WEBVTT 00:00:00.210 --> 00:00:01.480 - Hello, my precious friends. 00:00:01.480 --> 00:00:04.760 Welcome back to Flow, your 30 Day Yoga Journey. 00:00:04.760 --> 00:00:09.400 It's Day 22, Truth. 00:00:09.400 --> 00:00:11.024 Let's get started. 00:00:12.986 --> 00:00:17.826 (light rhythmic music) 00:00:32.140 --> 00:00:35.870 Alright, come on down to the ground, 00:00:35.870 --> 00:00:38.435 sit up nice and tall. 00:00:39.600 --> 00:00:41.240 And we're gonna take the left 00:00:41.240 --> 00:00:45.080 palm face up and place the right palm on top of it and 00:00:45.080 --> 00:00:48.899 then allow your palms to rest gently in your lap. 00:00:50.960 --> 00:00:52.520 Don't let me rush you here, 00:00:52.520 --> 00:00:56.280 take your time getting settled in. 00:00:56.280 --> 00:00:59.562 Just start to notice where you're at today. 00:01:01.840 --> 00:01:04.346 How's your energy? 00:01:08.080 --> 00:01:09.240 Start to lengthen through the 00:01:09.240 --> 00:01:13.272 crown of the head bringing that attention, 00:01:14.560 --> 00:01:17.831 your awareness to your spine. 00:01:23.560 --> 00:01:26.840 Maybe close your eyes if you haven't already or soften your 00:01:26.840 --> 00:01:28.510 gaze and just take a moment 00:01:28.510 --> 00:01:32.440 to listen, to scan, 00:01:32.440 --> 00:01:35.110 to acknowledge 00:01:36.821 --> 00:01:39.800 who you are and where you are today. 00:01:39.800 --> 00:01:45.240 Ah, the beauty of regular yoga practice. 00:01:47.760 --> 00:01:50.341 Self-inquiry. 00:01:52.120 --> 00:01:55.099 Once again, the invitation to bring 00:01:56.536 --> 00:01:59.016 your curiosity. 00:02:05.960 --> 00:02:09.152 And I'm here to cheerlead you 00:02:09.152 --> 00:02:12.187 in honoring your truth. 00:02:19.560 --> 00:02:22.615 Start to gently deepen your breath. 00:02:27.440 --> 00:02:30.020 Relaxing the shoulders down. 00:02:31.880 --> 00:02:35.481 And finding that gentle lift in your heart. 00:02:37.280 --> 00:02:39.440 Slowing everything down here. 00:02:39.440 --> 00:02:42.408 I know it can be challenging. 00:02:50.200 --> 00:02:52.880 Slowly bat the eyelashes open. 00:02:52.880 --> 00:02:55.000 Let's come forward onto all fours. 00:02:55.000 --> 00:02:59.160 Really spread the fingertips wide. 00:02:59.160 --> 00:03:00.880 Hi, Benji. 00:03:03.600 --> 00:03:05.320 Drop the belly whenever you're ready, 00:03:05.320 --> 00:03:07.440 inhale, let's start moving. 00:03:07.440 --> 00:03:10.956 Drop the belly, open the chest, Cow Pose. 00:03:12.400 --> 00:03:14.560 Exhale, round through. 00:03:14.560 --> 00:03:17.360 Now I'm gonna let you move at your pace today, 00:03:17.360 --> 00:03:19.320 listening to the sound of your breath here. 00:03:19.320 --> 00:03:22.522 So find that textured breath, 00:03:22.522 --> 00:03:24.920 (chuckles) that audible breath. 00:03:24.920 --> 00:03:27.840 Maybe keep a soft gaze or close your eyes here. 00:03:27.840 --> 00:03:30.171 I'll move alongside you. 00:03:52.840 --> 00:03:56.598 Really listening to the body here. 00:04:04.600 --> 00:04:05.920 And on your next inhale, 00:04:05.920 --> 00:04:08.920 bring it back to Tabletop Position. 00:04:08.920 --> 00:04:13.680 Curl the toes and walk the hands all the way back to your squat. 00:04:13.680 --> 00:04:15.240 Maybe you start to notice the 00:04:15.240 --> 00:04:18.120 heels coming a little bit closer to the ground. 00:04:18.120 --> 00:04:20.400 Maybe you start to bring some of the lessons of our other 00:04:20.400 --> 00:04:23.880 practices into these moments of repetition. 00:04:23.880 --> 00:04:26.040 Allowing the breath to really 00:04:26.040 --> 00:04:30.120 influence your experience here in the shape. 00:04:30.120 --> 00:04:31.723 Just play. 00:04:36.040 --> 00:04:39.560 And then we'll walk the hands all the way out to Plank, 00:04:39.560 --> 00:04:41.320 strong and steady. 00:04:41.320 --> 00:04:44.360 Finding that Sukha, that ease, wherever we can, 00:04:44.360 --> 00:04:49.440 marrying it with the stability that we find when we focus on 00:04:49.440 --> 00:04:53.840 the Dunda from the crown to the tail. 00:04:53.840 --> 00:04:56.680 Abs start to wake up a little bit here, 00:04:56.680 --> 00:04:59.720 activating the center of the body, 00:04:59.720 --> 00:05:01.975 the energetic center. 00:05:03.160 --> 00:05:06.360 Maybe we find a gentle movement, 00:05:06.360 --> 00:05:10.005 a sawing forward and back. 00:05:11.880 --> 00:05:14.160 And when you're ready, we'll take the hips up high and 00:05:14.160 --> 00:05:17.640 send them back for Downward Facing Dog. 00:05:17.640 --> 00:05:20.480 Inhale in deeply. 00:05:20.480 --> 00:05:24.195 Exhale out through the mouth and stick your tongue out. 00:05:26.000 --> 00:05:29.039 Again, inhale in deeply through the nose. 00:05:30.360 --> 00:05:33.921 This is a Lion's Breath, tongue out. 00:05:35.960 --> 00:05:36.920 Nice. 00:05:36.920 --> 00:05:40.600 Slowly walk the feet towards the front edge of your mat. 00:05:40.600 --> 00:05:45.549 We'll meet in a Forward Fold standing at the top. 00:05:50.000 --> 00:05:54.860 Part of the home yoga practice definitely is being honest 00:05:54.860 --> 00:05:58.456 (chuckles) about who you're sharing your space with. 00:05:59.760 --> 00:06:04.840 No need to have somebody else's idea of sanctuary here. 00:06:04.840 --> 00:06:07.755 It doesn't need to be quiet. 00:06:07.755 --> 00:06:09.800 It doesn't need to be perfectly set up. 00:06:09.800 --> 00:06:12.800 All you have to do is show up. 00:06:14.880 --> 00:06:17.640 Drop into the breath here. 00:06:17.640 --> 00:06:22.525 Shake out the head a little yes, a little no. 00:06:24.680 --> 00:06:26.880 And then when you're ready, bend those knees, 00:06:26.880 --> 00:06:30.320 tuck the chin into the chest, really find that articulation 00:06:30.320 --> 00:06:34.880 through the spine as we slowly roll up to Mountain. 00:06:34.880 --> 00:06:39.793 Maybe the fingertips trace the fronts of the legs. 00:06:42.720 --> 00:06:45.335 Heart lifts, of course. 00:06:46.520 --> 00:06:49.080 And when you get there, just take a moment to close 00:06:49.080 --> 00:06:54.360 your eyes or soften your gaze and just embody this posture, 00:06:54.360 --> 00:06:58.002 Tadasana, whatever that means to you. 00:07:00.520 --> 00:07:03.115 Focusing on the how. 00:07:05.320 --> 00:07:09.480 Finding that upward current of energy through the front body. 00:07:11.000 --> 00:07:15.101 That downward current of energy through the back body. 00:07:21.320 --> 00:07:24.280 On your next inhale, bat the eyelashes open. 00:07:24.280 --> 00:07:26.320 Reach for the sky. 00:07:26.320 --> 00:07:27.920 Exhale, diving in. 00:07:27.920 --> 00:07:32.600 Wiggle the fingertips, Forward Fold. 00:07:32.600 --> 00:07:35.120 Inhale, halfway lift, your version. 00:07:35.120 --> 00:07:36.680 Find length. 00:07:36.680 --> 00:07:40.920 Exhale, follow the breath back down into the fold. 00:07:40.920 --> 00:07:42.240 Good. Root to rise here, 00:07:42.240 --> 00:07:44.080 ground through all four corners of the feet. 00:07:44.080 --> 00:07:47.040 Inhale, reach for the sky. 00:07:47.040 --> 00:07:52.320 Exhale, hands slowly down to our sides. 00:07:52.320 --> 00:07:54.280 From here, send the fingertips forward. 00:07:54.280 --> 00:07:56.360 Reach palms face down. 00:07:56.360 --> 00:07:58.760 Then plug the shoulders back in space. 00:07:58.760 --> 00:08:00.560 So you're lifting the heart. 00:08:00.560 --> 00:08:03.200 You're drawing the shoulder blades together. 00:08:03.200 --> 00:08:05.920 Then take the fingertips down like so. 00:08:05.920 --> 00:08:08.080 Little zombie arms. 00:08:08.080 --> 00:08:09.360 And then right thumb's gonna 00:08:09.360 --> 00:08:14.434 come to the center of your left palm. 00:08:15.680 --> 00:08:19.840 And slowly we're gonna press into that right thumb feeling 00:08:19.840 --> 00:08:22.040 that stretch through the forearm here. 00:08:22.040 --> 00:08:23.758 Like so. 00:08:28.280 --> 00:08:29.000 And we'll flip it. 00:08:29.000 --> 00:08:31.480 Take the right hand to the tips of the fingers. 00:08:31.480 --> 00:08:32.400 Press the palm forward. 00:08:32.400 --> 00:08:34.815 Try to keep those shoulders back. 00:08:37.720 --> 00:08:39.960 And then switch. 00:08:41.720 --> 00:08:42.720 Zombie arms. 00:08:42.720 --> 00:08:46.044 Left thumb to the center of the right palm. 00:08:47.800 --> 00:08:52.046 And we're looking for a nice stretch here. 00:08:58.810 --> 00:09:01.392 And then flip the right palm up. 00:09:02.520 --> 00:09:06.034 Left hand to the fingertips. 00:09:10.440 --> 00:09:11.400 And then release. 00:09:11.400 --> 00:09:14.330 Fingertips go down to come up, 00:09:14.330 --> 00:09:16.520 inhale, reach for the sky. 00:09:16.520 --> 00:09:19.880 Exhale, float it down. 00:09:19.880 --> 00:09:23.200 Inhale, halfway lift, your version. 00:09:23.200 --> 00:09:25.320 Exhale, soften and fold. 00:09:25.320 --> 00:09:26.960 Root to rise. Bend the knees. 00:09:26.960 --> 00:09:29.840 Inhale, reach for the sky. 00:09:29.840 --> 00:09:32.360 Exhale, Mountain Pose. 00:09:32.360 --> 00:09:34.920 Shift your weight to your left foot. 00:09:34.920 --> 00:09:38.400 Imagine that marionette string lifting your right knee up. 00:09:38.400 --> 00:09:42.440 We're gonna keep the hands at our sides or maybe it feels 00:09:42.440 --> 00:09:44.640 more stable to bring the palms together in prayer. 00:09:44.640 --> 00:09:48.760 You can also bring fingertips to a piece of furniture or a wall. 00:09:48.760 --> 00:09:51.000 And in this Standing One-Legged Tadasana, 00:09:51.000 --> 00:09:54.958 we're gonna rotate the right ankle one way. 00:09:57.440 --> 00:10:00.003 Keep the shoulders relaxed. 00:10:03.150 --> 00:10:06.167 And then opposite direction. 00:10:07.680 --> 00:10:10.049 Hold onto your focus. 00:10:11.360 --> 00:10:13.529 Calm your breath. 00:10:15.160 --> 00:10:18.480 Nice, then from here, kick the right heel back. 00:10:18.480 --> 00:10:21.600 Again, feel free to use some support if you need to. 00:10:21.600 --> 00:10:23.880 Quad stretch. Nice and easy. 00:10:25.040 --> 00:10:27.000 Famous last words. "Nice and easy." (chuckles) 00:10:27.000 --> 00:10:29.457 But just a quad stretch here. 00:10:31.040 --> 00:10:34.280 Pulling the right heel towards the glute. 00:10:34.280 --> 00:10:39.200 Paying attention to the spine, to the pelvis. 00:10:39.200 --> 00:10:41.520 And then switching to the other side. 00:10:41.520 --> 00:10:42.960 Take your time. 00:10:42.960 --> 00:10:46.680 First, moving into that Standing One-Legged Tadasana. 00:10:46.680 --> 00:10:50.367 Finding rotation in the ankle one way. 00:10:52.040 --> 00:10:53.120 Shoulders down. 00:10:53.120 --> 00:10:55.360 Heart lifts. 00:10:55.360 --> 00:10:56.320 Reverse it. 00:10:56.320 --> 00:10:59.732 Just notice how this side is different. 00:11:04.160 --> 00:11:06.522 Quad stretch. 00:11:09.040 --> 00:11:12.263 Holding onto your focus. 00:11:16.760 --> 00:11:19.550 Calm in your breath. 00:11:23.080 --> 00:11:24.000 And release. 00:11:24.000 --> 00:11:26.560 Inhale, reach for the sky. 00:11:26.560 --> 00:11:29.040 Exhale, float it down. 00:11:29.040 --> 00:11:30.920 Inhale, halfway lift. 00:11:30.920 --> 00:11:33.360 Exhale to soften and bow. 00:11:33.360 --> 00:11:34.360 Bend the knees. 00:11:34.360 --> 00:11:37.120 Step one foot back, then the other. 00:11:37.120 --> 00:11:41.523 Downward Facing Dog hips up high and back. 00:11:43.640 --> 00:11:45.600 Breathe in. 00:11:45.600 --> 00:11:47.640 Breathe out. 00:11:47.640 --> 00:11:49.920 Breathe in. Breathe out. 00:11:49.920 --> 00:11:51.320 I'm laughing 'cause of where Benji is and 00:11:51.320 --> 00:11:54.960 where I know I'm headed. Okay, up and over the hurdle. 00:11:54.960 --> 00:11:56.400 Navel draws in and up. 00:11:56.400 --> 00:11:59.240 Try to really articulate through the spine here. 00:11:59.240 --> 00:12:02.443 Nice and slow as you shift forward into your Plank. 00:12:04.000 --> 00:12:05.280 Gaze straight down. 00:12:05.280 --> 00:12:07.200 Reach the heels back. 00:12:07.200 --> 00:12:10.520 Abs turned on. Hug the low ribs. 00:12:10.520 --> 00:12:12.640 Inhale to look forward, shift forward. 00:12:12.640 --> 00:12:15.720 Exhale, lower all the way to your belly. 00:12:15.720 --> 00:12:17.120 Inhale to rise up. 00:12:17.120 --> 00:12:19.529 Cobra, your version. 00:12:20.960 --> 00:12:24.480 Exhale to soften and release. 00:12:24.480 --> 00:12:26.480 Press up to Plank or all fours. 00:12:26.480 --> 00:12:28.040 Inhale. 00:12:28.040 --> 00:12:30.560 Good, exhale, send it back. 00:12:30.560 --> 00:12:32.680 Stay here. Downward Facing Dog. 00:12:32.680 --> 00:12:35.400 Deep breath in through the nose. 00:12:35.400 --> 00:12:37.890 Exhale, Lion's Breath tongue out. 00:12:39.200 --> 00:12:43.120 Can take your gaze to the third eye on the exhale. 00:12:43.120 --> 00:12:44.480 Let's give it a try. 00:12:44.480 --> 00:12:46.301 Inhale in deeply. 00:12:47.320 --> 00:12:49.422 Lion's Breath, tongue out. 00:12:51.160 --> 00:12:53.760 Nice, bend the knees, inhale to look forward. 00:12:53.760 --> 00:12:55.520 Exhale to make your way to the top. 00:12:55.520 --> 00:12:59.240 Feet together, really together. 00:12:59.240 --> 00:13:03.000 Uttanasana, Forward Fold. 00:13:03.000 --> 00:13:04.040 Root to rise here. 00:13:04.040 --> 00:13:05.680 Spread the fingertips, bend the knees, 00:13:05.680 --> 00:13:07.720 ground through the feet as you rise up. 00:13:07.720 --> 00:13:09.840 Reach for the sky. 00:13:09.840 --> 00:13:12.476 Exhale, Mountain Pose. 00:13:13.520 --> 00:13:16.099 Observe your breath. 00:13:19.640 --> 00:13:21.200 Beautiful. 00:13:21.200 --> 00:13:23.040 From here, we'll bring the palms together. 00:13:23.040 --> 00:13:25.920 Shift the weight to the left foot. 00:13:25.920 --> 00:13:27.080 Slowly lengthen through the 00:13:27.080 --> 00:13:29.920 crown of the head as you lift your right knee all the way up, 00:13:29.920 --> 00:13:32.320 Standing One-Legged Tadasana. 00:13:32.320 --> 00:13:33.720 This time we're gonna grab the 00:13:33.720 --> 00:13:37.560 right ankle and bring it into the inseam of the 00:13:37.560 --> 00:13:43.053 left inner thigh or the left calf or the left ankle. 00:13:44.700 --> 00:13:47.360 Vrksasana, Tree Pose. 00:13:47.360 --> 00:13:51.040 Find external rotation in the right hip. 00:13:51.040 --> 00:13:53.680 Press away from your standing leg. 00:13:53.680 --> 00:13:56.567 Lift the sternum to the thumbs. 00:13:57.920 --> 00:13:59.880 Now there's nothing like a 00:13:59.880 --> 00:14:03.860 balancing posture and especially a good ol' classic 00:14:03.860 --> 00:14:08.640 (chuckles) to help you find your truth of the day. 00:14:08.640 --> 00:14:11.400 So if you're a dancing tree, let it be so. 00:14:11.400 --> 00:14:15.922 If you're a swaying tree, right on. 00:14:17.720 --> 00:14:20.280 Whatever it is today, find your focus, 00:14:20.280 --> 00:14:23.120 calm your breath and 00:14:23.120 --> 00:14:26.760 use your breath to 00:14:26.760 --> 00:14:30.880 create the experience in the posture. 00:14:30.880 --> 00:14:32.040 If you want a little challenge, 00:14:32.040 --> 00:14:35.160 maybe we reach the fingertips up. 00:14:35.160 --> 00:14:36.320 Even more of a challenge, 00:14:36.320 --> 00:14:38.560 maybe we send the gaze, 00:14:38.560 --> 00:14:41.833 our Drishti up towards the sky. 00:14:43.280 --> 00:14:47.674 And even more of a challenge, maybe we close the eyes. 00:14:51.080 --> 00:14:53.360 Slowly bring the palms together. 00:14:53.360 --> 00:14:57.218 Let them come back down to your heart space and we'll switch. 00:14:58.720 --> 00:15:01.000 Second side. 00:15:01.000 --> 00:15:02.360 Shift your weight to the right foot. 00:15:02.360 --> 00:15:05.520 Slowly lift the left knee up. 00:15:05.520 --> 00:15:07.680 Find center. 00:15:07.680 --> 00:15:10.830 Take the left foot to the 00:15:10.830 --> 00:15:13.880 right inner thigh or right inner calf or ankle. 00:15:13.880 --> 00:15:17.160 Use your right leg to meet your left foot. 00:15:17.160 --> 00:15:18.960 We're not just pressing the left foot in, 00:15:18.960 --> 00:15:21.480 but we're finding that Dunda, 00:15:21.480 --> 00:15:25.973 that line, the Sushumna, the midline here. 00:15:37.080 --> 00:15:39.994 Focus on your breath. 00:15:44.320 --> 00:15:47.320 Palms come together. 00:15:47.320 --> 00:15:49.958 They fall back down to your heart space. 00:15:51.040 --> 00:15:53.422 And we can release. Let it go. 00:15:54.720 --> 00:15:57.200 Last time, inhale, reach for the sky. 00:15:57.200 --> 00:16:00.160 Exhale, Forward Fold. 00:16:00.160 --> 00:16:03.440 Inhale, halfway lift. 00:16:03.440 --> 00:16:04.400 Follow your breath. 00:16:04.400 --> 00:16:06.800 Exhale, all the way down. 00:16:06.800 --> 00:16:08.960 Walk the feet as wide as your mat. 00:16:08.960 --> 00:16:13.280 Turn the toes out and slowly bend the knees, 00:16:13.280 --> 00:16:15.040 drop your center. 00:16:15.040 --> 00:16:16.480 Come into a squat. 00:16:16.480 --> 00:16:18.000 Bring the palms together. 00:16:18.000 --> 00:16:20.160 Press the elbows into the legs. 00:16:20.160 --> 00:16:22.800 Squeeze the legs to the elbows 00:16:22.800 --> 00:16:25.623 and try to find length in the crown. 00:16:27.000 --> 00:16:29.602 Breathe deep in your belly here. 00:16:30.960 --> 00:16:32.664 Slow exhale. 00:16:34.120 --> 00:16:35.080 One more time. 00:16:35.080 --> 00:16:37.546 Big belly breath. 00:16:39.120 --> 00:16:41.184 Slow exhale. 00:16:42.440 --> 00:16:45.360 Lovely. From here, keep the feet active. 00:16:45.360 --> 00:16:47.680 We're gonna slowly bring the fingertips behind. 00:16:47.680 --> 00:16:51.174 Come right into a Half Boat. 00:16:52.520 --> 00:16:54.320 Shins lifting towards the sky. 00:16:54.320 --> 00:16:56.240 You can capture the backs of the legs here. 00:16:56.240 --> 00:16:57.000 Breathe. 00:16:57.000 --> 00:16:59.040 Work to get this lift through the heart. 00:16:59.040 --> 00:17:00.920 So if you're collapsed here, 00:17:00.920 --> 00:17:02.520 instead of focusing on the legs, 00:17:02.520 --> 00:17:05.480 start by finding this slow lift, lift, 00:17:05.480 --> 00:17:07.480 lift, lift in the torso. 00:17:07.480 --> 00:17:10.680 And then in time, we might release the fingertips. 00:17:10.680 --> 00:17:12.400 And in time, we might straighten the legs. 00:17:12.400 --> 00:17:14.480 Breathe. 00:17:14.480 --> 00:17:16.320 Breathe, breathe, breathe. 00:17:16.320 --> 00:17:19.240 Soften the skin of the face. 00:17:19.240 --> 00:17:21.840 Squeeze the legs together. 00:17:21.840 --> 00:17:27.360 And then slowly release everything to the earth. 00:17:27.360 --> 00:17:31.168 Relax the shoulders into the mat. 00:17:33.589 --> 00:17:35.400 I'm working with Benji here. 00:17:35.400 --> 00:17:38.480 And then hug the right knee into the chest. 00:17:38.480 --> 00:17:40.200 Inhale. 00:17:40.200 --> 00:17:42.440 Exhale, take it over into a twist. 00:17:42.440 --> 00:17:43.920 Nice supine twist. 00:17:43.920 --> 00:17:49.296 Right shoulder really actively reaches towards the earth here. 00:17:50.760 --> 00:17:54.120 And nice wide lateral breaths here. 00:17:54.120 --> 00:17:57.960 Filling all four sides of the torso 00:17:57.960 --> 00:18:00.272 as you breathe in. 00:18:01.800 --> 00:18:05.275 And as you exhale, it softens. 00:18:07.000 --> 00:18:09.589 Lovely. Bring it back to center. 00:18:11.520 --> 00:18:14.720 Hug the left knee into the chest. 00:18:14.720 --> 00:18:16.360 And guide it over to the right, 00:18:16.360 --> 00:18:19.880 actively reaching that left shoulder down this time. 00:18:19.880 --> 00:18:22.440 And again, find the expansion 00:18:22.440 --> 00:18:26.461 into all four sides of the torso as you breathe in. 00:18:28.400 --> 00:18:31.841 Then soften as you breathe out. 00:18:36.120 --> 00:18:38.280 Slowly bring it back to center. 00:18:38.280 --> 00:18:40.926 Extend the legs out long. 00:18:42.360 --> 00:18:45.130 Take a deep breath in. 00:18:45.130 --> 00:18:50.016 And exhale, Lion's Breath, tongue out. 00:18:53.040 --> 00:18:54.120 In case you missed it, 00:18:54.120 --> 00:18:57.620 we're gonna do one more deep breath in. 00:18:58.960 --> 00:19:00.721 Don't think. 00:19:04.640 --> 00:19:09.104 Ah, and my body just reacts to that breath. 00:19:10.480 --> 00:19:14.235 Notice if yours did too, 00:19:14.235 --> 00:19:16.690 if yours does too. 00:19:18.560 --> 00:19:20.120 Thank you with all my heart and 00:19:20.120 --> 00:19:24.960 soul for showing up today for yourself. 00:19:24.960 --> 00:19:28.522 And for sharing your valuable time and energy with me. 00:19:30.080 --> 00:19:32.560 Let's bring the palms together. 00:19:32.560 --> 00:19:36.505 Thumbs to third eye and take one final breath in together. 00:19:38.080 --> 00:19:41.505 And out together to close this practice. 00:19:43.040 --> 00:19:44.600 You're amazing. 00:19:44.600 --> 00:19:45.760 You're amazing. You're amazing. 00:19:45.760 --> 00:19:47.280 I'll see you tomorrow. 00:19:47.280 --> 00:19:48.966 Namaste. 00:19:50.031 --> 00:19:54.862 (upbeat rhythmic music)