WEBVTT

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- What's up everyone?
Welcome to Yoga With Adriene.

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I'm Adriene and today we have 
an awesome feel good flow.

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This one is about
you getting connected

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and really embodying
strength in your core muscles.

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Hop into something comfy,
and let's get started.

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(upbeat music)

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Alright, let's
begin standing today

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at the top edge of your mat.

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Take a look down at
your feet, lift your toes,

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and then place
them back on the ground

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just with some
awareness and care.

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Take a second to
ground through the feet,

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and then slowly we'll
begin to stand up tall.

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Mountain Pose, 
draw the hands to the heart.

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Thank you so much for
selecting this practice.

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Find what feels
good for you today.

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Here we go. 
We're gonna inhale.

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Drop the fingertips 
down to come up.

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Take a deep breath in as
you reach for the sky here.

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As you exhale, keep the 
fingertips reaching up

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as you just allow
the shoulders to relax.

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We'll take another
deep breath in here.

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Nice wide breath.

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So really feel all four
sides of the torso expand

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as you breathe in.

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And the shoulders soften and
relax again as you breathe out.

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Good, this time, inhale,

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carve a line with
your nose to look up.

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Careful not to crunch 
the back of the head

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or the back of the neck here.

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And as you exhale,
wiggle your fingertips,

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so active wiggle in the fingers

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as you slowly float
it all all the way down

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to a Forward Fold.

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Bend your knees here.

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Widen your stance a
little bit wider than your hips.

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You have a nice, wide base.

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And we're just gonna sway
a little from left to right.

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Relax your jaw.

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You can grab your elbows here,
if that feels good.

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And again, keep a nice
generous bend in your knees.

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Gently deepen your breath here.

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Feeling that great
stretch in the low back.

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Grounding through your feet.

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Then release the arms,

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inch the feet back
underneath the hips,

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or flush together, your choice.

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Toes pointing forward.

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And we're gonna bend the knees,
send the fingertips forward.

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Reach the fingertips all
the way up towards the sky

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as you breathe in.

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Big breath, big stretch.

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And exhale, hands
come back to the heart.

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Good. Inhale in.

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And exhale out.

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Inhale to reach for
the sky once again.

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Exhale, wiggle the fingertips,

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bend your knees, Forward Fold.

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This time inhale, slide the 
hands up to the shins

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for a nice flat back position.

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So you're gonna reach the
crown forward, tail back.

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Good, then relax
everything and let it go,

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Forward Fold.

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From here,
fingertips come to the mat.

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We step just the
right toes back.

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Pivot on the back foot.

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And inhale, reach the
fingertips forward, up and back

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for Warrior I.

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Plant the back edge of the foot.

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So really root it 
into the ground.

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Really bend that front knee.

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Inhale in here.

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Exhale to bring it all
the way back down to the mat.

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Good, pivot on the back foot.

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And then we'll
step the left foot

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back to meet the
right for Plank Pose.

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Crown of the
head reaches forward,

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heels actively reach back.

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We puff up through
the upper back body.

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So you're really
lifting your heart space

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between your shoulder blades,
creating a doming effect there.

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Turn on your core.

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We'll bring the right knee
to hug in towards the chest.

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And then right toes go back,

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left knee hugs in
towards the chest.

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And then left knees go back,

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or left knee
goes back, excuse me.

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Lower to the belly here.

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Inhale, we rise up Cobra,
nice and easy.

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And exhale to release.

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Curl the toes under, inhale in.

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Exhale, rocket ship all 
the way up to Plank.

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Quietly whisper to yourself,
"I am strong."

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Good, then send the
hips up high and back.

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Downward Facing Dog.

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Inhale, lift the right leg high.

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Exhale, shift it forward.

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Squeeze the knee
up into the chest.

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Good, inhale, lift it high.

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Three-Legged Dog.

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Exhale, shift it forward.

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Squeeze and lift your right
heel up towards your glute.

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One more time inhale,
lift it up high.

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Exhale, shift it forward,
squeeze and lift.

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Good, this time,
step it all the up.

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Left hand stays down and inhale,
reach the right fingertips

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all the way up towards 
the sky for a twist.

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Take a second here.

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Feel that nice wide breath.

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Good, then slowly release
the right fingertips down.

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You're just gonna step the
back foot up to meet the front.

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Forward Fold.

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Again, inhale, slide the 
hands to the shins.

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Find that halfway lift position.

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Nice long, beautiful neck.

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And exhale to let it go.

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Fingertips come to the mat.

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We're gonna step the
left toes back this time.

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Pivot on the left foot.

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Inhale, strong legs here.

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As we rise up, Warrior I.

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Deep breath here.

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Pressing into the outer
edge of that back foot.

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Front knee, strong bend.

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Good, inhale, 
carve a line with the nose.

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Look up.

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Exhale, slowly rain it down.

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Plant the palms,
pivot on the back foot.

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And step your right toes back.

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Plank Pose.

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Alright, squeeze the
left knee up into the chest.

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And send it back.

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Squeeze the right
knee up into the chest.

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And send it back.

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Left and right.

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Left And right.

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Okay, we're building on.

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Send the heels back.

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Shift it forward.

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Belly to Cobra or this time
Chaturanga to Upward Facing Dog.

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Your choice.

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Inhale. Lift it up.

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Exhale to soften
all the way back down.

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Curl the toes under, inhale in.

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Exhale, rocket ship, navel draws
all the way up towards the sky.

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So the core is
strong here in this Plank.

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Inhale in deeply here.

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Exhale, Downward Facing Dog.

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On your next breath in,

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lift the left leg up high,
Three-Legged Dog.

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And exhale, shift it forward.

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Squeeze the knee
up towards the heart.

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Inhale, lift it up.

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And exhale, shift it forward.

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Claw through the fingertips.
Inhale, lift it up.

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Exhale, shift it forward.

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This time, we'll step the
left foot all the way up.

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Alright, plant the 
right hand down.

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Pull the left hip crease back.

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Big twist here, big breath

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as you send your left
your tips up towards the sky.

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Squeeze that left
knee in just a bit here.

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Breathe into your belly.

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And then slowly release.

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We're gonna rock the back
foot up to meet the front here.

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Feet come together,
really together.

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Bend the knees generously.

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Hip creases, go back.

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Bum drops. Here we go.

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Hips drop, we send
the fingertips forward.

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Coming into Utkatasana.

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Nice low Chair here.

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So sink down nice and low.

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Lift your toes again,

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ground through all
four corners of the feet,

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then place the toes back down.

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Good. Inhale in here.

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Exhale. Continue the
journey all the way up.

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Stand, big breath,
big stretch here.

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And exhale hands to heart.

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Beautiful.

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Inhale, reach the fingertips up.

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We're gonna grab the right
wrist with the left hand here.

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Think up and over.

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Send your right toes
behind you for a little curtsy.

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Here we're gonna
stretch the right side body.

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You can drop
your right heel down.

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Big stretch to the left.

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And then take it
back up through center,

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and same thing
on the other side.

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Grab the left wrist, 
and send the left toes behind.

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And big stretch here.

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Left side body.

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And then slowly back to center.

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Inhale, reach the fingertips up.

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Exhale, rain it down.

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Inhale, halfway lift, long neck.

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Exhale, soften and fold.

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This time step or
hop it back to Plank.

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And we're gonna do our
mindful Mountain Climbers here

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but with a little more speed.

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So find a tempo that
works for you today.

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If you wanna add a
little run in here,

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we're gonna be for ten, nine.

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You got this, eight,

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seven, six, five.

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You got it.

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Four, three, two, and one,
lower all the way to the belly.

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Inhale, rise up Cobra.

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And exhale to
soften and release.

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Inhale in here.

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Exhale, press up to Plank.

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Inhale in again,

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and then send the hips up high
and back as you breathe out.

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Downward Dog.

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Take a moment here.

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Claw through the fingertips.

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And know that next
we'll be moving to the floor

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for some floor work.

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So just control your breaths.

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Try to stay present.

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Welcome that heat.

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When you're ready,
slow descend of the knees

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down to the earth.

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Come to all fours.

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Alright, inhale in here.

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With the toes curled under,
exhale, lift the knees.

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Let them hover.

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We're gonna get off the
arms here in just a moment.

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But you're here for ten.

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Draw the navel up and in.

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Nine, eight, seven,

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six, five.

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Breathe deep, four.

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You got this, three, two, one.

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Lower the knees.

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Bring the toes together.

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Widen the knees as
wide as your yoga mat

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and then send the hips back.

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Melt the heart down.

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Child's Pose.
Close your eyes here.

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Just take a rest.

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Breathe in.

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Breathe out.

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Inhale lots of love in.

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And exhale lots of love out.

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Beautiful.

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Carve a line with the nose.

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Look forward, walk the
knees together, really together.

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Come to lie on your belly.

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You're gonna
interlace the fingertips.

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Bring the elbows
underneath the shoulders.

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Curl the toes under,
lift the hips up.

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Breathing here
for forearm Plank.

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This is, for real, the
last thing on your arms

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so you got this for ten,

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nine, eight, seven.

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Dip the right hip down.

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Five, left hip, four,
right hip, three.

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Left hip, two,
and right hip, one.

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Left hip to even it out.

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Beautiful. You did it.

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Release the bind.

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Hands come
underneath the shoulders.

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And you're just gonna
come back through all fours,

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cross one ankle over the other,

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and come through to lie down.

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Center yourself on the yoga mat.

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Take a big full
body stretch here.

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Reach the fingertips
all the way up and back.

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Alright, let's do a nice,
slow roll up here.

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So you're gonna inhale,
navel draws towards the spine.

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You're gonna slowly
lift the fingertips forward.

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Reaching towards the toes.
They don't have to touch.

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And melting the head forward,

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notice my knees
are bent generously.

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You can bend yours too.

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Paschimottanasana,
seated Forward Fold.

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And then nice and
slow as you roll back

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one vertebra at a time.

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You can point the
toes to assist you here.

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Nice and slow.

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Head lands, take a breath.

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Exhale, lift again
all the way forward.

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Forward Fold.

00:12:10.160 --> 00:12:12.480
And then slowly releasing,

00:12:12.480 --> 00:12:14.817
as slow as you can go,

00:12:14.817 --> 00:12:16.303
all the way back down.

00:12:17.220 --> 00:12:21.373
Twice more inhale in.
Exhale to lift up.

00:12:22.420 --> 00:12:23.860
Forward Fold.

00:12:23.860 --> 00:12:25.929
Find a little flow here.

00:12:28.780 --> 00:12:31.117
And then one more
time on your own.

00:12:39.350 --> 00:12:41.923
Beautiful. Next time 
the head is down,

00:12:41.923 --> 00:12:43.230
we're gonna bend the knees.

00:12:43.230 --> 00:12:45.950
Bring the feet to the yoga mat.

00:12:45.950 --> 00:12:48.790
Interlace the fingertips,
bring them behind the head.

00:12:48.790 --> 00:12:50.631
Elbows nice and wide.

00:12:52.540 --> 00:12:56.180
And we're gonna lift the
shins parallel to the sky,

00:12:56.180 --> 00:12:58.340
knees over the hips.

00:12:58.340 --> 00:13:00.450
But if your low back is
kind of coming up here,

00:13:00.450 --> 00:13:01.690
you might hug your knees in

00:13:01.690 --> 00:13:03.660
just a little further 
towards the chest,

00:13:03.660 --> 00:13:04.820
protecting the lower back

00:13:04.820 --> 00:13:07.800
so you can engage the
muscles of your core

00:13:07.800 --> 00:13:09.600
safely in a supportive manner.

00:13:09.600 --> 00:13:10.670
Here we go.

00:13:10.670 --> 00:13:14.633
We're gonna dip the right
toes down first, then the left.

00:13:15.790 --> 00:13:18.680
And alternating right 
and then the left.

00:13:18.680 --> 00:13:21.680
Stay here or lift
the head, the chest.

00:13:21.680 --> 00:13:23.680
The elbows stay nice
and wide as you continue.

00:13:23.680 --> 00:13:26.950
Right, left. Breathe.

00:13:26.950 --> 00:13:29.601
Nice and easy, keep the 
skin in the face soft.

00:13:30.460 --> 00:13:33.920
Building those
transverse abdominis muscles.

00:13:33.920 --> 00:13:36.203
So hug the those
low ribs, knit them in.

00:13:37.590 --> 00:13:41.910
Feel that connection in
the abdominal wall here.

00:13:41.910 --> 00:13:44.616
Should be no pain or
strain in the low back.

00:13:46.040 --> 00:13:48.070
Alright, even it out.

00:13:48.070 --> 00:13:51.130
Now we're gonna send the
right leg out long as we twist.

00:13:51.130 --> 00:13:52.590
Try to think about reaching

00:13:52.590 --> 00:13:54.610
your right armpit chest
towards your left knee.

00:13:54.610 --> 00:13:56.250
So really lift your chest.

00:13:56.250 --> 00:13:58.220
Good, slowly
come back to center,

00:13:58.220 --> 00:13:59.743
then take it to the other side.

00:14:00.950 --> 00:14:03.000
Good. Now we're gonna 
take out the middle beat,

00:14:03.000 --> 00:14:06.930
and we're just gonna go
back and forth, back and forth.

00:14:06.930 --> 00:14:08.147
Breathe.

00:14:11.454 --> 00:14:13.892
We're knitting
those low ribs down.

00:14:16.810 --> 00:14:19.895
You're here for five, four,

00:14:21.040 --> 00:14:25.960
three, two, and on
the one, slowly release.

00:14:25.960 --> 00:14:28.310
Bring the the feet as
wide as the yoga mat.

00:14:28.310 --> 00:14:31.070
Bring the knees to
fold together gently.

00:14:31.070 --> 00:14:32.410
And just take your
hands to your belly.

00:14:32.410 --> 00:14:35.483
Close your eyes, big breath in.

00:14:36.370 --> 00:14:40.583
And exhale, take a break.

00:14:46.740 --> 00:14:49.310
Beautiful, hands come 
to the yoga mat.

00:14:49.310 --> 00:14:51.710
We're gonna walk
the feet together,

00:14:51.710 --> 00:14:55.130
and then send your
feet up towards the sky.

00:14:55.130 --> 00:14:57.723
If the legs straighten, great,
if not, great.

00:14:59.270 --> 00:15:00.460
And nice and easy,

00:15:00.460 --> 00:15:03.650
we're just gonna do with
pointed toes just small circles.

00:15:03.650 --> 00:15:07.630
And as you do these kind of
golf ball size circles to start,

00:15:07.630 --> 00:15:10.680
just notice what
muscles are turning on,

00:15:10.680 --> 00:15:12.032
engaging the low belly,

00:15:12.032 --> 00:15:14.709
keeping those 
front ribs knitted.

00:15:16.590 --> 00:15:18.790
You can use your
hands on the earth

00:15:18.790 --> 00:15:20.550
or maybe even bring
the hands to the belly

00:15:20.550 --> 00:15:23.001
to kind of feel
those muscles turn on.

00:15:24.100 --> 00:15:28.050
And then we're gonna slowly
begin to draw bigger circles,

00:15:28.050 --> 00:15:29.750
kind of coming into a straddle.

00:15:29.750 --> 00:15:32.830
So depending on
how you feel here,

00:15:32.830 --> 00:15:36.063
you might go really wide,
challenging your core.

00:15:37.480 --> 00:15:39.900
Or you might
keep it pretty small.

00:15:39.900 --> 00:15:42.330
Knees and ankles over the hips.

00:15:42.330 --> 00:15:45.272
The wider you go, 
the more challenging it will be.

00:15:51.430 --> 00:15:52.816
Keep breathing.

00:15:54.860 --> 00:15:56.280
And then we're
gonna reverse the circle.

00:15:56.280 --> 00:15:58.370
So just go in the
opposite direction

00:15:59.910 --> 00:16:03.883
Nice and slow, feeling

00:16:04.723 --> 00:16:09.644
those muscles engage mindfully.

00:16:16.130 --> 00:16:18.590
Great, then we're
gonna zip the legs up tight.

00:16:18.590 --> 00:16:21.610
You're gonna bring the
toes to dip down together.

00:16:21.610 --> 00:16:23.340
And then lift them up.

00:16:23.340 --> 00:16:26.573
Dip down together, touch,
and lift them up.

00:16:27.940 --> 00:16:29.950
Touch and lift them up.

00:16:29.950 --> 00:16:31.120
Knit the low ribs down.

00:16:31.120 --> 00:16:32.920
Touch and lift them up.

00:16:32.920 --> 00:16:35.640
One more, touch
and lift them up.

00:16:35.640 --> 00:16:37.430
Beautiful, hug the
knee into the chest.

00:16:37.430 --> 00:16:39.310
Rock a little side to side.

00:16:39.310 --> 00:16:40.763
Inhale in deeply.

00:16:41.850 --> 00:16:44.299
And exhale completely.

00:16:54.190 --> 00:16:55.023
Great.

00:16:55.023 --> 00:16:56.810
Rock up to a nice seat here.

00:16:56.810 --> 00:17:00.093
You can take a couple rocks
if it feels good in the spine.

00:17:01.330 --> 00:17:04.440
Then we're gonna lift the shins,
send the toes out.

00:17:04.440 --> 00:17:06.410
We're gonna find a
little Boat Pose here.

00:17:06.410 --> 00:17:07.560
You can challenge yourself

00:17:07.560 --> 00:17:10.510
by doing a low Boat Pose 
or nice and high.

00:17:10.510 --> 00:17:11.870
So your version.

00:17:11.870 --> 00:17:13.260
Knees can be bent here.

00:17:13.260 --> 00:17:16.240
You can even use your arms
underneath the thighs here

00:17:16.240 --> 00:17:18.380
as you're building
strength for this posture.

00:17:18.380 --> 00:17:20.570
We're here for five,
breathe deep.

00:17:20.570 --> 00:17:22.549
Four, static hold,

00:17:22.549 --> 00:17:25.350
three, two, one.

00:17:25.350 --> 00:17:27.500
Release everything down.

00:17:27.500 --> 00:17:29.760
Reach the fingertips 
up and overhead.

00:17:29.760 --> 00:17:32.513
Full body stretch again,
inhale in deeply.

00:17:33.500 --> 00:17:35.220
Mm, smell your armpit.

00:17:35.220 --> 00:17:38.873
And exhale, let it go.

00:17:39.870 --> 00:17:42.960
Beautiful, knees
come up one last time.

00:17:42.960 --> 00:17:46.610
But this time it's to cross
the right ankle over the left.

00:17:46.610 --> 00:17:50.610
Thread the needle here,
opening up the hip.

00:17:50.610 --> 00:17:52.970
Massaging the low
back with a little rock

00:17:52.970 --> 00:17:54.623
gently side to side.

00:18:01.490 --> 00:18:03.220
And then cross the right foot.

00:18:03.220 --> 00:18:05.880
Just continue that journey

00:18:05.880 --> 00:18:08.650
of crossing the
right leg over the left,

00:18:08.650 --> 00:18:10.890
maybe bumping the hips to
the right side of your mat,

00:18:10.890 --> 00:18:13.350
and then allowing
the weight of your legs

00:18:13.350 --> 00:18:15.620
to spill to the
left edge of your mat.

00:18:15.620 --> 00:18:17.440
Turn onto your right ear.

00:18:17.440 --> 00:18:21.130
Maybe open the arms
out into a Texas T,

00:18:21.130 --> 00:18:24.393
or bending at the elbow
for cactus arms and breathe.

00:18:32.077 --> 00:18:35.820
And then unravel, come
back to center, nice and easy.

00:18:35.820 --> 00:18:38.860
Take a deep breath in and
we'll take it to the other side.

00:18:38.860 --> 00:18:40.880
Just crossing the left ankle

00:18:40.880 --> 00:18:42.480
over the top of the right thigh,

00:18:42.480 --> 00:18:44.944
finding soft,
easy movement here.

00:18:53.640 --> 00:18:55.310
And then releasing
the right foot down,

00:18:55.310 --> 00:18:57.370
crossing the left
leg over the right.

00:18:57.370 --> 00:18:59.800
Bump the hips to the left.

00:18:59.800 --> 00:19:01.240
Allow the weight of your legs

00:19:01.240 --> 00:19:04.400
to draw down to the
right side of your mat.

00:19:04.400 --> 00:19:06.430
And we keep the
left shoulder down here

00:19:06.430 --> 00:19:08.427
as we maybe turn
onto the left here

00:19:08.427 --> 00:19:12.963
and breathe for a
moment or two in the twist.

00:19:20.851 --> 00:19:24.900
And then slowly unravel,
make your way back.

00:19:24.900 --> 00:19:26.220
Knees up, feet down.

00:19:26.220 --> 00:19:29.180
Last thing here, Bridge Pose.

00:19:29.180 --> 00:19:31.440
So we're gonna inhale,
peel the tailbone up.

00:19:31.440 --> 00:19:32.880
Toes pointing forward.

00:19:32.880 --> 00:19:35.453
Lift the hip points
high up towards the sky.

00:19:37.390 --> 00:19:40.590
Snuggle the shoulder blades
underneath your heart space.

00:19:40.590 --> 00:19:43.620
Palms can stay
down on the mat here.

00:19:43.620 --> 00:19:46.850
Shins forward, 
lift your chest to your chin.

00:19:46.850 --> 00:19:49.230
Chin to the sky,
breathe into your belly.

00:19:49.230 --> 00:19:51.703
Feel that stretch on the inhale.

00:19:52.834 --> 00:19:54.918
And the softening as you exhale.

00:19:57.050 --> 00:19:59.432
And then slowly release it down.

00:20:00.640 --> 00:20:03.150
Good, you can tick-tock 
the knees to one side

00:20:03.150 --> 00:20:04.430
and then the other.

00:20:04.430 --> 00:20:06.873
Eventually extending 
the legs out long.

00:20:08.550 --> 00:20:10.760
Close your eyes.
Take a deep breath in.

00:20:10.760 --> 00:20:14.083
As you exhale,
let everything go.

00:20:17.430 --> 00:20:20.393
Taking a moment to
pause and surrender.

00:20:29.730 --> 00:20:34.103
Taking a moment to just
thank yourself for showing up.

00:20:40.300 --> 00:20:42.080
That's the most beautiful part.

00:20:42.080 --> 00:20:44.900
No matter what happened,
you did it.

00:20:44.900 --> 00:20:48.610
You showed up, and
I love you for that.

00:20:48.610 --> 00:20:50.350
Bring the palms together.

00:20:50.350 --> 00:20:52.048
Thumbs up to the third eye.

00:20:53.590 --> 00:20:56.250
We'll close with a
final breath here together.

00:20:56.250 --> 00:21:00.323
So I invite you to inhale 
one last time with me.

00:21:03.139 --> 00:21:04.876
And exhale.

00:21:07.460 --> 00:21:10.119
Nice work, my friends.
Take good care.

00:21:10.119 --> 00:21:11.559
Namaste.

00:21:13.092 --> 00:21:17.385
(upbeat music)