WEBVTT

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Hello everyone and welcome to Yoga with Adriene.

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I'm Adriene.

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Just kidding guys.

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It's me and Happy Halloween.

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Today we're going to learn a breath practice
called Kapalbhati.

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This is an amazing breath practice that's
so yummy for you.

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It's cool because Kapal in Sanskrit means
skull, and Bhati means shine or lumen.

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So people often refer to this breath as skull
shine.

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Amazing, right.

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Or skull luster.

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But some of us good old fashioned yogis just
call it the plain old breath of fire.

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So hop on the mat and let's begin.

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All right.

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So to begin our Pranayama practice today,
we're going to some to a nice comfortable

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seat.

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I'm suggesting a nice cross-legged position
or a little Siddhasana but you can also practice

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this in a chair or on the couch or in bed
or on a... was trying to do a Dr. Seuss thing.

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Okay.

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For Kapalbhati breath, come to a nice comfortable
seat.

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We're going to sit up nice and tall and we're
going to break it down here a little bit.

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So we're going to begin by just bringing the
hands to the lower belly.

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So this is a fast-paced rhythm breath, but
we're going to begin by just checking in with

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the nature of our breath.

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So if you're new to Pranayama practice or
new to yoga, or sometimes it's just a great

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reminder, in yoga, we really encourage a breath
that moves down as you inhale, fills the belly

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with air, and then travels up and out as you
exhale.

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So I'm trying to keep it nice and simple here.

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But it can be a little complicated if you're
used to breathing in, sucking air up and in.

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If you smoke or you're a smoker, you know
what I'm talking about, it's that sucking

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up and in, and this is very common, whether
you smoke or not.

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But we should all quit smoking.

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Quit smoking.

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Let's all do it together.

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Another conversation there.

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No toxic thoughts.

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But that's a great example.

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You're sucking in and lifting up.

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Try to open your mind to dropping that breath
down into the lower belly.

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So we're going to bring the hands to lower
belly, and imagine the diaphragm or the lower

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belly dropping and breathing into that area
of the body.

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And then as you exhale, the belly and the
navel comes in and we go ahead and visualize

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the breath coming in and out the nose or mouth.

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So if you're just like, what the what?

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Sometimes you just need to practice and experience
it to get the hang of it.

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So we take a deep breath in, and then we let
it go any which way.

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On your next inhale, imagine the breath traveling
down, down, down to the lower belly.

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Lower belly expands and on the exhale, we
draw the navel in and we imagine that breath

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coming in and out through the nose or mouth.

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So a couple times on your own.

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Inhale, breath travels down as we sip it in,
belly expands, exhale, navel draws in.

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We push all the air out.

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Inhale in and exhale out.

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One more time.

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Inhale.

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Imagine filling that lower belly with air.

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Breath drops down.

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Exhale, navel draws in.

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Breath travels in and out the mouth.

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So in my public classes, I always try to get
people to see the breath.

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Close your eyes and see that visualization
of the breath traveling down on the inhale.

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It does this sweet little Olympic somersault
and then it comes up and out on the exhale.

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So the reason I bring this up as we learn
Kapalbhati breath is that's kind of the yogic

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way that we breath, and kind of learning to
engage the breath with the body, that way

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is a really important part of, I think, the
yoga practice and Kundalini practice as well.

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So this is a Kundalini breath where we actually
flip that.

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Some people call it a paradoxical breath,
but instead of the inhale being active, the

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exhale is.

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True to other Pranayama videos we've done,
this can also be a little bit hard to explain.

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So I'll do my best and then we'll just practice
together and see what happens.

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So for Kapalbhati, we need to step nice and
tall.

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We'll bring the hands to the lower belly again.

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Take a sip of air in through the nose and
exhale, draw the belly in.

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Inhale in.

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Exhale out.

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Inhale in.

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Out through the lips.

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Inhale in.

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Belly expands.

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Exhale out.

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So we're starting to get the hang of it here.

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Now we're going to begin to speed it up, which
is what this particular technique requires.

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We move in a fast paced rhythm, and eventually
we'll be able to grow this Pranayama practice

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so that we can do this for longer periods
of time.

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This is a powerful technique.

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Very therapeutic, but you might notice a little
lightheadedness or a little dizziness as you

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start to kind of dig in.

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So that's normal.

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When you start to feel that way, you might
take a rest, even if I haven't cued it.

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As always, listen to your body and let your
breath really speak to you.

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Okay.

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So sit up nice and tall.

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We're going to speed it up this time.

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So the inhale is passive this time.

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The exhale is active.

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And we are seeking this sort of pumping breath.

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This nice pumping rhythm.

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Okay.

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Sit up nice and tall.

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Hands come to belly.

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Let's go ahead and roll the shoulders forward
up and back and release my bad jokes.

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Okay.

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We inhale in deeply.

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Exhale completely, and we begin Kapalbhati.

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Take a deep breath in and exhale.

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Let the practice go.

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All right.

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Notice how you feel after your first round,
and we'll take a moment to go a little deeper.

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Okay.

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So hands on the belly allow us to really target
just this navel chakra area.

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If you're new to the practice, chances are
it's kind of hard to center the energy on

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this area of the body.

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You might notice your shoulders moving up
or the rest of your body.

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In time, see if you can isolate this part
of the body.

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Really great for the organs here and so good
for the nervous system, and it takes practice.

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So if you feel like you're going at first,
it's completely normal and it takes practice.

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Another thing is, you might have noticed,
for me I took a couple of breaths in and out,

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in through the nose and out through the mouth
just to get started, but you want to transition

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into in and out through the nose for this
breath.

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Super yummy.

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All right.

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So let's practice again.

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Inhale, rolling the shoulders forward, up,
and exhale, drawing them down and back.

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Find a soft focus here.

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Just maybe pass the nose here or you can close
your eyes and roll your gaze up to the third

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eye.

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We're all at different levels here, so find
something that works for you.

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I think definitely softening the gaze, even
if you're looking at the video, just kind

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of softening the eyelids helps focus.

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Here we go.

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Deep breath in to start.

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Long, complete exhale out.

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And we begin.

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Keep going.

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Keep your rhythm.

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Find your rhythm.

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And release.

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Take a deep breath in and exhale.

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Close your eyes here.

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Don't look at the video.

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Just take a moment here.

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Maybe flip the palms up to notice how you
feel.

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Get that yoga high going.

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All right.

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Last time.

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If you're feeling like, whoo, skully lumen,
Adriene, then just take a moment here in meditation

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pose to observe, or you can pause the video
now and take just a moment to chill.

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Chill pill here.

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Otherwise, we're going to crawl into one more
round together.

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Okay.

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Here we go.

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Inhale, looping the shoulders forward, up,
and on the exhale drawing them down and back.

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This time, if you're returning to this video,
you might try bringing the palms together

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at the heart Anjali Mudra, or if you're still
new to the practice, I often still practice

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with hands on the belly.

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You might try a different Mudra here.

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Make it your own.

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Have a little fun.

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Okay.

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Here we go.

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Whenever you're ready, we'll begin.

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And release.

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Once again, take the quiet moment here to
notice how you feel.

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I definitely feel it from the crown of my
head, all the way through the soles of my

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feet.

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Then we'll slowly bat the eyelashes open and
let it go.

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All right, my friends.

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That was Kapalbhati breath, or breath of fire.

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I encourage you to return to this practice
once or twice a week.

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This is one of those things where with practice,
it really begins to become like second nature.

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Also, if you had a weird experience and you
felt like you were doing this the whole time,

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totally normal.

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This is one of those Pranayamas where you
kind of have to get out of your own way, and

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if you think about it too much, it's kind
of impossible.

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So practice, practice, practice, my friends.

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Lots of yummy benefits I'm going to list on
the blog from this Pranayama practice.

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Really great for the immune system.

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Really balancing of the nervous system.

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Really great if you're trying to quit something,
quit a bad habit or you're addicted to something.

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This is a great tool that you can supplement
into your journey there too as well.

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So more on that on the website.

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As always, leave questions, comments below.

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Have a happy and safe Halloween.

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Find lots of treats and a few tricks too.

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Okay.

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Take care everyone.

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I'm going to put this guy on because guess
what?

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We're twinsies.

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Look at this.

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Look at this meta yoga shit.

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Namaste everyone.