WEBVTT

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- Hey everyone, welcome
to Yoga with Adriene.

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I'm Adriene, 
and you requested it,

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a little rainy day yoga for ya.

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So whether it's 
sunny or rainy outside,

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if you're just looking
for some cozy, comfy,

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feel good yoga, this is
the practice for you.

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So, hop into something 
extra comfy today,

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and let's get started.

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(upbeat music)

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Alright, so we're going to begin

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in a nice, comfortable seat.

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Go ahead and lift the 
hips up on a blanket

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or a block, or a couple
of towels if you need to,

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and a great way to gauge
that is if you feel like

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you are not able to lift
your chest or garner

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any length in the spine, 
if you feel like you're here,

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it might be a good 
idea to lift the hips

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so that you can find
a lift and a grounding

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in the lower body.

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So we'll come into a
nice, comfortable seat,

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and we're actually gonna
start with a big hug,

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which sounds kinda cheesy, 


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but it's perfect 
for a rainy day,

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whether it's rainy on the
inside or rainy on the outside.

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Just take a second to wrap
the arms around your bod

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and take a deep breath in.

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And relax the shoulders
as you breathe out.

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Maybe close your eyes
for this next breath,

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taking a big inhale in 
through the nose.

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And out through the 
nose or the mouth.

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Just giving yourself 
a nice, big hug.

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And then release.

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Put the opposite arm on
top and same thing, inhale,

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lifting up through the 
chest and exhaling,

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grounding through the shoulders.

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And inhale, lots of love
in as you give yourself

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a big ole bear hug.

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And exhale, release.

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Awesome, so now we're
gonna take the left heel in

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and the right leg out long.

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Again, it's nice to 
sit up tall here,

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so if you need to lift
the hips on something,

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take a moment to pause
the video and get comfy.

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So we have the 
right leg out long,

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the left heel drawing 
into the center.

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Take the fingertips, 
bring them to your temples.

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You're just gonna give
yourself a little bit

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of a temple massage.

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And as you do this,
you can close your eyes

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or soften your gaze,
and just start to notice

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what's going on 
in the lower body.

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Grounding down through
the tops of the thighs

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as you, got so 
relaxed there, already,

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as you lengthen up 
through the crown,

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lift up through that 
center plumb line.

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Sweet, now drop 
your fingers to your jaw

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and begin to activate
through your right toes

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if you haven't already.

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And as you give yourself a
nice jaw massage here, enjoy,

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and also, pay attention 
to the lower body.

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So, can you ground down 
to sit up a little bit taller?

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Cool, take a deep breath in.

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Relax through the jaw 
as you breathe out.

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Sweet, and then we'll 
release the hands.

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Left hand or left fingertips
are gonna come to the earth

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and we're gonna 
reach the right hand,

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right fingertips all 
the way up and over.

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Inhale, side body stretch here.

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Keep it nice and 
soft and easy today.

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And exhale through center.

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Inhale, other side, 
stretch, breathe.

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Exhale through center.

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Inhale, soft and sweet.

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Exhale brings you through,
and inhale, reach.

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Exhale brings you through.

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This time, inhale reach,
turn the right toes in

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and we're gonna press 
into that outer edge

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of the right foot as you
lift the hips up, big stretch

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to lift, and then exhale
to release, awesome.

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Turning towards 
the right toes now.

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Take your time.

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We pull back through 
the right hip crease.

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Prepare for head to knee pose,

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so you're gonna just
kind of bring your hips

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to look past your right toes.

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Then inhale, reach up.

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Ground down through
the tops of the thighs,

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and exhale, 
slowly coming forward,

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keeping the chest as 
open as you can,

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bending that knee 
as much as you need to.

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Find what feels good here.

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Nice, long deep breath,

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stretching through 
the back body.

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Maybe in time we get a little
bit closer, head to knee,

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but you can just 
be right here, breathin',

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maybe finding a gentle sway.

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Wherever you're at, close
your eyes or soften your gaze

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for one more breath cycle.

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In, and out.

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And we'll ground 
down through the body,

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down to the earth, and 
slowly rise up, nice and slow.

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Pause, inhale in.

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And exhale, release.

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Beautiful.

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Right heel is gonna come in.

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Left leg's gonna go out.

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Take your time.

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I really invite you to just
enjoy, relish in this floor

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time, just remember 
when you were a kid

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and you used to just roll
around on a rainy day

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and just kind of go
with the flow, and play,

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use your imagination.

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Use this time for that.

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Take this time for you.

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So right heel comes in
and left heel goes out.

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And we get centered 
back on our mat,

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head over heart, 
heart over pelvis.

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So we're not quite facing
those left toes yet,

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facing the center, 
and just sit up nice and tall

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and notice how 
this side's different.

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And then take the fingertips
to the temples once again,

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and start to breathe and relax.

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So finding that 
active lower body,

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but in a nice and 
fun, lovely way,

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so you don't have 
to force or ground.

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And then drop the 
fingertips to the jaw.

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Soften through your jaw.

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If you're not givin'
yourself a jaw massage

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on the regular (laughs),

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you're missin' out.

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Deep breath in.

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Long breath out.

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Cool, and release.

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Right hand or right
fingertips to the earth,

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and left fingertips 
reach up and over.

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Side body stretch.

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Again, no need to 
be rigid or force it,

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just soft and easy today.

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Inhale, exhale through center.

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Inhale, side body 
stretch to the left.

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Exhale through center.

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Inhale to the right.

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Exhale through center.

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And inhale to the left.

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Exhale through center, 
awesome, yummy.

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Inhale to the right, this
time turn the left toes in,

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anchor through the outer edge.

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It's like a Warrior Two 
back foot here.

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As we inhale, open up.

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Lift the hips, 
stretch, and exhale,

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drawing the navel in to release.

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(exhaling breath)

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Great, turning towards 
the left toes.

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So the more you repeat
that little sequence,

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the more fun it becomes,
kind of smoothing it out.

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We pull the 
left hip crease back,

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active through the toes here.

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Inhale, reach for the sky.

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And exhale, forward fold.

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So take your time here.

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Maybe a little massage.

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Maybe you smell your armpits.

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Maybe you close your eyes.

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And give the 
thinking mind a break.

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(breathing)

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Wherever you are, 
take a deep breath in.

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Long breath out.

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And then nice and slow, 
rooting down through the

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sitting bones, through the
buttocks, to roll up.

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And take a second here 
to inhale, fill up with air.

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And then exhale, let it all go.

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Beautiful, we're gonna 
come to all fours.

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Take your time, imagine
you're moving through jello

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or through water, soft and easy.

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Come to a tabletop position,
spread the palms super wide,

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and then when you're ready,
inhale, drop the belly.

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Open the chest.

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Maybe looking up 
or closing the eyes,

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sending awareness through
that third eye point.

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On an exhale, rounding through.

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Navel draws down, chin to chest,

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nice and slow today.

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And inhale, drop the
belly, open the heart.

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Exhale, rounding through.

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Let's do one more, 
inhale, open the chest,

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stretching through the belly.

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And exhale, rounding through.

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Fabulous, 
walk the knees together.

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Keep the toes pointed,
so the tops of the feet

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press into the earth, 
and nice and slow,

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we'll send the hips back, 
but really reach

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the fingertips forward.

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Reach, reach, 
reach, reach, reach.

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Claw the fingertips 
into the ground.

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Then tops of the
shoulders are gonna rotate

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away from the ears, 
so the elbow creases

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are shining up towards the sky.

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Take a deep breath in.

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And then exhale, 
chin to chest, Child's Pose.

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Close your eyes here.

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You might gently rock the
forehead a little side to side.

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I invite you to deepen 
your breath here.

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Again, give your 
thinking mind permission

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to just soften and let go for
the next few more minutes.

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(sighing breath)

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Awesome, then pressing
into the fingerprints,

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we'll come back up to all fours.

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We're gonna lift the right
toes up towards the sky.

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Inhale, open the chest,
smile, and draw the shoulders

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away from the ears.

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And then exhale, 
stepping it all the way up

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into a nice, low lunge.

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Walk that left knee
back if it feels good.

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Come on to the fingertips.

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Open up through the chest.

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Soft in the neck.

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Soft in the jaw.

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Inhale in.

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Exhale, slowly walking 
the right foot

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over towards the left
side, One-legged Pigeon,

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nice and slow.

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We get settled in here.

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Gonna be here 
for a couple breaths.

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Press into the top 
of that back foot.

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Inhale, open the chest.

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Lift your heart, 
long puppy belly here.

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And then exhale, bowing forward.

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Can take any 
variation you like here,

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you can even go 
for the quad stretch

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by bending your knee.

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Wherever you are, invite
nice, long, loving breaths

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in and out through the nose.

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Maybe closing the eyes
once you feel comfortable.

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Keeping an awareness in the
shoulders here big time.

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And then maybe you find
soft, gentle swaying motion

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in the hips or maybe even
come up onto the fingertips

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to find that in the 
head and the neck.

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If you're in another variation,

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go ahead and come 
back to center now,

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and then we'll 
press into the palms.

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Alright, let's take one
big cleansing breath here.

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As you press into your
feet, lift your heart,

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inhale in deeply.

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And with your exhale, release.

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Wash all your cares away.

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Forget your troubles.

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Press into the palms
slowly as if you're moving

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through water here guys, 
nice and slow.

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Bring the knees back together.

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And have a little fun
wagging the tail one way

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and then the other.

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(laughing)

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Just waggin' your tail.

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And then putting it on YouTube.

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Okay, here we go.

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Second side, press into
the top of the right foot.

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Lift the left toes 
all the way up.

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Tops of the shoulders
draw away from the ears

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as you find length 
through the front body.

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Inhale, and then exhale,
drawing that left knee

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all the way up into 
your nice low lunge.

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Gently walk the right knee
back if it feels good.

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Front knee over front ankle.

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And you find a little lift.

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Breathing.

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Let go of any tension
in the face, in the jaw.

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And then slowly walking
the left foot over.

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Take your time here
coming into your Pigeon,

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noticing the 
sensations on this side.

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Taking a moment to really
root through that back foot.

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And again, yogi's choice
here, any variation,

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just you gotta bring the nice,
loving, cleansing breaths.

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Trust yourself.

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Go the distance.

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And then we find a place
where you can really dwell

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for a couple breaths.

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(breathing)

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And then if you're 
in the quad stretch,

00:14:08.715 --> 00:14:10.383
slowly come back to center.

00:14:10.383 --> 00:14:13.119
If you're in a sleeping,
One-legged Pigeon,

00:14:13.119 --> 00:14:14.554
slowly rise up.

00:14:14.554 --> 00:14:15.788
Take your time.

00:14:17.890 --> 00:14:19.759
Big cleansing breath here.

00:14:19.759 --> 00:14:23.096
Inhale in deeply 
as you lift your heart.

00:14:25.131 --> 00:14:28.000
And then exhale, let it go.

00:14:28.000 --> 00:14:31.437
This time, coming on to the
outer edge of that left hip.

00:14:31.437 --> 00:14:33.272
Swinging the right foot around,

00:14:33.272 --> 00:14:36.976
bringing the soles of the feet
together for Cobbler's Pose.

00:14:36.976 --> 00:14:40.784
Take your time here, 
nice and slow.

00:14:43.883 --> 00:14:46.219
Take the thumbs to 
the arches of the feet.

00:14:46.219 --> 00:14:49.222
Give yourself a 
little massage here.

00:14:52.158 --> 00:14:54.433
Bonus, bonus practice.

00:14:55.862 --> 00:14:58.731
And then just like we
did at the top of class,

00:14:58.731 --> 00:15:01.200
top of class (laughs), sure,

00:15:01.200 --> 00:15:02.535
when you were 
massaging your temples,

00:15:02.535 --> 00:15:05.287
see if you can ground down
through the tops of the thighs

00:15:05.287 --> 00:15:09.941
a bit here, finding that
opposition of grounding

00:15:09.941 --> 00:15:14.226
as you lift up through 
the center line,

00:15:14.226 --> 00:15:16.516
the plumb line, the spine.

00:15:18.317 --> 00:15:20.987
And take one more deep breath
here as you lift the chest

00:15:20.987 --> 00:15:24.590
even more and ground 
the shoulders down.

00:15:24.590 --> 00:15:27.126
And then exhale, bending
the elbows left to right.

00:15:27.126 --> 00:15:30.551
We come to fold nice and slow.

00:15:38.271 --> 00:15:39.605
Close your eyes.

00:15:41.340 --> 00:15:45.244
Send awareness, love,
breath to the lower back.

00:15:53.419 --> 00:15:56.656
And then inhale, 
find length in the neck.

00:15:56.656 --> 00:15:57.890
And exhale, release.

00:15:57.890 --> 00:16:02.061
Tuck the chin into the
chest and slowly roll it up.

00:16:02.061 --> 00:16:03.796
Grab the shins or the ankles.

00:16:03.796 --> 00:16:06.299
Inhale, squeeze the
shoulders up to the ears.

00:16:06.299 --> 00:16:07.700
Inhale, smile.

00:16:07.700 --> 00:16:08.768
Life is good.

00:16:10.203 --> 00:16:13.005
And then exhale, let it all go.

00:16:13.005 --> 00:16:13.840
Fabulous.

00:16:13.840 --> 00:16:15.775
We're gonna come 
to our backs now.

00:16:15.775 --> 00:16:16.909
Fabulous work everyone.

00:16:16.909 --> 00:16:17.743
Take your time.

00:16:17.743 --> 00:16:21.914
Again, moving through water,
having some fun today.

00:16:28.087 --> 00:16:29.956
And when you arrive,
snuggle the shoulder blades

00:16:29.956 --> 00:16:31.591
underneath your heart space,

00:16:31.591 --> 00:16:35.761
and walk the heels up
towards the fingertips.

00:16:35.761 --> 00:16:38.331
Toes pointing forward.

00:16:38.331 --> 00:16:39.699
Press the palms into the earth

00:16:39.699 --> 00:16:43.069
or you can even grab the outer
edge of your yoga mat here.

00:16:43.069 --> 00:16:44.937
And inhale, press into the feet.

00:16:44.937 --> 00:16:48.207
Lift the hips, 
tailbone lifts up.

00:16:48.207 --> 00:16:50.476
We squeeze the thighs together.

00:16:50.476 --> 00:16:51.677
You can imagine a block there,

00:16:51.677 --> 00:16:53.846
so just don't let 
them splay out.

00:16:53.846 --> 00:16:56.816
Knees stay stacked over the
ankles though as we lift up.

00:16:56.816 --> 00:16:58.217
Nice massage in the spine here.

00:16:58.217 --> 00:17:00.386
You might open 
the palms at the top

00:17:00.386 --> 00:17:02.688
and then exhale, release.

00:17:02.688 --> 00:17:03.890
Close your eyes.

00:17:03.890 --> 00:17:05.491
You know what you're doing here.

00:17:05.491 --> 00:17:07.827
See if you can really
articulate through the spine.

00:17:07.827 --> 00:17:09.962
So once you feel
comfortable, close your eyes.

00:17:09.962 --> 00:17:11.696
We're gonna do two more.

00:17:11.696 --> 00:17:13.366
Inhaling to lift up.

00:17:14.934 --> 00:17:17.703
Really slowing it down
as you lift the chest

00:17:17.703 --> 00:17:21.273
to the chin, and then lift
the chin towards the sky.

00:17:21.273 --> 00:17:22.407
Find length.

00:17:22.407 --> 00:17:23.242
Oh yeah.

00:17:24.911 --> 00:17:27.331
And then release.

00:17:29.215 --> 00:17:31.284
And then soft and easy, 
one more time.

00:17:31.284 --> 00:17:33.452
See if you can take
out all the hard edges,

00:17:33.452 --> 00:17:34.387
whatever that means to you.

00:17:34.387 --> 00:17:39.058
Just soft and smooth, inhale
lifts you up nice and slow.

00:17:39.058 --> 00:17:42.061
Chest to chin, 
chin towards the sky.

00:17:43.229 --> 00:17:47.396
And exhale, 
releasing it down, fabulous.

00:17:47.396 --> 00:17:50.536
Texas T, here we come, 
palms face down,

00:17:50.536 --> 00:17:52.805
send the 
fingertips left to right.

00:17:52.805 --> 00:17:54.240
Connect to 
your center, your core.

00:17:54.240 --> 00:17:56.442
As you press off 
the toes to lift up,

00:17:56.442 --> 00:17:59.111
tailbone scoops 
up towards the sky.

00:17:59.111 --> 00:18:00.880
And we find our reclined twist,

00:18:00.880 --> 00:18:03.749
sending the knees, 
the weight of the legs

00:18:03.749 --> 00:18:07.486
over towards the left,
as we maybe turn to gaze

00:18:07.486 --> 00:18:09.655
past the right fingertips.

00:18:11.657 --> 00:18:15.928
Maybe left hand comes to the
outer edge of the right thigh,

00:18:15.928 --> 00:18:18.164
just guiding it a little
deeper into the stretch.

00:18:18.164 --> 00:18:21.734
You can also choose to
extend that top leg.

00:18:22.702 --> 00:18:24.170
Alright, you gotta 
bring the breath,

00:18:24.170 --> 00:18:26.872
nice loving, cleansing breath.

00:18:26.872 --> 00:18:31.243
You might close your eyes and
hear the sounds around you,

00:18:31.243 --> 00:18:35.147
become aware of the
quality of air in the room.

00:18:37.370 --> 00:18:39.285
Relax your shoulders.

00:18:41.504 --> 00:18:43.656
Take one more breath in.

00:18:44.957 --> 00:18:47.893
And then use your exhale
to move from your center

00:18:47.893 --> 00:18:50.629
all the way back through,
knees wide as you come

00:18:50.629 --> 00:18:55.130
through center, and then take
it on over to the other side.

00:19:08.214 --> 00:19:10.983
Feel the support of the
earth as you breathe deep.

00:19:10.983 --> 00:19:13.552
Again, you can close your eyes
when you feel comfortable.

00:19:13.552 --> 00:19:15.254
Notice where you might
be holding or gripping

00:19:15.254 --> 00:19:17.556
and see if you can just
soften a little bit.

00:19:17.556 --> 00:19:20.726
So we're playing with
this idea of continuing

00:19:20.726 --> 00:19:24.310
with the action or keeping
up with the active body

00:19:24.310 --> 00:19:29.372
whilst not being rigid or
gripping or holding or pushing.

00:19:30.169 --> 00:19:32.238
Right, drop the struggle.

00:19:33.873 --> 00:19:34.707
Amen.

00:19:40.546 --> 00:19:43.182
And take one 
more deep breath in.

00:19:43.182 --> 00:19:44.784
And exhale, come back to center.

00:19:44.784 --> 00:19:46.252
Knees wide.

00:19:46.252 --> 00:19:49.288
Closing off with none other
than the Happy Baby today

00:19:49.288 --> 00:19:51.490
or Stirrup Posture, so we're
gonna start with Stirrup

00:19:51.490 --> 00:19:54.193
by bringing the hands to
the arches of the feet,

00:19:54.193 --> 00:19:56.195
and then kicking the feet up.

00:19:56.195 --> 00:19:58.998
If the hips are a little bit
too tight for you to do this,

00:19:58.998 --> 00:20:01.734
you can do one leg at a time.

00:20:01.734 --> 00:20:03.736
This fabulous variation.

00:20:05.871 --> 00:20:09.731
If you are playing 
with this posture,

00:20:09.731 --> 00:20:11.377
see if you can 
lengthen the tailbone

00:20:11.377 --> 00:20:12.712
towards the 
front edge of the mat.

00:20:12.712 --> 00:20:15.614
It's gonna be really
therapeutic for the lower back

00:20:15.614 --> 00:20:17.183
and the pelvis and the hips,

00:20:17.183 --> 00:20:19.251
and then try to kick your
feet into your hands,

00:20:19.251 --> 00:20:23.856
and then draw your elbows,
your shoulders down.

00:20:23.856 --> 00:20:25.121
Inhale in.

00:20:26.225 --> 00:20:27.426
Exhale, release.

00:20:27.426 --> 00:20:29.829
And then maybe 
we come into Happy Baby,

00:20:29.829 --> 00:20:32.364
outer edges of the feet,

00:20:32.364 --> 00:20:34.567
but you can also 
stay at the inner arches.

00:20:34.567 --> 00:20:37.136
Everyone lengthen 
tailbone towards the front.

00:20:37.136 --> 00:20:40.339
Find any movement 
that feels good here.

00:20:40.339 --> 00:20:44.009
Again, the image of us just
kind of playing inside,

00:20:44.009 --> 00:20:47.413
finding what feels 
good on a rainy day.

00:20:47.413 --> 00:20:48.514
Gettin' cozy.

00:20:53.986 --> 00:20:56.055
Take a couple 
more cleansing breaths.

00:20:56.055 --> 00:20:58.924
Pop your toes if you
need to, lick your lips,

00:20:58.924 --> 00:21:02.428
rotate the ankles, 
whatever feels awesome.

00:21:03.362 --> 00:21:05.564
(sighing breath)

00:21:05.564 --> 00:21:07.500
And then when 
you're ready, release.

00:21:07.500 --> 00:21:10.002
We started with a big hug,
we're gonna end with a big hug,

00:21:10.002 --> 00:21:11.804
so hug the knees into the chest.

00:21:11.804 --> 00:21:13.539
You can peel the nose 
up towards the knees

00:21:13.539 --> 00:21:15.207
if it feels good.

00:21:15.207 --> 00:21:17.555
Squeeze, hug, love.

00:21:18.344 --> 00:21:20.679
And then release everything.

00:21:22.681 --> 00:21:26.301
Come to lie in the Corpse Pose.

00:21:27.419 --> 00:21:30.923
Relax your feet, 
relax your hands.

00:21:30.923 --> 00:21:33.526
Take a deep breath in.

00:21:33.526 --> 00:21:36.796
And on your next exhale,
allow the weight of the body,

00:21:36.796 --> 00:21:40.866
the muscles and the bones to
relax completely and fully.

00:21:40.866 --> 00:21:42.482
Hmmmmm.

00:21:43.669 --> 00:21:45.004
Close your eyes.

00:21:46.438 --> 00:21:48.374
Take a moment to just again,

00:21:48.374 --> 00:21:52.302
listen to the sounds around you.

00:21:54.847 --> 00:21:59.042
Feel supported by 
this playful practice.

00:22:00.289 --> 00:22:04.323
And be proud that you took
some time for yourself.

00:22:04.323 --> 00:22:06.358
We have so many 
things at our fingertips

00:22:06.358 --> 00:22:08.360
on a rainy day.

00:22:08.360 --> 00:22:09.721
Netflix.

00:22:12.097 --> 00:22:13.265
Cell phones.

00:22:13.265 --> 00:22:17.069
It's nice to also remember
to make a cup of tea,

00:22:17.069 --> 00:22:21.630
maybe have a yoga practice, 
read a book,

00:22:21.630 --> 00:22:24.690
write a letter,

00:22:24.690 --> 00:22:26.875
find what feels good.

00:22:29.682 --> 00:22:34.759
Rest, as my friend says,
"Dream, drool, relax."

00:22:37.189 --> 00:22:39.758
Let us know how 
you're spending your day

00:22:39.758 --> 00:22:43.629
outside of this amazing
yoga practice down below,

00:22:43.629 --> 00:22:45.898
and I'll see ya next time.

00:22:45.898 --> 00:22:48.734
Thanks for sharing 
your time with me.

00:22:48.734 --> 00:22:49.902
Namaste.

00:22:49.902 --> 00:22:53.239
(upbeat music)