WEBVTT

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- Hello everyone, I'm
Adriene and that is Benji.

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And welcome to your Yoga PE.

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Today, we're gonna focus on the heart.

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So stand up nice and tall.

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And when you're ready, 
bring your hands to your heart.

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You can just place them right
here on your heart center

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or over on your actual heart.

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(soft music)

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And then take a 
second to close your eyes

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if you feel 
comfortable or brave,

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you can close your 
eyes just for a second.

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And bring your 
attention to your heart.

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Notice how it feels to bring
attention to your heart space.

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So, the heart space in yoga

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kind of helps us connect
to our emotions or our mood.

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And if you're not 
feeling really great

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or you're in a bad mood,
that's totally okay,

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but the cool thing is there
are certain things we can do

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to help transform that,
to change that mood

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or sometimes when we're not
feeling well, there are things

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and sometimes there are very
little things that we can do

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to help ourselves feel better.

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So, we're gonna 
keep that in mind today.

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Take a deep breath in with
your hands on your heart

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and then when you exhale,

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go ahead and breathe out
through the mouth like this.

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And we call this the 
ocean breath because the exhale

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kind of sounds like 
the waves in the ocean.

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Or if you've ever 
listened to a seashell,

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it kind of sounds like that.
So, let's try it again.

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Big inhale in through the nose.

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And ocean breath.

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Good, now release the
hands from the heart.

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Just bring your fingertips
to your shoulders here.

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We're gonna inhale, bring the
elbows forward and together,

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and then as you exhale, ocean breath,

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take the elbows to your sides

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and back and down.

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Let's put it together.

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Inhale, forward, up

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and exhale, back, down.

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Inhale, forward.

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Exhale, back and down.

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Inhale forward.

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And exhale, back and down.

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Already starting to
change my mood over here.

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Inhale forward.

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And exhale, back and down.

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Now, release your 
hands to your side.

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Come into 
Mountain Pose, beautiful.

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From here, we're gonna
imagine the top of our head

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is the tip of the mountain

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and the legs are 
really strong. Excellent.

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From here, you're gonna take
the sides of the Mountain,

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your arms and you're going
to bring them behind you.

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See if you can interlace your
fingertips behind your back.

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Just see if you can do it.

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Excellent, then inhale, look
all the way up towards the sky

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and exhale, bend your knees

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and see if you can keep
your fingers interlaced.

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It's okay, if you can't,

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you can just reach up
towards the sky like this,

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but see if you can keep
your fingers interlaced

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as you fold in 
towards your knees.

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Now shake the head, yes.

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And nod the head, no.

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And you can say it with me, yes.

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And nodding the head, no.

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Awesome work.
Now, listen carefully.

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We're gonna 
squeeze the legs together.

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Drop your bum, your hips back
and then release your hands

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so you're flying like an airplane.

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Excellent, then if you
have some space around you

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or on your yoga mat,

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you can stay nice and low and
move your airplane around.

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You can do a pattern if
you know what that is,

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you can go for a little
maybe figure eight pattern.

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Maybe you go fast, super fast.

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Maybe you go slow, super slow.

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Awesome, then come back 
to center and shake it off.

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Alright, so we're gonna take
the feet nice and wide here.

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And we're gonna squat again.

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And we're gonna bring our
hands into a round shape as if

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we were holding a big basket.

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Excellent, then we're 
gonna take one hand,

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we're gonna reach all
the way up to one side.

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Imagine you're picking
some fruit off of a tree,

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as you reach all the way up,

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you're gonna straighten the
legs and then bring it back

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to center to put 
it in your basket.

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Then you're gonna go
to the other side here,

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reach it all the way up
and put it in your basket.

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You can also reach way beyond
the trees and reach all the

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way up into the sky grab
a little piece of cloud,

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put it in or reach all
the way up to the sky,

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grab a little sunshine,

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a little light and 
put it in your basket.

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Here we go.

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Nice and slow here to start.

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And then once you feel
like you have this down,

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you can start to speed it up.

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Grabbing an apple, 
putting in the basket.

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Maybe you grab a little bit
of a rainbow up in the sky,

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bring it into your basket.

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See if you can 
go a little faster.

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Then a little faster.

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And one more time,
a little faster.

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And then here we go,

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go ahead and release
your basket and come back

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to Mountain Pose, 
take a deep breath in

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and ocean breath.

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Awesome, from here,

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we're gonna slowly come
into a Downward Facing Dog.

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So you'll bend your knees,
come through your Forward Fold

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and we're gonna walk
the hands out in front.

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So the hips are up high.

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Knees are bent here and in
fact you can bend one knee

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and then the other going
a little back and forth.

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Now think about a dog, the tail,

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your tail now is up in the air.

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And think about a dog,

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what kind of sound 
does the dog make?

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Maybe you make that sound
now to fully embody your

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Downward Facing Dog.

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Excellent, then you're
gonna bend your knees

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and you're gonna wag 
your tail from left to right.

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We're getting our hearts
above our heads here,

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this is called an inversion.

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So good for the body.

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Alright, wag your tail for three,

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wag your tail for two,
you're doing awesome,

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wag your tail for one.

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Then slowly walk 
your feet back to center,

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squeeze the legs together and 
roll back up into your Mountain.

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Now notice how you feel when
you go from Downward Facing Dog

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to standing up tall in Mountain.

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Bring your hands 
back to your heart

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and see if you can 
notice anything different.

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See if you can 
feel your heartbeat.

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Sometimes it helps 
me to close my eyes

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to really try to 
find my own heartbeat.

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(upbeat music)

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Awesome, release the hands.

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Step the feet nice and wide.
Benji woke up from his nap.

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What's up, dude? Welcome.

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Alright, so this is one
of my favorite things to do

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in yoga, it totally helps
me get out of a bad mood

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and into a more pleasant state.

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So we're gonna bring the feet wide,

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you're gonna lift your heart
and we're going to start

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with soft knees here, we're
gonna start by just sending the

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arms to one side

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and then the other. That's it.

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One side, and then the other.

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Soft bend in the knees,
we start to pick it up.

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Now, I'm just gonna keep
it real with you guys,

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there's a little bit of a
booty smack in this move,

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so you can smack your own
booty, move your hips a little,

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have some fun with it,
if it makes you laugh,

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that's all good.

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Smile, in fact it's encouraged.

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Giggle, laugh it up.

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Here we go, 
picking up speed here.

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And maybe getting a little
faster and a little faster

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and a little faster.

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And then here 
we go for three,

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keep it going for two

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and for one, now,

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if you had a lot of fun, 
they're awesome.

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But now see how fast you can
come back to Mountain Pose.

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Bring your hands to your
heart and control your breath.

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Deep breath in.

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Long breath out.

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Alright, our final
pose is called Tree Pose,

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some of you might know it.

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You're gonna stand on your
left leg and you're gonna

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turn your right leg out
right on your ankle here.

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Keep your hands at your heart.

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Or you can even bring
them into this shape here

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for more stability, 
hands at the heart.

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And one leg is turned out 
and one leg is straight, strong.

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Some of you may know,

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you can bring the 
foot up a little higher.

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You can even grab that ankle
and bring it all the way up

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towards your center.

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But any variation is fine.

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Wherever you are 
hold onto your balance,

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focus on something with
your eyes in front of you

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and then grow your branches.

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Nice and slow.

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Growing your branches,
growing your branches,

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reach, reach, reach, reach, reach,

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and then allow your leaves
to fall nice and slow.

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Release that leg that was up.

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Switch it out and take
it to the other side.

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So we're gonna stand nice and
tall in that opposite leg,

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open through the other side,

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stand up tall here.

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Hands at the heart.

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Find your focus.

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And grow your branches.

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This is the last bit,
so focus, focus, focus,

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lift your heart up 
towards the sky here.

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And if you fall, do not worry

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that is part 
of the process here.

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And luckily the ground is
always there to catch you.

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I actually really 
like a falling tree,

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I feel like it's really
creative, personally.

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Once you feel like you've
grown your branches

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to the max capacity, then release,

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imagine your leaves falling,
falling, falling, falling.

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Awesome, come back 
to Mountain Pose,

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which is where 
we will close out today.

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Take a deep breath in
and a long breath out.

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Thank you so much for
joining me and Benji today.

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We will see you next time.

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(upbeat music)