WEBVTT

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(upbeat music)

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- Alright lovers, 
let's begin in Child's Pose.

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Come on down,

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and get low,

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and if Child's Pose 
is not a posture

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that feels loving to 
you then you can start

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in just a nice, comfortable 
seat of your choice.

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Wherever you begin today,

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take a moment to 
relax your shoulders

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and to close your eyes,

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and begin to gently listen
to the sound of your breath.

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Soften through your jaw.

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Relax the area 
between your two eyebrows

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and if you're in Child's Pose

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you might take a moment here

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to just gently 
rock back and forth

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massaging the brow line.

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And just, perhaps 
stimulating that third eye area.

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Continue to listen to 
the sound of your breath.

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See if you can make the
inhalation a little bit longer,

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and the exhalation 
a little bit longer.

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Then nice and slow,

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we'll reach the fingertips

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towards the 
front edge of the mat.

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Inhaling.

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Exhale, slowly 
begin to roll it up.

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So if you're in 
the comfortable seat

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we're coming to join you.

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Stacking head over heart, 
heart over pelvis here.

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Sit up nice and tall, 
lift up through the chest

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and we're gonna send 
the fingertips forward

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as if you were reaching to
grab something or hug someone,

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and then you're just 
gonna circle right around back

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and hug yourself, I love it.

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Notice which arm's on top, 
we're gonna alternate.

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Lift the elbows 
and walk the fingertips

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towards the center of 
your back, breathe here.

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Now if this is a 
little too much for your knees

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you can come to 
cross legged or everyone,

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just lift up a little 
bit from your pelvis floor,

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to find a little 
energetic lift if you will,

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up through the 
center channels and in line.

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One more big breath in here.

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Just notice what it 
feels like to hug yourself,

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and if it feels silly 
that's great, just notice.

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And then release, 
you reach forwards,

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spread the fingertips 
some energy here,

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and it's like you're reaching
to grab and hug someone,

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but whoa, circle 
around back and hug yourself.

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Just a slight metaphor 
there, just a tiny one.

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Alright, you might start to
massage the upper back body now.

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Feeling your fingers 
and shoulder blades.

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Again, a little energetic 
lift up through the spine

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and take one more 
deep breath in here,

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and then exhale, release.

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Wonderful.

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Knees are gonna come 
as wide as the yoga mat

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and we're gonna 
pop up to all fours

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setting ourself up 
for a nice stretch,

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in the neck, the shoulders, 
upper back body.

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So knees are as 
wide as the yoga mat.

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We're gonna inhale, reach
the right fingertips forward,

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that reach again, feel the
length in the right side body

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and then try to 
maintain that length

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as you thread the needle.

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Right fingertips underneath
the bridge of the right arm

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and you come to 
rest on your right ear.

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Inhale, but open the 
chest towards the sky,

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and exhale, let the legs, 
the feet be heavy.

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One more big breath in.

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Then exhale coming all the way
through center nice and slow.

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Reach the left fingertips 
forward, find that space,

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that length, stretch,

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and then threading the 
needle whenever you're ready.

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Left ear comes to 
the earth, inhale,

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lot's of loving as you spiral
your heart towards the sky.

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Exhale, lots of love out,

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let the feet be heavy.

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One more deep breath in.

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Then exhale, release, awesome.

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Come back to all fours.

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Cross the ankles, use 
your hands to guide you

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all the way through to 
a nice cross-legged seat.

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Sukhasana.

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Alright, soft fingers here, 
soft fingers.

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You're gonna take your 
fingers to the neck here.

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Just opposite fingers to the
opposite side of the neck

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and you're just 
gonna comb out little,

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soft easy movement here

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and use this time 
to tap into the breath.

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So it's nothing fancy, 
nothing in particular,

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but it's the action

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and it's marrying 
nice deep conscious breath

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with this action of 
just massaging your neck,

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and then when you're ready,

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can continue 
down to the shoulder

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and you decide wether 
you want to go front or back

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and then just notice 
if you're breathing deep.

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Can you read a little bit 
deeper and with more love,

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more mindfulness, more care, 
more consciousness?

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Obviously we're 
breathing all the time,

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but more conscious breath.

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After you've found some places

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to give your love 
here on one shoulder

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switch, soft fingers to start
and find a little bit of,

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movement, 
I'm getting Zened out,

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movement on the neck

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and when you're 
ready make your way down.

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So start at the neck 
though and make your way down,

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the shoulder and you can choose,

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there's a fork 
in the road there,

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you can choose to 
come to the front,

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and, then the back.

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And then, again reconnecting

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with nice conscious breath
here, a little goes a long ways,

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just notice how you feel,

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and sometimes when we 
actually stop to just massage,

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just a simple shoulder 
like this and breath deep,

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some emotion will come up

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and you might just 
be like holy moley,

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I haven't been 
checking in with myself.

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So if you experience 
anything like that,

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enjoy, enjoy that recognition.

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Alright, we'll release that

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and we're just gonna bring one
foot in front of the other,

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take the thumbs right 
to the arch of the foot

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and just kneading 
with the thumbs here.

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Now as you do this, 
nice long smooth deep breath

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and heavy in the hips.

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See if you can soften your jaw

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and soften the skin of 
the face, the forehead,

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'cause sometimes 
we don't even realize

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we're clenching in 
an area of your body,

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in areas of your 
body adding extra tension.

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So as we massage 
the foot, the ankle,

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just take a moment to 
also scan the rest of the body,

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make sure you're not creating
more tension for yourself.

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If you do that on the mat

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you are probably 
doing that off the mat.

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So we just use 
this sweet time here

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to just check in with that.

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Alright, switch, opposite foot,

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again we're 
starting with the thumbs

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on the arch of the foot first
and then you can make your way

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around the foot 
and the ankle here,

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and again heavy in the 
quads here, heavy in the hips,

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nice full active, 
like scary deep breath,

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just breath, 
breath, breath, breath.

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(breathing deeply)

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Also, then we'll release that, 
here we go, last thing.

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We're gonna send 
the feet out in front,

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knees are gonna 
come up towards the sky.

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Then you're 
gonna send one leg out,

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doesn't matter,

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actually let's go ahead 
and extend the right leg out,

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and then you're just 
gonna grab the left foot

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and see have your 
little like hip leg baby here

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and you're just 
come onto the left elbow

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and just massage the 
top of the hip there,

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the glutes and the piriformis,

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and this will be a little 
bit different for everyone,

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you can move back and forth.

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You can extend the leg out long,

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and just use your right hand

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to gently guide this movement,

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and then careful to not
collapse on the left shoulder.

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Great, take a deep breath in.

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Come all the way back 
through center to switch

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and then send the left leg
out long, bend the right knee,

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catch your right foot, 
and then again,

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right forearm comes 
to the ground here

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and we rock a 
little back and forth here

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exploring the other side.

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So I want you to 
get a nice stretch,

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a nice massage, 
excuse me, in the glute,

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but also in the top of the hip,

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the outer edge of 
the hip, the piriformis.

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Just feel it out,

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maybe you don't even 
think about these muscles

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or this area of the body 
so this is a new discovery.

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Take one more 
deep breath in here,

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sweet and then exhale, 
come back to center.

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Sukhasana, opposite 
leg crossed in front

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than the one you did before,

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so it's the one 
that feels kind of weird.

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And we end today with 
hands right at the heart.

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Deep breath in, lift your 
sternum to your thumb,

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and exhale, we bow.

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Namaste.

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(upbeat music)