WEBVTT 00:00:00.232 --> 00:00:02.480 - Hello my sweet friends, welcome back to Flow, 00:00:02.480 --> 00:00:04.440 your 30 Day Yoga Journey. 00:00:04.440 --> 00:00:07.560 It's an honor and a pleasure to be on this ride with you. 00:00:07.560 --> 00:00:09.040 It is Day 24. 00:00:09.040 --> 00:00:10.680 Can you believe it? 00:00:10.680 --> 00:00:12.120 Create. 00:00:12.120 --> 00:00:14.254 Let's get started. 00:00:17.256 --> 00:00:22.097 (light rhythmic music) 00:00:36.610 --> 00:00:39.400 Alrighty, let's begin lying down. 00:00:39.400 --> 00:00:42.240 Come on down to the ground. 00:00:42.240 --> 00:00:44.840 Good job, Benji. 00:00:44.840 --> 00:00:46.560 Wonderful. 00:00:46.560 --> 00:00:48.800 Bend those knees, bring the soles of the feet 00:00:48.800 --> 00:00:52.838 to the mat and allow your head to rest. 00:00:54.160 --> 00:00:58.060 Palms come to the earth, take a deep breath in. 00:00:59.200 --> 00:01:03.160 And exhale to relax the shoulders. 00:01:03.160 --> 00:01:04.960 Toes pointing forward. 00:01:04.960 --> 00:01:06.880 Walk the heels in line with the hips, 00:01:06.880 --> 00:01:10.160 take a deep breath in. 00:01:10.160 --> 00:01:14.812 And exhale, just landing here in the moment. 00:01:16.040 --> 00:01:19.984 On your next inhale, take a deep breath in. 00:01:21.200 --> 00:01:22.640 And on your exhale, 00:01:22.640 --> 00:01:25.800 slowly start to peel up from the tailbone, 00:01:25.800 --> 00:01:27.560 one vertebra at a time, 00:01:27.560 --> 00:01:32.120 massaging the spine as you 00:01:32.120 --> 00:01:36.134 slowly lift the hip points all the way up. 00:01:40.400 --> 00:01:42.680 Shins forward. 00:01:42.680 --> 00:01:45.640 Chest lifts to the chin, chin lifts to the sky. 00:01:45.640 --> 00:01:47.480 Take a deep breath in. 00:01:47.480 --> 00:01:50.930 And exhale, soften through the sternum 00:01:50.930 --> 00:01:54.083 and slowly melt it down. 00:01:56.080 --> 00:01:59.240 One vertebra at a time, slowing it down. 00:01:59.240 --> 00:02:01.360 Again, inhale in. 00:02:01.360 --> 00:02:05.000 Exhale, tailbone slowly lifts. 00:02:05.000 --> 00:02:10.440 Then the sacrum, low back, mid-back, 00:02:10.440 --> 00:02:11.760 upper back. 00:02:11.760 --> 00:02:15.800 Hip points lift, take a deep breath in. 00:02:15.800 --> 00:02:18.920 Exhale, soften through the sternum, 00:02:18.920 --> 00:02:21.080 slowly melting it down 00:02:21.080 --> 00:02:24.317 one vertebra at a time. 00:02:26.480 --> 00:02:30.080 One more time, just like this. 00:02:30.080 --> 00:02:34.279 Tailbone lifts, slowly we lift up. 00:02:39.120 --> 00:02:41.400 And then slowly we lower down, 00:02:41.400 --> 00:02:46.640 sternum softens, mid-back, low back, 00:02:46.640 --> 00:02:49.160 and then the tailbone. 00:02:49.160 --> 00:02:50.960 Alright, now we're gonna shift 00:02:50.960 --> 00:02:55.720 our weight to the left hip and slow and steady, 00:02:55.720 --> 00:02:57.800 shift your weight to the left foot, left hip. 00:02:57.800 --> 00:02:59.320 Slow and steady we're gonna repeat, 00:02:59.320 --> 00:03:02.760 but we're gonna roll up on the left side. 00:03:02.760 --> 00:03:04.640 Left side of the spine. 00:03:04.640 --> 00:03:05.720 So your right hip will be 00:03:05.720 --> 00:03:09.600 a little bit higher than your left hip. 00:03:09.600 --> 00:03:13.725 Just play and then lower it down on the left side. 00:03:15.480 --> 00:03:20.080 And then slowly shifting it over to the right side. 00:03:20.080 --> 00:03:24.520 Tucking the tailbone and slowly, you got to stay focused, 00:03:24.520 --> 00:03:29.280 slowly rolling it up on the right side of the spine. 00:03:29.280 --> 00:03:32.200 Pressing into the right foot. 00:03:32.200 --> 00:03:35.034 Left hip will be higher than the right this time. 00:03:36.600 --> 00:03:39.356 And then lowering it down. 00:03:41.760 --> 00:03:44.440 Shift your hips to the left, 00:03:44.440 --> 00:03:47.200 rolling up on the left side of the spine. 00:03:47.200 --> 00:03:50.900 Right hip point will be higher than the left. 00:03:57.360 --> 00:03:58.840 And then follow your breath, 00:03:58.840 --> 00:04:02.320 take it to the right one last time. 00:04:02.320 --> 00:04:04.884 Slowly rolling up. 00:04:06.280 --> 00:04:09.608 Left hip point will be higher. 00:04:15.840 --> 00:04:17.240 Beautiful. When you're done go ahead and 00:04:17.240 --> 00:04:20.080 bring it back to center and let's do one right up the 00:04:20.080 --> 00:04:24.480 center line once again starting with the tailbone. 00:04:24.480 --> 00:04:28.840 Lifting it up, moving, isolating as much as we can, 00:04:28.840 --> 00:04:32.316 one vertebra at a time. 00:04:35.840 --> 00:04:39.561 And then same thing on the way down. 00:04:43.040 --> 00:04:44.840 Beautiful. Walk the feet together now, 00:04:44.840 --> 00:04:46.520 open the knees wide, 00:04:46.520 --> 00:04:49.320 bring the hands to the low belly. 00:04:49.320 --> 00:04:54.720 Inhale, breathe into your hands, nice big balloon breath here. 00:04:54.720 --> 00:04:57.737 And exhale to let it go. 00:04:59.120 --> 00:05:01.880 Again, inhale, breathe into the belly. 00:05:01.880 --> 00:05:05.440 Big balloon inflates here. 00:05:05.440 --> 00:05:10.200 And exhale, draw it in. 00:05:10.200 --> 00:05:11.680 One more time. 00:05:11.680 --> 00:05:15.600 Big inhale, fill your balloon. 00:05:15.600 --> 00:05:18.120 Pause at the top and hold the breath here. 00:05:18.120 --> 00:05:19.880 Relax the shoulders down. 00:05:19.880 --> 00:05:22.498 Neck stays long. 00:05:24.800 --> 00:05:27.472 And then release. 00:05:29.920 --> 00:05:32.170 Lovely. Interlace the fingertips, 00:05:32.170 --> 00:05:34.760 bring them behind the head now. 00:05:34.760 --> 00:05:39.000 So your elbows and your legs are mirroring each other here. 00:05:39.000 --> 00:05:41.640 Feel free to extend the thumbs to cradle the neck here if 00:05:41.640 --> 00:05:43.880 that feels a little more supportive. 00:05:43.880 --> 00:05:46.000 Soles of the feet pressed together. 00:05:46.000 --> 00:05:49.200 We inhale in, exhale, navel draws down, 00:05:49.200 --> 00:05:50.920 low ribs press down and 00:05:50.920 --> 00:05:54.040 into the mat so you can lift up through the head, 00:05:54.040 --> 00:05:56.298 the neck, the chest. 00:05:57.760 --> 00:06:01.200 Find support in the low back by engaging the abdominals. 00:06:01.200 --> 00:06:04.760 Inhale in here, lift a little higher. 00:06:04.760 --> 00:06:07.519 Exhale, stay. 00:06:09.200 --> 00:06:13.320 And now moving with the breath, inhale lower half an inch. 00:06:13.320 --> 00:06:15.462 Exhale, lift. 00:06:16.640 --> 00:06:19.040 Inhale, lower. 00:06:19.040 --> 00:06:21.200 Exhale, lift. 00:06:21.200 --> 00:06:24.440 Now try to keep the neck long the whole time. 00:06:24.440 --> 00:06:28.360 Each time you lift you're pressing your low rib cage 00:06:28.360 --> 00:06:33.630 down into the mat to lift up and engage the abdominal wall. 00:06:36.800 --> 00:06:38.640 So it's not a huge move but 00:06:38.640 --> 00:06:41.151 it's a mighty move 00:06:41.151 --> 00:06:45.600 creating strength in the core, 00:06:45.600 --> 00:06:48.430 cultivating stability 00:06:48.430 --> 00:06:50.367 around the spine. 00:06:51.720 --> 00:06:56.560 Think about drawing your low belly in and up and 00:06:56.560 --> 00:07:01.562 maintaining that throughout the flow with your breath. 00:07:08.280 --> 00:07:12.320 Use your hands to gently pull the back of the head creating 00:07:12.320 --> 00:07:17.023 a little traction there to keep the neck nice and long. 00:07:20.040 --> 00:07:22.905 You got this, stay with it. 00:07:26.320 --> 00:07:27.877 Five. 00:07:31.503 --> 00:07:33.480 Three, 00:07:33.480 --> 00:07:35.600 two, 00:07:35.600 --> 00:07:38.200 one, and release. 00:07:38.200 --> 00:07:40.760 Bring the fingertips to the outer edges of the legs. 00:07:40.760 --> 00:07:45.360 Slowly close the legs together, knees come together. 00:07:45.360 --> 00:07:47.000 Press up off the tops of the feet. 00:07:47.000 --> 00:07:49.760 Slide the hands to the kneecaps 00:07:49.760 --> 00:07:52.480 and allow yourself to come into a neutral spine here. 00:07:52.480 --> 00:07:55.080 So the tailbone's gonna reach down. 00:07:55.080 --> 00:07:57.077 Feet are soft. 00:07:58.520 --> 00:07:59.981 Breathe. 00:08:01.520 --> 00:08:03.640 Now stirring with the knees. 00:08:03.640 --> 00:08:04.920 Open them wide. 00:08:04.920 --> 00:08:06.280 Breathe in. 00:08:06.280 --> 00:08:09.920 Then bring them close to the chest, the shoulders. 00:08:09.920 --> 00:08:13.160 Hug the low back and then take them forward, 00:08:13.160 --> 00:08:17.200 around and in. 00:08:17.200 --> 00:08:18.560 Moving with your breath. 00:08:18.560 --> 00:08:23.517 Feeling this massage in the sacrum. 00:08:25.880 --> 00:08:29.360 And then taking the circle the other way. 00:08:36.840 --> 00:08:39.600 The next time the knees are together, 00:08:39.600 --> 00:08:44.040 you'll bring the palms to the tops of the shins 00:08:44.040 --> 00:08:45.400 somewhere. 00:08:45.400 --> 00:08:48.000 Inhale in, tuck your chin. 00:08:48.000 --> 00:08:50.400 Exhale, bend your elbows left to right. 00:08:50.400 --> 00:08:55.880 Slowly peel the nose up toward the knees. 00:08:55.880 --> 00:08:57.920 Doesn't have to get close, 00:08:57.920 --> 00:09:00.640 just the intention rounding through the spine. 00:09:00.640 --> 00:09:03.369 Now draw your navel, 00:09:03.369 --> 00:09:08.527 your low belly in, and breathe. 00:09:13.760 --> 00:09:16.120 Good. Stay relaxed in the neck, 00:09:16.120 --> 00:09:17.840 relaxed in the skin of the face. 00:09:17.840 --> 00:09:20.160 Stay here with the right knee. 00:09:20.160 --> 00:09:23.840 Extend just the left leg out. 00:09:23.840 --> 00:09:25.400 Wind Relieving Pose, 00:09:25.400 --> 00:09:28.600 the official name of this posture. 00:09:28.600 --> 00:09:30.040 Squeeze and lift. 00:09:30.040 --> 00:09:32.251 Draw the belly down. 00:09:33.520 --> 00:09:36.240 Then keep it maintained in the core. 00:09:36.240 --> 00:09:39.600 Keep the neck relaxed as you bring the left knee in, 00:09:39.600 --> 00:09:41.416 both knees together. 00:09:42.520 --> 00:09:44.640 And then slow and steady, 00:09:44.640 --> 00:09:48.296 soft in the neck as you extend the right leg out. 00:09:49.880 --> 00:09:52.979 Bend your elbows left to right. 00:09:54.360 --> 00:09:56.280 Alright, right knee comes in. 00:09:56.280 --> 00:09:58.702 Last squeeze here, breathe. 00:10:00.040 --> 00:10:02.240 And then exhale, release. 00:10:02.240 --> 00:10:04.480 Prepare for Bridge once again. 00:10:04.480 --> 00:10:06.440 Palms and feet come to the ground. 00:10:06.440 --> 00:10:08.440 We lift the tailbone. 00:10:08.440 --> 00:10:10.280 Lift the hip points up high. 00:10:10.280 --> 00:10:11.520 And this time snuggle your 00:10:11.520 --> 00:10:13.520 shoulder blades underneath your heart. 00:10:13.520 --> 00:10:18.147 Maybe take a bind interlacing the fingertips. 00:10:21.480 --> 00:10:24.160 Inhale in, exhale to release. 00:10:24.160 --> 00:10:29.080 Everything slowly lowering the hips to the mat. 00:10:29.080 --> 00:10:31.160 You're gonna cross the ankles here. 00:10:31.160 --> 00:10:33.040 Grab the outer edges of the feet, 00:10:33.040 --> 00:10:35.520 or you can grab your big toes with your index finger, 00:10:35.520 --> 00:10:37.840 middle finger and thumb. 00:10:37.840 --> 00:10:39.640 Your choice. 00:10:39.640 --> 00:10:43.240 And slow and steady, we're gonna rock and roll up and 00:10:43.240 --> 00:10:46.560 down the length of the spine. 00:10:46.560 --> 00:10:50.239 Coming up to a cross-legged seat. 00:10:51.560 --> 00:10:55.680 Sit up nice and tall here, Sukhasan. 00:10:55.680 --> 00:10:56.840 And when you're ready, 00:10:56.840 --> 00:10:59.240 we'll take a gentle twist to the right, 00:10:59.240 --> 00:11:01.120 left palm to the right knee, 00:11:01.120 --> 00:11:03.800 right fingertips behind. 00:11:03.800 --> 00:11:06.480 Draw the low belly in and up. 00:11:06.480 --> 00:11:08.720 Inhale lots of love in here. 00:11:08.720 --> 00:11:11.010 Inhale gentle twist. 00:11:12.140 --> 00:11:15.160 Inhale, lift and lengthen. 00:11:15.160 --> 00:11:17.599 Exhale, twist. 00:11:19.120 --> 00:11:21.520 Slowly melt it back through center. 00:11:21.520 --> 00:11:24.120 Inhale, take it to the other side. 00:11:24.120 --> 00:11:27.400 Exhale, draw the low belly in and up. 00:11:27.400 --> 00:11:28.600 Moving with your breath, 00:11:28.600 --> 00:11:31.160 inhale, ride the wave all the way up 00:11:31.160 --> 00:11:33.200 through the crown of the head. 00:11:33.200 --> 00:11:36.424 Exhale, navel draws in. 00:11:41.920 --> 00:11:44.080 Then slowly bring it back to center. 00:11:44.080 --> 00:11:47.374 We'll come forward onto all fours. 00:11:49.120 --> 00:11:50.280 Knees underneath the hips, 00:11:50.280 --> 00:11:51.520 wrists underneath the shoulders. 00:11:51.520 --> 00:11:53.400 Bump the hips to the left. 00:11:53.400 --> 00:11:55.000 Look past your right shoulder. 00:11:55.000 --> 00:11:57.678 Feel that stretch in the left side waist. 00:11:58.800 --> 00:12:01.398 And then take it to the other side. 00:12:03.240 --> 00:12:05.840 And again to the left. 00:12:05.840 --> 00:12:08.040 Hands and feet stay where they are. 00:12:08.040 --> 00:12:10.500 And then to the right. 00:12:12.560 --> 00:12:14.480 And then back to center. 00:12:14.480 --> 00:12:16.880 Keep the left foot on the ground, rooted. 00:12:16.880 --> 00:12:18.640 Send the right toes out long. 00:12:18.640 --> 00:12:20.080 Inhale in. 00:12:20.080 --> 00:12:21.840 Exhale, knee to nose. 00:12:21.840 --> 00:12:24.040 Just the right knee. 00:12:24.040 --> 00:12:26.560 Inhale, extend. 00:12:26.560 --> 00:12:28.880 Exhale, knee to nose. 00:12:29.760 --> 00:12:32.280 Inhale, extend. 00:12:32.280 --> 00:12:35.160 Exhale, knee to nose. 00:12:35.160 --> 00:12:37.160 Inhale, extend. 00:12:37.160 --> 00:12:38.960 Step the right foot up. 00:12:38.960 --> 00:12:40.120 Nice low lunge. 00:12:40.120 --> 00:12:41.520 Walk the left knee back. 00:12:41.520 --> 00:12:44.240 Draw your navel in and up. 00:12:44.240 --> 00:12:44.960 Crescent Lunge. 00:12:44.960 --> 00:12:46.880 Sweep the arms forward, up and back. 00:12:46.880 --> 00:12:48.000 We're sinking deep here, 00:12:48.000 --> 00:12:49.920 pulling the right hip crease back, 00:12:49.920 --> 00:12:52.760 finding that length through the side waist. 00:12:52.760 --> 00:12:54.280 All the way up through the side body. 00:12:54.280 --> 00:12:56.560 Maybe you take your gaze up. 00:12:56.560 --> 00:12:58.120 Inhale in here. 00:12:58.120 --> 00:13:01.240 Exhale, slow and steady 00:13:01.240 --> 00:13:03.000 fingertips come back to the earth. 00:13:03.000 --> 00:13:04.360 Nice. 00:13:04.360 --> 00:13:06.040 From here, we'll bring it right 00:13:06.040 --> 00:13:10.040 back to all fours and bump the hips to the right. 00:13:10.040 --> 00:13:13.120 Send your gaze to the left. 00:13:13.120 --> 00:13:14.920 Take it through center. 00:13:14.920 --> 00:13:15.920 To the other side. 00:13:15.920 --> 00:13:19.513 Hands and feet stay in alignment. 00:13:21.280 --> 00:13:24.438 And one more time to the right. 00:13:26.080 --> 00:13:30.040 And to the left, draw the low belly in here. 00:13:30.040 --> 00:13:31.360 Try to maintain that. 00:13:31.360 --> 00:13:33.240 Beautiful. Here we go. 00:13:33.240 --> 00:13:36.640 Press the right foot down, left foot extends. 00:13:36.640 --> 00:13:38.320 Breathe in. 00:13:38.320 --> 00:13:41.800 Exhale, breathe out, knee to nose. 00:13:41.800 --> 00:13:44.440 Inhale, extend. 00:13:44.440 --> 00:13:49.860 Exhale, gather the muscles of the abdominal wall up and in. 00:13:49.860 --> 00:13:52.280 Good. Inhale, extend. 00:13:53.250 --> 00:13:55.240 Exhale, gather. 00:13:55.240 --> 00:13:58.160 Lift and squeeze. 00:13:58.160 --> 00:14:00.240 Inhale, extend. 00:14:00.240 --> 00:14:02.680 Exhale, step it all the way up. 00:14:02.680 --> 00:14:03.800 Nice low lunge. 00:14:03.800 --> 00:14:06.524 Walk that right knee back for a deeper stretch. 00:14:07.800 --> 00:14:08.880 Crescent Lunge. 00:14:08.880 --> 00:14:10.200 Pull the left hip crease back. 00:14:10.200 --> 00:14:12.360 Sweep the fingertips forward, up and back. 00:14:12.360 --> 00:14:13.560 Lift your heart. 00:14:13.560 --> 00:14:15.680 Find extension. 00:14:15.680 --> 00:14:17.080 Find length. 00:14:17.080 --> 00:14:20.073 Support lifting from the pelvic floor. 00:14:21.600 --> 00:14:23.320 Inhale in. 00:14:23.320 --> 00:14:25.400 Exhale, slow and steady. 00:14:25.400 --> 00:14:28.489 Bring it back. Come back to all fours. 00:14:30.400 --> 00:14:32.120 Walk the knees together now. 00:14:32.120 --> 00:14:33.600 Spread the fingertips wide. 00:14:33.600 --> 00:14:34.800 Come into a Half Plank. 00:14:34.800 --> 00:14:35.960 So shift your weight so 00:14:35.960 --> 00:14:39.600 that your shoulders are over your wrists. 00:14:39.600 --> 00:14:43.120 Draw the shoulders away from the ears as you lengthen here. 00:14:43.120 --> 00:14:44.360 Inhale in. 00:14:44.360 --> 00:14:46.040 Exhale, lower halfway. 00:14:46.040 --> 00:14:48.360 Bend the elbows and then press back up. 00:14:48.360 --> 00:14:49.800 Only two more. 00:14:49.800 --> 00:14:50.960 Inhale, extend. 00:14:50.960 --> 00:14:53.000 Exhale, lower halfway. 00:14:53.000 --> 00:14:54.960 And press back up. 00:14:54.960 --> 00:14:56.515 Last one. 00:14:58.200 --> 00:15:00.480 And then lower all the way to the belly here. 00:15:00.480 --> 00:15:04.320 We're gonna walk the knees now as wide as the mat. 00:15:04.320 --> 00:15:05.720 Keep the hands where they are. 00:15:05.720 --> 00:15:09.280 Squeeze the elbows into the side body so knees are wide. 00:15:09.280 --> 00:15:11.123 Feet are together. 00:15:12.560 --> 00:15:13.560 Inhale in. 00:15:13.560 --> 00:15:15.760 Exhale, slowly press into 00:15:15.760 --> 00:15:19.640 the pubic bone and lift up into a Cobra here. 00:15:19.640 --> 00:15:20.840 Little mermaid Cobra. 00:15:20.840 --> 00:15:23.360 It's not going to be big. 00:15:23.360 --> 00:15:24.280 And release. 00:15:24.280 --> 00:15:26.560 Forehead kisses the mat. 00:15:26.560 --> 00:15:29.230 Again, inhale, rise up. 00:15:31.670 --> 00:15:33.240 Exhale, release. 00:15:33.240 --> 00:15:35.520 Last one. 00:15:35.520 --> 00:15:37.240 Inhale. 00:15:39.080 --> 00:15:41.440 And exhale, release. 00:15:41.440 --> 00:15:42.680 Beautiful. 00:15:42.680 --> 00:15:44.920 Walk the knees together. 00:15:44.920 --> 00:15:46.640 Send the toes out long. 00:15:46.640 --> 00:15:50.080 We're gonna slow and steady turn onto our left side today. 00:15:50.080 --> 00:15:52.280 So come onto the right side of your mat. 00:15:52.280 --> 00:15:53.880 Turn onto your left shoulder, 00:15:53.880 --> 00:15:58.600 left ear and roll over onto your back. 00:16:00.280 --> 00:16:01.920 Happy Baby, bend the knees, 00:16:01.920 --> 00:16:04.400 grab the outer edges of the feet. 00:16:04.400 --> 00:16:06.960 Kick the soles of the feet up towards the sky. 00:16:06.960 --> 00:16:09.000 Breathe into your belly and 00:16:09.000 --> 00:16:12.640 find a little improvised movement here. 00:16:12.640 --> 00:16:16.936 Maybe rocking a little side to side. 00:16:18.120 --> 00:16:22.166 Maybe you extend one leg and then the other. 00:16:23.200 --> 00:16:27.880 Maybe you come into a full straddle for a few breaths. 00:16:27.880 --> 00:16:32.091 Maybe you move the hands to the arches of the feet. 00:16:36.320 --> 00:16:40.360 Bringing that creativity to 00:16:40.360 --> 00:16:44.543 the mat always through listening and responding. 00:16:45.800 --> 00:16:50.320 From Happy Baby, you might take a twist. 00:16:50.320 --> 00:16:55.480 You might massage the low back again by hugging the knees. 00:16:55.480 --> 00:16:58.967 Maybe you want to take another Bridge Pose. 00:17:00.680 --> 00:17:04.360 Maybe windshield wiper the legs a little left to right finding 00:17:04.360 --> 00:17:09.495 that internal rotation of the hip socket. 00:17:11.960 --> 00:17:15.696 And after a couple moments of freestyle, 00:17:17.200 --> 00:17:22.021 we'll come to rest with the legs extended. 00:17:24.920 --> 00:17:28.606 Arms resting gently at your side. 00:17:37.640 --> 00:17:41.760 And then close your eyes and take a moment to relax, 00:17:41.760 --> 00:17:45.280 to give yourself permission here to do absolutely nothing. 00:17:45.280 --> 00:17:49.620 To simply be and observe your energy 00:17:49.620 --> 00:17:52.990 as it is in this moment. 00:17:55.200 --> 00:17:56.600 You might part the lips. 00:17:56.600 --> 00:17:59.053 You might let everything go. 00:18:09.440 --> 00:18:13.440 Thank you so much for taking this time for yourself today, 00:18:13.440 --> 00:18:17.676 for self-study, self-inquiry 00:18:19.353 --> 00:18:22.040 and mindful movement to cultivate a 00:18:22.040 --> 00:18:23.800 healthy flow of energy in the body. 00:18:23.800 --> 00:18:25.820 You are my hero. 00:18:25.820 --> 00:18:29.920 I hope you have a wonderful rest of the day or evening. 00:18:29.920 --> 00:18:32.800 Bring the palms together, thumbs to third eye. 00:18:32.800 --> 00:18:36.874 Deep breath in to close this practice. 00:18:38.810 --> 00:18:41.814 Exhale lots of love out. 00:18:43.640 --> 00:18:45.200 See you tomorrow. 00:18:45.200 --> 00:18:46.971 Namaste. 00:18:48.061 --> 00:18:52.870 (upbeat rhythmic music)