> 00:20:37.770
Nice and easy.

00:20:37.770 --> 00:20:40.005
Soft in the feet,
soft in the jaw.

00:20:43.542 --> 00:20:46.045
Great, and then nice and slow,
scoop the tailbone up.

00:20:46.045 --> 00:20:47.480
Hug the knees into the chest.

00:20:47.480 --> 00:20:48.814
Nice work, you're 
gonna reach around.

00:20:48.814 --> 00:20:50.882
We're gonna end 
with a Happy Baby.

00:20:50.882 --> 00:20:53.052
So you're gonna grab 
the outer edges of the feet

00:20:53.052 --> 00:20:54.153
or the inner arches.

00:20:54.153 --> 00:20:58.157
I'll let yogi's 
choice rule here.

00:20:58.157 --> 00:21:00.292
And then you're gonna 
kick one leg then the other,

00:21:00.292 --> 00:21:03.496
soles of the feet actively
kicking towards the sky.

00:21:03.496 --> 00:21:05.778
And now actively 
reach your tailbone towards

00:21:05.778 --> 00:21:07.166
the front edge of your mat.

00:21:07.166 --> 00:21:09.668
Try to lift up 
the lower back here.

00:21:09.668 --> 00:21:10.336
Breathe deep.

00:21:10.336 --> 00:21:12.605
If you want to some 
soft easy movement here,

00:21:12.605 --> 00:21:14.512
please do.

00:21:14.512 --> 00:21:16.075
(sighs)

00:21:16.075 --> 00:21:19.578
One more big breath in and out.

00:21:21.350 --> 00:21:22.915
And then we'll release.

00:21:22.915 --> 00:21:24.517
Awesome. Feet come 
to the ground.

00:21:24.517 --> 00:21:27.343
You're gonna windshield wiper
the legs one way and then the

00:21:27.343 --> 00:21:32.792
other to extend the 
legs all the way out.

00:21:35.728 --> 00:21:37.229
Great, bring you
left hand to your heart

00:21:37.229 --> 00:21:39.331
and your right 
hand to your belly.

00:21:39.331 --> 00:21:41.771
We'll take a final breath here
to just allow the nutrients

00:21:41.771 --> 00:21:44.270
of our practice to settle in.

00:21:46.649 --> 00:21:49.708
Go ahead and close your 
eyes when you land here.

00:21:49.708 --> 00:21:51.995
Feel the warmth of your hands.

00:21:54.573 --> 00:21:57.258
Inhale, lots of love in.

00:21:59.000 --> 00:22:02.098
And exhale, lots of love out.

00:22:05.191 --> 00:22:06.926
Nice work today.

00:22:06.926 --> 00:22:09.261
Go ahead and 
leave behind anything

00:22:09.261 --> 00:22:10.947
that's not working for you, 
not serving you.

00:22:10.947 --> 00:22:12.831
You can just leave it 
on the yoga mat.

00:22:12.831 --> 00:22:16.521
It'll evaporate and transform
into something new for someone.

00:22:16.521 --> 00:22:21.740
So just a little opportunity
to release and leave behind

00:22:21.740 --> 00:22:25.978
whatever wasn't working so
that you can plant new seeds,

00:22:25.978 --> 00:22:30.682
find new joy and 
rock your best self.

00:22:30.682 --> 00:22:35.187
I want to rock 
with you all night.

00:22:36.078 --> 00:22:38.924
(hums)

00:22:40.680 --> 00:22:45.130
Go ahead and
bring your palms together.

00:22:45.130 --> 00:22:47.518
Tap into a little inner smile.

00:22:50.189 --> 00:22:55.096
Take a deep breath in and we
finish by quietly whispering

00:22:56.867 --> 00:22:59.384
Namaste.

00:22:59.384 --> 00:23:03.525
(upbeat music)