WEBVTT

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- Hello everyone and welcome to

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Center Your 
30 Day Yoga Journey.

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I'm Adriene and 
this is sweet Benji

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and we're so excited 
that you are here.

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It is Day 1 and the
most important thing

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and potentially the hardest 
part of this whole journey

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is that you show up.

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Thank you so
much for being here.

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(snaps)
Let's get started.

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(light music)

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Alrighty, let's begin 
in a comfortable seat.

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Ta-da, we have already begun.

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Come on down to the ground.

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Take your time getting there.

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And this is kind of 
a great thing to

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start with each 
day that we begin.

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No matter how you're feeling
or what you're coming to the

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practice with, it's all good.
I mean that.

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I've been doing this a
long time, it is all good.

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And that is really what 
we're celebrating today

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with our theme of showing up.

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So as long as you're showing
up to the mat, you can sit here

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in a comfortable seat the
whole time while the video

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rolls on. You can breathe
with us instead of move.

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I'm gonna show you a lot 
of modifications, of course,

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but the most important thing
is that you come with whatever

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you've got that
day and show up.

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So hopefully by now you're
in that comfortable seat.

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We're just gonna 
take the hands together,

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palms together,

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Anjali Mudra at the heart,
relax your shoulders and

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if you feel comfortable, 
go ahead and close your eyes

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or allow your gaze to soften
down gently past your nose.

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So we're gonna
work with shape a lot.

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But again, the most 
important thing is

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the fact that you showed up.

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That is

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the most valuable part,

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in my opinion, 
of a centering practice.

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Begin to relax your shoulders.

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We're gonna really ease in.

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Tuck your chin slightly,
lengthen the back of the neck.

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Just start to
notice your breath.

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Again, showing up
with your breath each day.

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Not worrying too much
about nailing the postures

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or accomplishing the journey.

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Simply show up and
allow the practice to unfold.

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Begin to gently
deepen your breath.

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Whatever that
means for you right now.

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It could be a 
couple deep inhalations

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and long cleansing exhales.

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It could just be

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a little more expansion 
as you breathe in,

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and a little more softening,
a little awareness

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as you breathe out.

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So again, no right or wrong.

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Just showing up
with your breath.

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Inviting in a new 
awareness every time

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you come to the mat.

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Continue to relax
your shoulders down.

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Soften your gaze, 
close the eyes.

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Allow the skin of
your face to soften.

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And as we continue 
to just tune in

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here for a moment 
or two more,

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see if you can 
sit up a little bit taller,

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lengthening through your spine.

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Perhaps finding a gentle
lift in your heart center.

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Continuing to
gently deepen the breath.

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Our mantra today is "I can."

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Take it or leave it.

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I can take it and run with it.

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"I can."

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Or you can just
leave it on the shelf.

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No worries.

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I'm very honored to guide
you through this practice.

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I'm very honored to
practice alongside you.

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All of us together.

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Find your center.

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Let's take a deep breath in.

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All together.

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And as you exhale, 
bow the head towards the hands.

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Head to heart. Thank you 
so much for showing up.

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This is the hardest part.

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And then we can
bat the eyelashes open.

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Open thyne eyes.

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And we're gonna come
slowly forward onto all fours.

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Take your time.

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Move like you love yourself.

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Spread your fingertips.
It's okay if you don't.

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That's why we're here.

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We're here to nurture that
and nurture that experience

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but move as if, right, 
you love yourself.

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Spread the fingertips wide.

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Knees underneath the hips.

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You can always use a towel
or blanket to cushion the knees

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in any of these postures
where the knees are on the mat.

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And just take a second to
press away from the yoga mat.

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We're gonna do this a lot.

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So really not surrendering
to the gravity here but

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defying gravity on Day 1.
What's up?

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So press away from the mat and

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feel that length in 
the armpit chest area.

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It's kind of a lifting
up out of the shoulder.

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And feel the heart lift.

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And then check in
with your ribcage.

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Is it also kind of
falling towards the ground

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or can we again defy gravity?
How cool?

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As we maybe hug 
the low ribs up

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to find the length in the spine.

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As you can see,
Benji's perfectly (chuckles)

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in position for 
today's practice.

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It's a good omen.

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Now bring your
awareness to your belly.

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Draw your navel up just a bit

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and feel this lengthening 
in the low back.

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So if you're like, what?

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You can peek at the
video instead of allowing it to

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collapse here like we're 
about to intentionally do in

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Cow Pose, see if you can
find a nice neutral spine.

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Drawing the navel up
with the low ribs hugging in.

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Alright.

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Press into the tops of the feet
to engage the legs just a bit.

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Then bring your
gaze straight down.

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Neck nice and long.

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Bump the hips
now just to the left.

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Turn your gaze to look
past the right shoulder.

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Feel a little stretch
in your left side waist.

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Try to keep your foundation
firmly rooted as you press the

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hips a little more and
send your gaze towards

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the back right corner 
of your mat.

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Breathe in.

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Nice, and then on the exhale,
slow and steady, with control,

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come back to center.

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And now bumping
the hips to the right.

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Turning to look
past your left shoulder.

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So the trick here is

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really paying attention 
to your foundation.

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Noticing if the feet 
have kind of gone askew

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or if you're collapsing 
into your hands.

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Reinforce that connection.

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And take a deep breath in 
here as you look towards

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the bottom left corner 
of your mat.

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Good, and then exhale, bring
it all the way back to center.

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Inhale, drop the
belly nice and slow here.

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Send your heart forward.
Gaze forward.

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Again, press into
the tops of the feet.

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Press into the hands.

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Feel that stretch
in the front body.

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And then on your next exhale,

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follow your breath, 
navel draws up.

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We tuck the tailbone
and the crown of the head

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goes to the ground.
Cat Pose.

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Now let's flow with the breath.

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Inhale, dropping the belly,
open the chest.

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Nice and slow,
press into the fingertips.

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And exhale, round through
the spine, chin to chest.

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Really draw the muscles
of the deep core up, up, up.

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Keep going with your breath.

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Good, then bring it back
to neutral, Tabletop Position.

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We're gonna walk the
hands forward from here.

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Create two slides 
with your arms.

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The elbow creases are turning
towards the front edge

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of the mat, slightly in.

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So you want to externally
rotate your shoulders

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so that happens.
And then curl the toes under,

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inhale in, exhale, from center
navel draws in and up,

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send the hips high and back.

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Our first Downward Dog
together in this series.

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I have a Benji hair on my knee.

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I'll take that
for good luck as well.

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Take a deep breath in here.

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And as you exhale, keep the
palms, the knuckles grounded

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as you start to find some
movement in the lower half of

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your body, bending the knees,
of course, stretching through

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the feet,

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the ankles,
the achilles, the calves.

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Now bend your elbows slightly,
just slightly so they're not

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locked and continue to think
about lifting up through the

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hip creases as
you breathe in deeply.

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And exhale completely.

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Great. When you feel good 
or you feel satisfied,

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we'll say, let's find stillness 
for a breath or two here.

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Seeing if we can hug those low
ribs in, draw the navel to the

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spine, and send the 
majority of our weight

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to the lower half of the body.

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Now we have 30 days 
to work on this together,

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so we're just taking stock.

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Nice, and then
slowly lower to your knees.

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Bring the big toes together.

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Walk the knees 
as wide as you're mat,

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and send the hips back.

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Child's Pose,
Extended Child's Pose.

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You can bring the palms
together if you like,

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up and over the head here.

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You can stretch
the arms out wide.

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Find what feels good for
a breath cycle or two here.

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You can rock the head, 
the forehead,

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maybe gently on the earth.

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And then bring the
hands back to the mat.

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Lift back up through Tabletop,

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walk your knees 
underneath your hips.

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Curl the toes under, take
a deep breath in, and exhale,

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hips up high and back, 
Downward Facing Dog.

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Now anchor through
your left heel here.

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Press into both palms evenly,

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and inhale, 
slowly lift the right leg up.

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See if you can
keep your hips level.

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If you start to shake here,
it's all good.

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We're building
strength one day at a time.

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If you've been practicing a
while, see if you can really

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work on your symmetry, keeping
the hips level, keeping those

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low ribs hugging in, pressing
away from your mat with your

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hands and anchoring
through that left heel.

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Sweet, then bend the right knee,

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and we can open 
it up for a breath.

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Stretch, stacking the hips,
breathe in.

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And breathe out to
bring the right foot down.

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Let's take it
to the other side.

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Take a little break anytime you
need to by lowering the knees,

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of course,
throughout the 30 Day Journey.

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Right heel anchors.

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When you're ready on an inhale,

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sliding that left foot 
up an imaginary wall.

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And then just, today's
all about taking stock

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without any judgment.
Breathe.

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Let's try to find 
some symmetry here,

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pressing into both palms evenly.

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Maybe pulling that right
hip crease back if you've been

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practicing for a bit, 
finding level hips.

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And then we release that
structure, that specificity by

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bending the knees, 
stacking the hips,

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taking a deep breath in.

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And an exhale to release
it all the way back down.

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Sweet, bend the knees, 
look forward, inhale in,

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exhale, 
make your way to the top.

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I'm gonna do
crisscross steps today.

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Walking slowly up to the mat,
stretching as I go.

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You can hop, you can
take two steps, four steps.

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I'll meet you at the top,
feet hip width apart,

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standing Forward Fold.

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Take a couple
deep breaths here.

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Bend your knees,

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feel that beautiful 
stretch in the low back.

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And then send your awareness
to the soles of your feet.

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So grounding through all 
four corners of the feet,

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the back two corners 
of the heels,

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the ball joint of the big toe,

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and the ball joint
of the pinky toe.

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Find your footing.

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And then when you're ready,
we're gonna bend the knees so

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much that the belly comes
towards the tops of the thighs

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and the strong muscles of the

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glutes and the legs 
start to engage.

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And it's from there that we'll
slowly then begin to tuck the

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chin into the
chest and roll it up.

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Hands on the waist, 
or if you feel comfortable,

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hands falling forward
like a rag doll.

00:14:32.520 --> 00:14:36.644
Slowly as you rise up, 
stacking through the spine,

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reinforce that 
connection with your feet.

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It's just an awareness
all four corners, grounding.

00:14:46.183 --> 00:14:49.240
And then think about
this upward current of energy,

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lifting you
through the front body.

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You can kind of
use your imagination.

00:14:52.600 --> 00:14:55.270
There's this element of
creativity to this practice

00:14:55.270 --> 00:14:58.720
that's gonna take us to Day 30 
in a really beautiful way.

00:14:58.720 --> 00:15:00.323
So think of like, 
I always think of it

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as like Ariel on the rock or 
Kate at the front of the boat

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but we're lifting up 
through the front.

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And then just like in 
traditional yoga practice

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(chuckles) and science, 
what goes up

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must come down.

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We have the lift, lifting,
and then the grounding.

00:15:16.039 --> 00:15:18.200
So think about this grounding
energy in the back body.

00:15:18.200 --> 00:15:20.639
And that's kind of what's
bringing into your natural,

00:15:20.639 --> 00:15:23.320
bringing you into
your natural posture today.

00:15:23.320 --> 00:15:26.590
So you don't have to
force these postures.

00:15:26.590 --> 00:15:28.563
I will guide you 
and help kind of

00:15:28.563 --> 00:15:30.350
carry us through an exploration.

00:15:30.350 --> 00:15:32.559
But think about the energy
you're bringing each day and

00:15:32.559 --> 00:15:35.889
how you have the power 
to shift that just by coming

00:15:35.889 --> 00:15:38.080
to the mat and spending
some time with yourself.

00:15:38.080 --> 00:15:40.391
So lifting up 
through the front body,

00:15:40.391 --> 00:15:42.793
grounding through the back body.

00:15:42.793 --> 00:15:46.039
Find your Mountain Pose today.

00:15:46.039 --> 00:15:48.058
That's what this shape is.

00:15:48.058 --> 00:15:49.983
You can imagine 
the crown of your head

00:15:49.983 --> 00:15:51.610
is the tip of the Mountain.

00:15:51.610 --> 00:15:54.405
I always used to do that 
in my kids' yoga classes,

00:15:54.405 --> 00:15:56.859
but I think it's great, I mean, 
I use it all the time too,

00:15:56.859 --> 00:16:00.620
just finding that
length from the crown.

00:16:03.840 --> 00:16:07.440
That lengthening through the
spine that we're gonna focus

00:16:07.440 --> 00:16:10.496
a lot on throughout this journey.

00:16:11.703 --> 00:16:14.320
Alright, take a deep breath
in here and as you breathe in

00:16:14.320 --> 00:16:16.840
this time, think about sending
that breath to your belly.

00:16:16.840 --> 00:16:18.960
So a nice full belly breath.

00:16:20.818 --> 00:16:23.299
And then let it go.

00:16:23.299 --> 00:16:25.050
And twice more like that.

00:16:25.050 --> 00:16:26.710
Actually, let's bring
the hands to the belly.

00:16:26.710 --> 00:16:30.310
Big inhale here. Feel that
expansion in your hands.

00:16:30.310 --> 00:16:33.259
And on the exhale,
the navel draws in.

00:16:33.259 --> 00:16:34.879
And one more just like that.

00:16:34.879 --> 00:16:36.519
We're playing
around, big inhale.

00:16:38.567 --> 00:16:41.039
And exhale, draw it in.

00:16:42.288 --> 00:16:46.288
Sweet. Interlace the fingertips,
bring them behind your head.

00:16:46.288 --> 00:16:51.783
Thumbs can extend here to kind
of cradle your neck with love.

00:16:51.783 --> 00:16:53.499
Soft bend in the knees.

00:16:53.499 --> 00:16:55.519
We're gonna inhale in, 
lift the chest

00:16:55.519 --> 00:16:56.480
just lean back a bit.

00:16:56.480 --> 00:16:58.399
You don't have to do
a crazy back bend here.

00:16:58.399 --> 00:17:00.480
In fact, don't.
Keep the knees bent.

00:17:00.480 --> 00:17:01.600
Navel draws in.

00:17:01.600 --> 00:17:05.359
You're just gonna take the left
elbow down, right elbow up.

00:17:05.359 --> 00:17:07.370
Nice side body stretch here.

00:17:07.370 --> 00:17:11.400
Reinforce that connection with
your right heel to the earth.

00:17:12.555 --> 00:17:14.909
Then navel draws in, 
knees stay bent.

00:17:14.909 --> 00:17:17.309
You're just going to accentuate
the bend in the knees

00:17:17.309 --> 00:17:19.000
as the navel draws back.

00:17:19.000 --> 00:17:23.329
And you come through center,
think Cat Pose.

00:17:23.329 --> 00:17:25.559
And then over to the right.

00:17:25.559 --> 00:17:27.759
Right elbow down, 
left elbow up.

00:17:27.759 --> 00:17:31.759
Lean your head back into your
little neck cradle here that

00:17:31.759 --> 00:17:33.160
you've created
with your thumbs.

00:17:33.160 --> 00:17:35.489
Feel that stretch
in the left side waist.

00:17:35.489 --> 00:17:38.073
Dig into your left heel.

00:17:38.073 --> 00:17:40.440
And then we'll take it
all the way up through center.

00:17:40.440 --> 00:17:43.204
Now let's keep this going a slow

00:17:43.204 --> 00:17:45.710
circular motion 
with your breath.

00:17:47.391 --> 00:17:50.450
There's no right or
wrong with the breath.

00:17:50.450 --> 00:17:54.695
Just allowing it to have

00:17:54.695 --> 00:17:57.640
and try to 
maintain the spotlight.

00:17:59.185 --> 00:18:01.489
Breathing deeply.

00:18:02.894 --> 00:18:06.784
Keeping it moving 
now nice and slow,

00:18:06.784 --> 00:18:09.799
this circular motion 
with your breath.

00:18:11.290 --> 00:18:15.480
And there's no right or
wrong with the breath here.

00:18:15.480 --> 00:18:20.280
Just making sure the
breath is leading the way.

00:18:20.280 --> 00:18:23.540
Whatever that means to you.
Benji just sighed (laughs).

00:18:25.550 --> 00:18:27.970
Listening to his breath.

00:18:27.970 --> 00:18:32.103
Okay and in your own time,
so you decide when,

00:18:32.103 --> 00:18:34.310
be sure to reverse it.

00:18:35.308 --> 00:18:39.700
And try to keep the elbows
nice and wide, the knees soft.

00:18:39.700 --> 00:18:42.079
We're massaging the
internal organs here.

00:18:44.349 --> 00:18:49.006
Lengthening the side body,
the side waist, the low back.

00:18:49.006 --> 00:18:53.500
Connecting to 
the glutes, the quads.

00:18:53.500 --> 00:18:57.000
And giving the
spine lots of love.

00:18:57.000 --> 00:18:59.680
Alright, bring it back
up to your Mountain Pose.

00:18:59.680 --> 00:19:01.939
We can release the fingertips
down and now we're gonna

00:19:01.939 --> 00:19:04.900
interlace them, bind
them behind the back.

00:19:04.900 --> 00:19:06.739
Draw the knuckles down and away,

00:19:06.739 --> 00:19:09.695
open the chest, 
stand up nice and tall.

00:19:09.695 --> 00:19:10.839
Take a deep breath in.

00:19:10.839 --> 00:19:14.220
Feel that stretch 
in the pectorals

00:19:14.220 --> 00:19:17.760
and a little opening 
in your heart space.

00:19:17.760 --> 00:19:21.160
Sweet and on your exhale,
let's slowly take it forward.

00:19:21.160 --> 00:19:23.359
Diving forward
into a Forward Fold.

00:19:23.359 --> 00:19:26.180
Keeping the bind.
Bending the knees.

00:19:26.180 --> 00:19:29.649
Allowing the head, the neck,
the shoulders to relax.

00:19:29.649 --> 00:19:33.240
So if there's any gripping
there, holding any tension,

00:19:34.553 --> 00:19:36.319
try to soften it
with some gentle movement.

00:19:36.319 --> 00:19:39.309
Maybe shaking the head yes.

00:19:39.309 --> 00:19:40.970
And no.

00:19:44.379 --> 00:19:47.240
And then nice and slow,
with control, best you can,

00:19:47.240 --> 00:19:51.000
release the fingertips and with
control wiggle the fingertips

00:19:51.000 --> 00:19:54.839
as you slowly release the
arms all the way back down.

00:19:55.779 --> 00:19:57.569
Great, take a deep breath in.

00:19:57.569 --> 00:20:00.519
You're gonna slide the hands
up to the tops of the shins and

00:20:00.519 --> 00:20:03.380
just find length in the
spine as you breathe in.

00:20:03.380 --> 00:20:07.359
A little lift halfway and
then exhale, soften and fold.

00:20:07.359 --> 00:20:10.189
Let everything come back down.

00:20:10.189 --> 00:20:12.391
Standing Forward Fold.

00:20:12.391 --> 00:20:13.960
Great,
fingertips come to the mat.

00:20:13.960 --> 00:20:17.625
Step your 
left foot back, left foot.

00:20:17.625 --> 00:20:21.319
Bend the right knee and 
we're gonna, slow and steady,

00:20:21.319 --> 00:20:25.869
we're gonna roll up nice and
slow to a standing lunge.

00:20:25.869 --> 00:20:28.250
Hands come to the waist.

00:20:28.250 --> 00:20:29.340
Breathe deep here.

00:20:29.340 --> 00:20:31.910
If this is much too much for
you today, you can lower this

00:20:31.910 --> 00:20:33.990
knee down to the
ground and work here.

00:20:33.990 --> 00:20:35.600
Perfect, awesome.

00:20:35.600 --> 00:20:38.519
Pull the right hip crease back.
Draw the navel in and up.

00:20:38.519 --> 00:20:41.909
See if you can find this
lift from the pelvic floor.

00:20:41.909 --> 00:20:45.700
Good, then stay here, breathe
or fingertips can go down to

00:20:45.700 --> 00:20:50.030
come up as you inhale reaching
all the way up towards the sky.

00:20:50.030 --> 00:20:52.210
Front knee over front ankle.

00:20:52.210 --> 00:20:55.400
Pulling that right hip crease
back, hugging the low ribs in.

00:20:55.400 --> 00:20:57.764
Take a deep breath in.

00:20:57.764 --> 00:21:00.290
Relax the shoulders 
as you breathe out.

00:21:00.290 --> 00:21:04.599
On your next inhale, carve a
line with your nose to slowly

00:21:04.599 --> 00:21:06.279
look all the way up
towards your fingertips.

00:21:06.279 --> 00:21:08.770
Just check it out.
Taking stock.

00:21:08.770 --> 00:21:11.770
Good and then exhale, 
pivot on the back foot,

00:21:11.770 --> 00:21:13.363
bring your left heel 
to the ground

00:21:13.363 --> 00:21:15.160
and we're gonna 
open up Warrior II.

00:21:15.160 --> 00:21:16.720
Just checking it out today.

00:21:16.720 --> 00:21:20.180
Pull the pinkies back, 
lift up through your heart

00:21:20.180 --> 00:21:23.220
and then send your gaze 
past your right fingertips.

00:21:23.220 --> 00:21:26.319
Owning this shape,
feeling this sensation.

00:21:27.761 --> 00:21:29.230
Breathe.

00:21:32.426 --> 00:21:33.880
And then let's flip the script.

00:21:33.880 --> 00:21:35.793
You're gonna 
straighten the front leg now,

00:21:35.793 --> 00:21:38.279
send the right fingertips 
all the way up and back.

00:21:38.279 --> 00:21:40.400
A little Reverse Triangle here.

00:21:40.400 --> 00:21:43.669
Big stretch, big breath.
Inhale in.

00:21:43.669 --> 00:21:44.960
Exhale, have a little fun here.

00:21:44.960 --> 00:21:47.192
We're gonna cartwheel 
it all the way back

00:21:47.192 --> 00:21:50.200
to a nice low lunge,
fingertips on the ground.

00:21:50.200 --> 00:21:52.536
Good. In your lunge, you can

00:21:52.536 --> 00:21:54.680
keep the back knee 
lifted or lowered.

00:21:54.680 --> 00:21:56.559
As you inhale, look forward.

00:21:56.559 --> 00:21:58.790
Open up through the front body.

00:21:58.790 --> 00:22:02.079
And then exhale, plant
the palms, step the right foot

00:22:02.079 --> 00:22:03.920
back to a Plank Pose.

00:22:03.920 --> 00:22:06.240
Mhmmm, on Day 1.
We got this.

00:22:06.240 --> 00:22:08.915
Navel draws up, 
press away from your yoga mat,

00:22:08.915 --> 00:22:12.139
reach the heels back, 
crown of the head forward.

00:22:12.139 --> 00:22:15.319
Take a breath or two
here to just take stock.

00:22:15.319 --> 00:22:17.387
You got this.

00:22:17.387 --> 00:22:19.320
Breathe.

00:22:24.792 --> 00:22:28.160
And after a couple breaths,
you can lower the knees and slowly

00:22:28.160 --> 00:22:30.000
lower all the way to the belly.

00:22:30.000 --> 00:22:32.759
I wish you guys had
the view I had, have.

00:22:32.759 --> 00:22:34.249
(kisses Benji)

00:22:34.249 --> 00:22:36.519
And then dragging the
hands underneath the shoulders,

00:22:36.519 --> 00:22:39.480
we're gonna come
into three Baby Cobras.

00:22:39.480 --> 00:22:43.533
So press into your
foundation (laughs).

00:22:43.533 --> 00:22:44.691
Hi, buddy.

00:22:44.691 --> 00:22:45.990
Press into your foundation,

00:22:45.990 --> 00:22:49.179
that which is 
touching the earth.

00:22:49.179 --> 00:22:51.957
And when you're ready, 
inhale, lift up, Baby Cobra.

00:22:51.957 --> 00:22:54.240
Nice and easy. Careful not to
crunch the back of the neck.

00:22:54.240 --> 00:22:56.580
Keep the chin tucked.

00:22:56.580 --> 00:22:58.640
On an exhale, slowly lower.

00:22:58.640 --> 00:23:02.220
Forehead kisses
the earth or Benji.

00:23:02.220 --> 00:23:03.680
Inhale, rise up.

00:23:03.680 --> 00:23:06.170
Squeeze the elbows,
each time find something new.

00:23:07.110 --> 00:23:09.119
Exhale, cascade it down.

00:23:10.501 --> 00:23:12.640
And one more inhale, lift up.

00:23:14.279 --> 00:23:17.430
And exhale, soften and release.

00:23:17.430 --> 00:23:20.680
Good, curl the toes under,
lift the kneecaps, tone the quads.

00:23:20.680 --> 00:23:21.640
Inhale in.

00:23:21.640 --> 00:23:24.480
Exhale, press up, power up.

00:23:24.480 --> 00:23:27.240
Quietly whisper to yourself,
"I am strong."

00:23:27.240 --> 00:23:28.569
I am strong.

00:23:28.569 --> 00:23:32.240
Then send the hips up high
and back, Downward Facing Dog.

00:23:32.240 --> 00:23:34.599
And remember
today's affirmation "I can."

00:23:39.761 --> 00:23:42.200
Then bend the knees, 
inhale, look forward.

00:23:42.200 --> 00:23:44.490
Exhale, make your 
way to the top.

00:23:44.490 --> 00:23:45.759
Baby steps,

00:23:45.759 --> 00:23:49.821
maybe rag doll,
maybe a little hop.

00:23:49.821 --> 00:23:52.300
Then feet come together, 
really together here,

00:23:52.300 --> 00:23:54.379
Standing Forward Fold.

00:23:54.379 --> 00:23:57.650
Good, inhale, halfway lift.

00:23:57.650 --> 00:24:02.482
Exhale, slowly
bending back into the fold.

00:24:02.482 --> 00:24:04.759
Good. Bend the knees,
fingertips come to the mat.

00:24:04.759 --> 00:24:07.942
This time we step
the right foot back.

00:24:07.942 --> 00:24:10.839
Bend through the left knee.

00:24:10.839 --> 00:24:13.719
Imagine you're 
squeezing your legs in

00:24:13.719 --> 00:24:15.439
towards the midline of your mat.

00:24:15.439 --> 00:24:19.599
So there's this kind of
cinching, drawing inward

00:24:19.599 --> 00:24:21.969
energy as you slowly rise up,

00:24:21.969 --> 00:24:25.879
standing lunge, hands on hips.

00:24:25.879 --> 00:24:28.200
Front knee bent,
right heel reaching back.

00:24:28.200 --> 00:24:31.519
We can always bring that
back knee down, no problem.

00:24:34.665 --> 00:24:36.384
And breathe here.

00:24:36.384 --> 00:24:39.480
Relax the shoulders.
Find your center.

00:24:39.480 --> 00:24:41.319
So draw that navel in and up.

00:24:41.319 --> 00:24:43.680
In yoga we call
this Uddiyana Bandha

00:24:43.680 --> 00:24:47.720
but really you can also think
about engaging the muscles of

00:24:47.720 --> 00:24:51.070
your deep core, 
your lower core, your guts.

00:24:53.786 --> 00:24:57.064
And then if you like, send
the fingertips down to come up.

00:24:57.064 --> 00:24:59.720
Little expression here, 
high lunge.

00:25:02.571 --> 00:25:04.780
Breathe.

00:25:04.780 --> 00:25:08.215
And then maybe carving a line
with the nose all the way up.

00:25:08.215 --> 00:25:11.079
Taking a deep breath in
to look up towards the sky.

00:25:13.402 --> 00:25:17.090
Sweet, and then on an
exhale we open up, Warrior II.

00:25:18.488 --> 00:25:20.480
Press into the outer
edge of your back foot.

00:25:20.480 --> 00:25:25.220
Your right toes are turned 
in towards the center

00:25:25.220 --> 00:25:27.849
of your mat just a hair.

00:25:27.849 --> 00:25:29.039
Front knee's bent.

00:25:29.039 --> 00:25:30.890
Just taking stock today.

00:25:31.949 --> 00:25:33.274
I want to stack the 
head over the heart,

00:25:33.274 --> 00:25:35.505
the heart over pelvis

00:25:35.505 --> 00:25:38.039
in this Warrior posture.

00:25:38.039 --> 00:25:41.830
So just take note.

00:25:44.249 --> 00:25:45.877
Good, then straighten 
the front leg,

00:25:45.877 --> 00:25:48.319
send the left fingertips 
all the way up and back.

00:25:48.319 --> 00:25:51.329
Big breath, big stretch 
from the ball joint of your

00:25:51.329 --> 00:25:55.239
left big toe all the way
through your left fingertips.

00:25:55.239 --> 00:25:58.319
Good, then exhale, cartwheel
it all the way forward.

00:25:58.319 --> 00:26:00.199
Take up space.

00:26:00.199 --> 00:26:03.040
Slowly and with control, 
come all the way back down

00:26:03.040 --> 00:26:06.599
to your nice low runner's lunge.

00:26:06.599 --> 00:26:08.839
Good, back knee can
stay lifted or lowered.

00:26:08.839 --> 00:26:12.416
We're gonna inhale,
open the chest, look forward.

00:26:12.416 --> 00:26:14.990
Creating a whole
body experience here.

00:26:14.990 --> 00:26:17.460
Good, then exhale, 
plant the palms,

00:26:17.460 --> 00:26:19.480
step it back,
Plank Pose.

00:26:19.480 --> 00:26:20.960
Take a deep breath in here.

00:26:20.960 --> 00:26:22.149
Listen carefully.

00:26:22.149 --> 00:26:26.480
Exhale, hips up high and back,
Downward Facing Dog.

00:26:28.090 --> 00:26:29.670
You can.

00:26:29.670 --> 00:26:32.880
The hardest part is
showing up and we are here.

00:26:32.880 --> 00:26:34.959
You can and you will.

00:26:34.959 --> 00:26:36.720
Take one more deep breath in.

00:26:39.491 --> 00:26:43.839
And on your exhale, melt your
heels down towards the earth.

00:26:43.839 --> 00:26:45.670
That's okay if
they don't touch.

00:26:45.670 --> 00:26:47.871
Just the intention 
and press away

00:26:47.871 --> 00:26:50.240
from your mat with your palms.

00:26:51.731 --> 00:26:52.929
Sweet.

00:26:52.929 --> 00:26:57.599
And when you're ready, a slow
descend of the knees to kiss

00:26:57.599 --> 00:27:01.828
the earth and we'll send the
hips back to melt the heart,

00:27:01.828 --> 00:27:03.542
Child's Pose.

00:27:05.904 --> 00:27:09.819
Can keep the arms reaching
forward or if it feels good,

00:27:09.819 --> 00:27:14.279
you can slide the palms on
the mat and send the fingertips

00:27:14.279 --> 00:27:16.783
towards the back edge,
towards your feet

00:27:16.783 --> 00:27:19.359
and allow the shoulders 
to round forward.

00:27:19.359 --> 00:27:22.759
Close your eyes,
my darling friends.

00:27:22.759 --> 00:27:24.780
Make a wish.

00:27:24.780 --> 00:27:26.687
Sorry, it's too early 
in the series

00:27:26.687 --> 00:27:29.160
to start singing Boyz II Men.

00:27:29.160 --> 00:27:30.900
Is it though?

00:27:32.379 --> 00:27:35.359
Take a couple
centering breaths here.

00:27:35.359 --> 00:27:40.240
Feeling the way
your breath moves you.

00:27:42.279 --> 00:27:45.799
Feel that stretch in the skin
of the back as you breathe in.

00:27:48.329 --> 00:27:52.259
And just that
softening as you exhale.

00:27:55.265 --> 00:28:00.065
And if this shape is not so
good for you, you can come

00:28:00.065 --> 00:28:01.781
to lie on your 
back a little early

00:28:01.781 --> 00:28:03.819
or you can come 
to a comfortable seat.

00:28:03.819 --> 00:28:07.277
We're just gonna take two
more cycles of breath here.

00:28:18.624 --> 00:28:23.480
And then slowly lift
the head and the heart.

00:28:23.480 --> 00:28:28.240
We'll come to shift our weight
just to one side, any side,

00:28:28.240 --> 00:28:30.789
and then send the
legs out in front.

00:28:30.789 --> 00:28:32.480
We're gonna point the toes.

00:28:32.480 --> 00:28:36.490
Sorry buddy. (chuckles)

00:28:36.490 --> 00:28:37.949
Okay, I'll adjust for you.

00:28:37.949 --> 00:28:40.680
We're gonna point the toes,
send the fingertips forward.

00:28:40.680 --> 00:28:42.160
You can
interlace them if you like.

00:28:42.160 --> 00:28:44.300
You can do like a 
Charlie's Angel, steeple grip

00:28:44.300 --> 00:28:45.740
or you can just 
reach them forward.

00:28:45.740 --> 00:28:48.279
But we want to send intention
out through the arms 'cause

00:28:48.279 --> 00:28:50.720
it's gonna help you
as you point the toes.

00:28:50.720 --> 00:28:53.720
And today, again, 
just taking stock, my friends,

00:28:53.720 --> 00:28:56.242
so we're gonna
slowly roll it down.

00:28:56.242 --> 00:29:01.440
Working to engage the muscles
of the core and working to

00:29:01.440 --> 00:29:04.519
really see if we can
go one vertebra at a time.

00:29:04.519 --> 00:29:07.440
Now there may be a
moment where your legs fly up.

00:29:07.440 --> 00:29:09.119
Very humbling moment.

00:29:09.119 --> 00:29:10.974
That's why we're here.

00:29:10.974 --> 00:29:14.440
Humility is a big part
of this practice for me.

00:29:15.903 --> 00:29:18.640
And then eventually, you're
probably, maybe already there

00:29:18.640 --> 00:29:21.738
(chuckles), we'll
come down to the ground.

00:29:21.738 --> 00:29:24.479
And we will snuggle 
the shoulder blades

00:29:24.479 --> 00:29:26.485
underneath the heart space.

00:29:26.485 --> 00:29:27.960
Take a deep breath in.

00:29:29.841 --> 00:29:32.240
And on an exhale, we're just
gonna give ourselves a little

00:29:32.240 --> 00:29:34.279
hug here to close.

00:29:34.279 --> 00:29:36.279
So hug the
knees up to the chest.

00:29:36.279 --> 00:29:40.103
You can massage the lower back
and the sacrum here by drawing

00:29:40.103 --> 00:29:43.599
slow circles, maybe one way,
and then the other.

00:29:50.630 --> 00:29:54.135
Keep the breath 
nice and active here

00:29:54.135 --> 00:29:59.079
as we inch towards
the end of this practice.

00:29:59.079 --> 00:30:01.799
For real, that's it.
It flew by.

00:30:02.797 --> 00:30:05.920
Each day we'll be
learning new vocabulary.

00:30:10.375 --> 00:30:15.599
And showing up for an
experience that

00:30:15.599 --> 00:30:18.610
will have such 
an impact off the mat.

00:30:18.610 --> 00:30:21.480
One that we don't even know.

00:30:21.480 --> 00:30:24.720
One that we can't even see,
but we'll be able to feel.

00:30:27.493 --> 00:30:30.440
Alright. Bring the 
feet to the ground.

00:30:30.440 --> 00:30:32.019
Extend one leg.

00:30:32.019 --> 00:30:35.220
And then the other.
If there's any last little bits of

00:30:35.220 --> 00:30:40.329
movement, maybe you want to
do before we wrap this baby,

00:30:40.329 --> 00:30:44.559
please feel free to
mindfully do them now.

00:30:45.763 --> 00:30:49.591
Let's come into this shape of

00:30:49.591 --> 00:30:51.369
the Corpse Pose, a Shavasana,

00:30:51.369 --> 00:30:56.720
where we relax the full weight
of the body into the earth.

00:30:56.720 --> 00:31:01.239
So now we completely
surrender to gravity.

00:31:03.719 --> 00:31:06.359
And I would invite you
to close your eyes.

00:31:08.498 --> 00:31:12.559
And just think about this shape
every time we come to the end.

00:31:12.559 --> 00:31:15.240
This is for people who have
been practicing a long time

00:31:15.240 --> 00:31:18.080
and for a
beautiful beginner's mind.

00:31:18.080 --> 00:31:22.039
Think about this
as a layered event.

00:31:23.661 --> 00:31:26.119
First exhale, you let go once.

00:31:26.119 --> 00:31:28.429
Second exhale,

00:31:28.429 --> 00:31:32.119
you might notice that 
you're holding in an area

00:31:32.119 --> 00:31:34.629
of the body that maybe 
you weren't aware of.

00:31:37.560 --> 00:31:42.400
And then there's the energetic
offering here to really just

00:31:42.400 --> 00:31:47.900
allow your energy to soften,

00:31:47.900 --> 00:31:52.399
to recalibrate, to allow the 
nutrients of your practice,

00:31:53.287 --> 00:31:55.148
the breath work,

00:31:55.148 --> 00:31:58.200
the affirmation, the movement.

00:32:01.808 --> 00:32:04.712
Allow it to come together,

00:32:07.893 --> 00:32:10.851
so that it may serve you best.

00:32:17.475 --> 00:32:22.637
This journey is
about coming back.

00:32:22.637 --> 00:32:27.217
It's about knowing and
understanding who you are

00:32:28.223 --> 00:32:30.869
through daily practice.

00:32:30.869 --> 00:32:35.004
And I'm extremely honored

00:32:35.004 --> 00:32:38.697
to go on this journey with you.

00:32:38.697 --> 00:32:42.770
Bring the palms together,
slowly bring the thumbs up to

00:32:42.770 --> 00:32:45.089
your forehead here, 
this third eye point,

00:32:45.089 --> 00:32:46.759
you can give it a little touch.

00:32:46.759 --> 00:32:48.850
The power of touch is good.

00:32:48.850 --> 00:32:51.505
Hey-oh, Day 1.
Alright.

00:32:53.628 --> 00:32:55.300
Thank you again.

00:32:55.300 --> 00:33:00.359
Let's close with a deep
inhale in, lots of love.

00:33:03.457 --> 00:33:06.880
And one final exhale out.

00:33:07.894 --> 00:33:09.378
Lots of love.

00:33:10.811 --> 00:33:14.532
Look forward to seeing
you tomorrow for Day 2.

00:33:16.140 --> 00:33:19.979
Thank you for sharing this
centering practice with me.

00:33:19.979 --> 00:33:21.811
Take care.

00:33:23.013 --> 00:33:27.013
(light music)