WEBVTT

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what's up everyone welcome to yoga with

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Adriene today on the foundations of yoga

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we're learning standing splits

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so you've request that we start to carve

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through the advanced postures this is

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one of them but it's beginner friendly

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as well because we're going to work it

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from the ground up with lots of

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integrity and lots of love so hop on

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your mat and let's begin

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well writing my friends so to get into

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the posture day we're going to start on

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all fours moving nice and slow making

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sure that as we learn new postures and

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return to the basics that were being

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really mindful of how we get in and out

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of things so that we can make sure that

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it feels good so you might even sneak in

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a little cat-cow here why not and then

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when you're ready we'll lift the right

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foot up and come into a nice low lunge

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lifting the back leg you might keep it

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down for a breath or two while you

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stretch out your lower body connect to

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your breath and whenever you're ready

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keep that front knee stacked over the

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front ankle as we reach the fingertips

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up strong powerful pose here coming into

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a high lunge and the reason we're coming

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here is to really kind of connect to

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strength power stability in the lower

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body and keep this awareness in the

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upper body of course too so we're

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reaching up we're finding the strength

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in the lower body and I'm also pulling

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my right hip crease back making sure to

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remember foundations of high lunge here

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nice lengthening of the tailbone down

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just paying attention to the sacrum here

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inhale in here one more strong breath

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and then exhale back to your low lunge

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awesome now we're going to slowly hop

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the left toes in a couple times you have

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to do it all in one and then on a big

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big exhale so take a deep breath in on a

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big exhale we'll lift the back leg up so

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we're going to build this in fact I'd

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like to invite you to forget what you

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know about the shape of standing split

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so we know this big big thing see if you

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can just keep it nice and low have

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integrity and mindfulness as we build

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this posture so I can actually do a

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higher one but I'm going to keep it nice

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and low and I encourage you to to even

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if you think you can go higher keep a

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soft bend in your standing leg

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foundations of yoga pressing into all

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four corners of the standing foot

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fingertips on the mat long beautiful

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neck here just to start so lots of

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awareness in the shoulders we might

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begin to feel a shake

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so strengthening strengthening that

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standing leg and really kind of

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connecting to our core here and then I'm

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going to slowly press out really slow so

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bend your left knee and then slowly

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press out awareness through all four

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corners of that left foot flexing the

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left foot and spreading the left toes

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now everyone

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energetically draw your right hip and

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take maybe take your right thumb and

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energetically pull your right hip up

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here so we're kind of leveling the

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buttocks here squaring the hips and

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times we call it and I'm going to take

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one more breath here and then on an

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exhale I'm going to release back down

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also come back to all fours sit back on

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your heels and take a rest

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how's one let's try to get in the same

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side okay back to all fours find your

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breath and then we'll step the right

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foot up in your own time make your way

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up to that high lunge for one swift

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breath inhale in pull the right hip

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crease back connect to the power of the

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legs and on an exhale release then we'll

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step the left toes up and on an exhale

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press into the standing leg draw energy

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up from the arch of that right foot this

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time maybe the palms come to the mat and

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I'd like to invite you to really tone

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your left quadricep here so engage the

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left quad as you press into your left

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foot and again we go through our

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checklist spreading awareness through

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all four corners of the feet finding

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length awareness in the neck and

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shoulders this time we can allow the

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crown of the head to draw down and we

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pull the right hip crease back hug the

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outer ribs in so nice awareness here in

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the torso and we breathe tuck the chin

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into the chest if you can or keep your

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gaze down nice and strong great so we're

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leveling the hips here and we're

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focusing on sensation rather than shape

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so we kind of blast through then we

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never really get to a nice beautiful

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standing split or at least we can't

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evolve it kind of

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stays that way so forget what you see in

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the magazines and just focus on the

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sensation here nice strong pulls one

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more breath and then we use an exhale to

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release awesome coming back through the

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lung and then all fours feel free to sit

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on the heels here or maybe this time you

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rest in a Child's Pose

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feel free to wiggle out the fingertips

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rotate the wrists anything and

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everything that feels good here lead and

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I'll go hahaha

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then we'll slowly come back up and we'll

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try the same thing on the other side so

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from all fours we step the left foot up

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into our lunge curl the right toes under

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come through that low lunge stretch it

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out here for a couple breaths and then

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when you are ready we'll inhale sweep

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the fingertips up and overhead and just

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connect to the power of the legs here so

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I like to bend my right knee lengthen

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the tailbone down pull the left hip

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crease back so I'm really coming into

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the power of the legs and already paying

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attention to my sacrum here so that when

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I come into the posture I can work to

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keep that nice and flat nice and stable

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inhale in wherever you are and use your

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exhale to return back down and then

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we'll step the right toes in once twice

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three times the standing split just

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kidding

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inhale in exhale lift the right leg up

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high so a couple of things I'll show you

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on this side if you're watching or if

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you can just listen to my voice here the

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right hip wants to stack over the left

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and so I'm going to draw my right toes

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down towards the yoga mat and level out

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the buttocks level out the hips pull the

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left hip crease back and again we can

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tone that right quad stay long in the

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neck draw energy up from your standing

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leg careful not to lock that standing

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knee deep breath in here everybody and

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then exhale back to your low lunge we're

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just going to take our break here in the

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lunge this time so one

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breath in and a long breath out and then

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we'll return to the high lunge so here

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we go on a swift breath in common to

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your power high lunge exhale straight to

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standing split maybe you do it in one

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step this time and maybe that's just

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some where we head later other options

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to head for are wrapping the arms around

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the calf here maybe it's just one arm to

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start maybe eventually we get both so

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really working from the ground up though

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adding things on with time and with

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breath wherever you are take one more

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breath in radiates energy throughout the

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entire body make sure you're not

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clenching in the neck and shoulders and

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then we'll slowly release back to the

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low lunge and we'll plant the palms and

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step the left toes back to a downward

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dog pedal it out walk the feet to the

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center of the mat and then we'll slowly

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roll it up nice work everyone deep

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breath in as you rise up into Mountain

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Pose and exhale shake it off alright my

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friends awesome works that was the

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basics of standing splits this is a

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wonderful posture to return to you know

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once a week or when you're doing your

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home practice play time to see how

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evolves and grows be patient be kind

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really work on you know building these

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poses from the ground up so you can have

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a strong foundation to fly free I'll see

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you next time free yoga videos every

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Wednesday questions comments down below

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I love

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guys take good care