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- What's up, everyone?

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Welcome to BREATH,
your 30 day yoga journey.

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It's Day 11. Flow.

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Let's get started.

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(bright upbeat piano music)

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Alrighty, my darling friends,

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we are going to begin
today's practice standing.

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So come on to
the top of your mat.

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I'll let you decide,

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feet hip width
apart or flush together.

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Feel this
foot-to-earth connection.

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Stand up nice and tall.

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And we're gonna bring
one hand over the other

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and bring your hands right
to your heart here to begin.

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Tuck the chin slightly,
just a little reverent bow.

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And you can
close your eyes here.

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Thank you for
allowing me to guide you.

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Can just listen to the
sound of my voice here

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as we tune in.

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Bringing our awareness
to the sound of the breath.

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Notice how you feel.

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Whatever you're bringing
to the mat today is perfect.

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It's all good.

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I'm so glad that you're here.

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We're gonna sync up
with the breath today

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in the most loving way.

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Get in the flow.

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And as you're ready,
take a deep breath in.

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And a long breath
out through the nose

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or the mouth, your choice.

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One more time, deep breath in.

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And a long breath out.

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Really grounding through
your feet on this last one.

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Big inhale, lots of love in.

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And exhale, lots of love out.

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Release the fingertips down.

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Imagine you're
tearing your mat in half.

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So whether the feet are hip
width apart or flush together,

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see if you can
really feel this connection

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almost as if you were
trying to move your legs apart.

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Strong legs, strong center.

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Here we go.
Drop the fingertips down.

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Inhale, reach for the sky.

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Exhale, palms come together.

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And right down the
midline as we fold forward.

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Inhale, moving the breath.
Lift up halfway, your version.

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Exhale to soften 
and float it down.

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Root to rise here.
Inhale, reach for the sky.

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Exhale, hands to heart.

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One cycle of breath here in.

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And out.

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Good. Drop the
fingertips down to come up.

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Inhale, reach for the sky.

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Exhale, fingertips
and palms come together,

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and we slice it down the middle.

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Inhale, halfway lift,
moving with the breath.

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Exhale to soften and fold.

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Good.

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Bend the knees,
plant the palms.

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Step one foot back,
then the other.

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There's no rush here.

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Good. Everyone, lower the knees.

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Squeeze the elbows
into the side body.

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Inhale, look forward.

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Exhale to lower all
the way to the ground.

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Good.

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Bring the feet to the mat,
heels hip width apart.

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And inhale, rise up, Cobra.

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Exhale to float it down. 
Two more like that.

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Flowing with the breath.
Inhale, rise up.

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Exhale, cascading down.

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One more time. Squeeze the
elbows in. Inhale, rise up.

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And exhale,
bringing it down.

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Good, curl the toes under.

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Inhale, this time all
the way up to a full Plank.

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And exhale to
Downward Facing Dog.

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Nice, cleansing
breath in through nose here.

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Then exhale out
through the mouth.

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Good. Inhale, lift the
right leg up high. Nice and slow.

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Exhale, knee to nose. 
Shift it forward.

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Take it all the way back up.

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Inhale. Three-Legged Dog.

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Exhale, right knee 
to right elbow.

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Moving with the breath. 
Upper body's in Plank.

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Take it back up.
Three-Legged Dog.

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You got this. Stay with it.

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And then right knee to
left elbow. Shift it forward.

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Inhale, Three-Legged Dog.

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Exhale, step the
right foot all the way up.

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Pivot on the back foot, 
bend your front knee.

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Moving with your breath.

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Inhale. left fingertips reach 
forward, up, and back,

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bringing us into Warrior II.

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Good. Relax your shoulders.

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Control your breath.

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When you're ready, inhale,
reach it forward, up, and back.

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Keep the front knee bent. 
Peaceful Warrior.

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Inhale, pull the right
thumb back. Lift your heart.

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Exhale, cartwheel it
all the way to the ground.

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Prepping for our twist.
Big inhale, reach for the sky.

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Exhale, right palm 
to the earth.

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Inhale, step the
right toes back. Plank.

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Exhale, shift forward.

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Feel free to come
on to the knees here

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or all the way to the belly.

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Inhale, rise up.

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And exhale, soften and release.

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One more. Listen to
the sound of your breath.

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Good, curl the toes under.

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Inhale to all fours 
or Plank position.

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And exhale, Downward Facing Dog.

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Reset. Arrive again.

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On your next inhale,
lift the left leg up high.

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Exhale. Knee to nose,
shift it forward.

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Good, inhale, Three-Legged Dog.

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Claw through the fingertips.

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Exhale, left knee
kisses left elbow.

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Upper body's in Plank. 
You got it.

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Inhale, kick the left foot up. 
Nice and slow.

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Exhale, cross it over.
Kiss left knee to right elbow.

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Upper body's in Plank.

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Inhale, Three-Legged Dog.

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Claw through the fingertips.

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And exhale, step it all
the way up into your lunge.

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If you don't make it,
you can use your hand

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to guide it up as
many steps as you need.

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No worries.

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Beautiful. From here, 
pivot on the back foot.

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Inhale, right fingertips 
lead the way

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all the way 
forward, up, and back.

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Warrior II.

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Strong legs. 
Pull the pinkies back.

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Head over heart, heart
over center, heart over pelvis.

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Keep the front knee bent.

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Inhale, send the left fingertips
forward, up, and back,

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Peaceful Warrior.
Pull the thumb back.

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Lift the chest. 
Hug those low ribs in.

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Good, inhale in again.

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Exhale, cartwheel
it all the way back.

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Right hand comes to the ground.

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We pivot on the back foot,
and here we go.

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Inhale, left fingertips all
the way up towards the sky.

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Squeeze that left knee in.

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Good, then slowly bring
the left palm down.

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You're doing awesome.

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Step the left toes back.

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Feel free to lower
onto the knees here.

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Inhale, look forward.

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Exhale, slowly
lower to the belly.

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This time, send your
fingertips off the mat here.

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Press in at the tops of the
feet and inhale, rise up, Cobra.

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Exhale, slowly float it down.

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Maybe take the
fingertips a little wider.

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Inhale, rise up.

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And exhale, cascade it down.

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And one more time.
Inhale, rise up.

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And exhale,
cascade it down.

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Good, plant the palms,
curl the toes under,

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press up to all
fours or Plank pose.

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And then Downward Facing Dog.

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Inhale in deeply.

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Exhale completely.

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Slowly lower to the knees.

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Bring the big toes
together, knees wide.

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Send the hips back 
and take a rest.

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Three to five breaths here.

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Nice and easy.

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Press into the tops of the feet.
Press into the fingertips.

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Nice and slow, lead with 
the heart, come back up.

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Walk the knees
underneath the hip points.

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Curl the toes under.

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Send it up high and back, 
Downward Facing Dog.

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Good, bend the knees.
Inhale to look forward.

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Exhale to make
your way up to the top.

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Feet together or
hip width apart.

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Forward Fold.

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On your next inhale,
lift up halfway.

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Find that nice extension.

179
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And then exhale
to soften and fold.

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Root to rise here,

181
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inhale, spread the fingertips, 
reach for the sky.

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Big breath, big stretch.

183
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And exhale, hands to heart.

184
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Inhale in.

185
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Exhale out.

186
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Continuing to
flow with the breath.

187
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Inhale, reach the
fingertips up high.

188
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Exhale, palms come together.

189
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Slice it right down
the middle, Forward Fold.

190
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Inhale, halfway lift,
your version.

191
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Draw the navel up
towards the spine.

192
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Lengthen through the neck.

193
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And then exhale, 
soften and bow.

194
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Beautiful. Bend the knees, 
plant the palms,

195
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step one foot back,
then the other.

196
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Inhale to look forward,
shift forward, lower the knees.

197
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And exhale, bend the elbows,
slowly lower down with control.

198
00:10:00,710 --> 00:10:03,210
Good, inhale. 
Press into the tops of the feet.

199
00:10:03,210 --> 00:10:05,250
Cobra. Just one here.

200
00:10:05,250 --> 00:10:08,250
Exhale, slowly release.

201
00:10:08,250 --> 00:10:12,230
Inhale, press into all fours
or Plank. Building strength.

202
00:10:12,230 --> 00:10:15,720
Exhale, hips up high and back,
Downward Facing Dog.

203
00:10:15,720 --> 00:10:17,940
Anchor through the left heel.

204
00:10:17,940 --> 00:10:19,860
Inhale, slide your right leg

205
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up against an
imaginary wall here

206
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as you press
into your fingertips.

207
00:10:24,700 --> 00:10:27,830
Good. From Three-Legged Dog,
take a deep breath in.

208
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Exhale, shift it forward.

209
00:10:29,180 --> 00:10:32,090
Yes, we're doing it again.
You got this. Knee to nose.

210
00:10:32,090 --> 00:10:34,760
Inhale. Lift it
back up with the breath.

211
00:10:34,760 --> 00:10:38,160
Exhale, right knee 
to right elbow.

212
00:10:38,160 --> 00:10:40,200
Good, kick it up.

213
00:10:40,200 --> 00:10:41,430
Cross it over.

214
00:10:41,430 --> 00:10:45,050
Exhale, right knee 
to left elbow.

215
00:10:45,050 --> 00:10:47,640
You got it. Last time, 
kick it up, inhale.

216
00:10:47,640 --> 00:10:50,370
Exhale, step the
right foot all the way up.

217
00:10:50,370 --> 00:10:52,320
Pivot on the back foot.
Same thing.

218
00:10:52,320 --> 00:10:56,072
Left fingertips reach forward, 
up, and back, Warrior II.

219
00:10:57,010 --> 00:10:58,590
Inhale, Peaceful Warrior.

220
00:10:58,590 --> 00:11:01,890
Right fingertips reach up
and back, front knee's bent.

221
00:11:01,890 --> 00:11:04,880
Exhale, cartwheel it
all the way back down.

222
00:11:04,880 --> 00:11:08,700
Pivot on the back foot,
plant the left palm, inhale.

223
00:11:08,700 --> 00:11:11,310
Twist, right fingertips 
up towards the sky.

224
00:11:11,310 --> 00:11:13,730
Squeeze your right knee
in towards center.

225
00:11:13,730 --> 00:11:16,124
Good, bring the right hand down.

226
00:11:16,124 --> 00:11:18,690
Inhale, step it back.

227
00:11:18,690 --> 00:11:21,550
Exhale, lower all
the way to your belly.

228
00:11:21,550 --> 00:11:24,270
Inhale, Cobra.

229
00:11:24,270 --> 00:11:26,330
Exhale to release.

230
00:11:26,330 --> 00:11:29,323
Inhale to press up
to all fours or Plank.

231
00:11:30,290 --> 00:11:33,250
Exhale to Downward Facing Dog.

232
00:11:33,250 --> 00:11:34,600
Cleansing breath.

233
00:11:34,600 --> 00:11:37,810
Take an inhale in
through the nose.

234
00:11:37,810 --> 00:11:39,845
Exhale out through the mouth.

235
00:11:41,380 --> 00:11:43,010
Anchor through the right heel.

236
00:11:44,080 --> 00:11:47,733
Inhale, slide the left
leg up an imaginary wall.

237
00:11:48,600 --> 00:11:52,840
Good, exhale. Shift it forward,
knee to nose. Strong.

238
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Inhale, kick it up.

239
00:11:53,980 --> 00:11:56,110
You got this. 
This is the last round.

240
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Left knee to left elbow. 
Upper body's in Plank.

241
00:11:58,810 --> 00:12:00,140
Rock it forward.

242
00:12:00,140 --> 00:12:01,710
Inhale, kick it up.

243
00:12:01,710 --> 00:12:03,520
Cross it over.
This is the last one.

244
00:12:03,520 --> 00:12:06,810
Left knee to right elbow. 
Rock it forward.

245
00:12:06,810 --> 00:12:08,880
Inhale, kick it up. Awesome.

246
00:12:08,880 --> 00:12:11,010
Exhale, step it all the way up.

247
00:12:11,010 --> 00:12:13,090
Pivot on the back foot.

248
00:12:13,090 --> 00:12:16,100
Find your foundation first. 
No need to rush.

249
00:12:16,100 --> 00:12:17,673
Then inhale, 
right fingertips will

250
00:12:17,673 --> 00:12:21,920
reach forward, up, and back
whenever you're ready.

251
00:12:21,920 --> 00:12:24,270
Pull the pinkies back.

252
00:12:24,270 --> 00:12:26,590
Press into the outer
edge of that back foot.

253
00:12:26,590 --> 00:12:28,420
Inhale, Peaceful Warrior.

254
00:12:28,420 --> 00:12:31,173
Left fingertips reach up
and back. Tuck the chin.

255
00:12:32,100 --> 00:12:37,080
Good, exhale, cartwheel at all
the way up, around, and down.

256
00:12:37,080 --> 00:12:38,290
Right hand to the earth.

257
00:12:38,290 --> 00:12:40,850
As we pivot on the back foot,
inhale for your twist.

258
00:12:40,850 --> 00:12:42,790
Left fingertips to the sky.

259
00:12:42,790 --> 00:12:44,233
Squeeze your left knee in.

260
00:12:45,070 --> 00:12:47,900
Good. Exhale, 
bring the left palm down.

261
00:12:47,900 --> 00:12:51,302
Step the left foot back. 
Take a deep breath in.

262
00:12:51,302 --> 00:12:54,664
And exhale, slowly lower
all the way onto your belly.

263
00:12:55,720 --> 00:12:58,290
Inhale, rise up. 
One more Cobra.

264
00:12:58,290 --> 00:13:01,459
Your best and
most beautiful Cobra.

265
00:13:01,459 --> 00:13:04,220
And then fall with the exhale.

266
00:13:04,220 --> 00:13:07,730
As you slowly release,
forehead kisses the mat.

267
00:13:07,730 --> 00:13:09,000
Curl the toes under.

268
00:13:09,000 --> 00:13:12,090
From here, we're gonna
to press up to all fours.

269
00:13:12,090 --> 00:13:14,670
Walk the knees
underneath the hips.

270
00:13:14,670 --> 00:13:18,260
And then keep walking your
right knee all the way up.

271
00:13:18,260 --> 00:13:20,110
We're gonna come
into a Pigeon here.

272
00:13:20,110 --> 00:13:21,560
So we're gonna
bring the right foot

273
00:13:21,560 --> 00:13:23,520
over towards the
left side of the mat.

274
00:13:23,520 --> 00:13:25,523
Walk the left toes behind you.

275
00:13:27,470 --> 00:13:29,960
Keep a nice, active
energy in both feet.

276
00:13:29,960 --> 00:13:32,573
You're gonna press into
the top of that left foot.

277
00:13:33,660 --> 00:13:34,800
And you're gonna look back at it

278
00:13:34,800 --> 00:13:36,850
and make sure it's
nice and straight.

279
00:13:36,850 --> 00:13:40,210
And then slowly come on
down to the forearms here.

280
00:13:40,210 --> 00:13:42,670
Palms can come
together in prayer

281
00:13:42,670 --> 00:13:44,460
or fingertips can interlace.

282
00:13:44,460 --> 00:13:46,160
And we'll bow the head.

283
00:13:46,160 --> 00:13:49,435
Relaxing the shoulders,
softening through the jaw.

284
00:13:54,308 --> 00:13:55,963
Beautiful.

285
00:13:57,620 --> 00:13:59,410
Listen to the
sound of your breath

286
00:13:59,410 --> 00:14:02,146
and keep a nice
active breath here.

287
00:14:11,030 --> 00:14:12,070
Stay where you are,

288
00:14:12,070 --> 00:14:13,840
or you can go a
little further now,

289
00:14:13,840 --> 00:14:18,840
maybe bringing the forehead
to the earth or to a blanket.

290
00:14:20,360 --> 00:14:23,290
And maybe not. 
Maybe you keep it nice and high.

291
00:14:23,290 --> 00:14:25,530
And if you'd like, you can 
also wedge your blanket

292
00:14:25,530 --> 00:14:30,021
between the earth and your
right hip for a little support.

293
00:14:36,230 --> 00:14:38,256
Inhale in deeply.

294
00:14:39,840 --> 00:14:42,042
Exhale completely.

295
00:14:43,770 --> 00:14:46,890
Lean in, snuggle up.
Anchor in the breath.

296
00:14:46,890 --> 00:14:49,930
Inhaling deeply.

297
00:14:53,140 --> 00:14:55,044
Exhaling completely.

298
00:14:58,750 --> 00:15:00,382
Inhale in.

299
00:15:01,610 --> 00:15:02,870
And on this exhale,

300
00:15:02,870 --> 00:15:06,520
slowly begin to press 
the hands into the earth.

301
00:15:06,520 --> 00:15:09,070
And just keep it nice
and slow and easy and chill

302
00:15:09,070 --> 00:15:12,030
from here on out 'til the end.

303
00:15:12,030 --> 00:15:13,330
Of time, just kidding.

304
00:15:13,330 --> 00:15:17,000
And we're gonna bring the
knees back underneath the hips.

305
00:15:17,000 --> 00:15:18,630
Just take a
couple of moments here

306
00:15:18,630 --> 00:15:21,030
to draw circles with the hips.

307
00:15:21,030 --> 00:15:23,220
Maybe a figure-eight shape.

308
00:15:23,220 --> 00:15:25,630
Might take a second
to get the hang of.

309
00:15:25,630 --> 00:15:26,813
A little figure eight.

310
00:15:27,650 --> 00:15:28,500
And then when you're ready,

311
00:15:28,500 --> 00:15:30,930
draw the left
knee all the way up.

312
00:15:30,930 --> 00:15:33,110
Right leg out. Take a
look at that right foot.

313
00:15:33,110 --> 00:15:34,783
Root it down firmly.

314
00:15:35,720 --> 00:15:37,140
And then we'll
come onto the forearms.

315
00:15:37,140 --> 00:15:39,740
You can also stay nice
and lifted on the fingertips.

316
00:15:39,740 --> 00:15:43,923
Wedge a block or blanket
between the left hip here.

317
00:15:45,500 --> 00:15:47,740
Stay nice and
active in the toes.

318
00:15:47,740 --> 00:15:50,830
Inhale in, and then exhale,

319
00:15:50,830 --> 00:15:53,560
slowly bowing the head.

320
00:15:53,560 --> 00:15:59,160
Coming into your version of a
little One-Legged Pigeon here.

321
00:15:59,160 --> 00:16:01,210
We've done
One-Legged Pigeon on the back,

322
00:16:01,210 --> 00:16:04,770
so you can always
flip onto your back

323
00:16:04,770 --> 00:16:07,890
if you think that
might be a better variation.

324
00:16:07,890 --> 00:16:10,558
We're not here long,
so close the eyes.

325
00:16:11,640 --> 00:16:15,407
And lean in, snuggle up
to the sound of your breath.

326
00:16:20,461 --> 00:16:22,120
Of course,

327
00:16:22,120 --> 00:16:24,457
we know we store a lot of

328
00:16:25,856 --> 00:16:28,720
energy, emotion in the body

329
00:16:28,720 --> 00:16:31,970
and the hips don't lie.

330
00:16:31,970 --> 00:16:36,530
So ending with a hip work

331
00:16:36,530 --> 00:16:40,733
to bring us back
into a healthy flow.

332
00:16:42,730 --> 00:16:45,983
Ultimately, we're wanting
a healthy flow of energy.

333
00:16:48,240 --> 00:16:49,073
Right?

334
00:16:50,240 --> 00:16:51,790
We might get stuck.

335
00:16:51,790 --> 00:16:54,180
We will get stuck,
but we use the tools

336
00:16:54,180 --> 00:16:57,210
of our practice to
help create a healthy flow.

337
00:16:57,210 --> 00:16:59,670
If you wanna go
down a little bit lower,

338
00:16:59,670 --> 00:17:02,950
maybe bringing the
forehead now to the arms,

339
00:17:02,950 --> 00:17:06,670
or to the earth or
to blanket or to block.

340
00:17:06,670 --> 00:17:09,289
Close your eyes and listen.

341
00:17:36,943 --> 00:17:40,910
And then gently inhale in.

342
00:17:40,910 --> 00:17:43,940
Use your exhale
to slowly press up.

343
00:17:43,940 --> 00:17:46,250
And you're gonna actually
keep the left leg where it is.

344
00:17:46,250 --> 00:17:49,710
We're gonna rock onto
the left hip, left glute,

345
00:17:49,710 --> 00:17:53,870
and we're gonna swing
the right leg around.

346
00:17:53,870 --> 00:17:55,980
Cross the ankles here.

347
00:17:55,980 --> 00:17:58,770
Sit up nice and 
tall in Sukhasana.

348
00:17:58,770 --> 00:18:01,570
Just take a second
to notice how you feel.

349
00:18:01,570 --> 00:18:04,140
Deep breath in.

350
00:18:04,140 --> 00:18:06,950
Long breath out.

351
00:18:06,950 --> 00:18:09,970
And then slowly extend
the legs out in front.

352
00:18:09,970 --> 00:18:13,660
Send the fingertips
forward. Point the toes.

353
00:18:13,660 --> 00:18:16,100
And nice and slow,
we're gonna roll it down

354
00:18:16,100 --> 00:18:17,447
as if we're holding a ball here

355
00:18:17,447 --> 00:18:20,740
and we're trying to reach the
ball forward towards the toes.

356
00:18:20,740 --> 00:18:23,870
Nice and slow, nice
and slow. nice and slow.

357
00:18:23,870 --> 00:18:28,080
Until we relax
everything on the mat.

358
00:18:28,080 --> 00:18:32,030
Tuck the chin.
Take a breath here.

359
00:18:32,030 --> 00:18:33,780
Inhale.

360
00:18:33,780 --> 00:18:36,400
Exhale.

361
00:18:36,400 --> 00:18:37,540
Nice and easy,

362
00:18:37,540 --> 00:18:40,960
slowly bringing the right
knee up towards the chest.

363
00:18:40,960 --> 00:18:43,470
Take a deep breath in.

364
00:18:43,470 --> 00:18:46,720
And exhale. Guide the 
right knee over towards

365
00:18:46,720 --> 00:18:48,740
the left side of the mat.

366
00:18:48,740 --> 00:18:50,664
Open up through the right arm.

367
00:18:52,560 --> 00:18:55,366
Supine Twist. 
Close your eyes.

368
00:18:55,366 --> 00:18:57,324
Start to relax.

369
00:18:59,420 --> 00:19:00,400
Deep breath.

370
00:19:00,400 --> 00:19:03,503
As you feel the lungs

371
00:19:05,000 --> 00:19:08,550
expand, the rib cage expands.

372
00:19:08,550 --> 00:19:11,605
Good and then slowly
bring it back to center.

373
00:19:12,700 --> 00:19:15,999
Switch. Left knee comes up. 
Take a deep breath in.

374
00:19:17,640 --> 00:19:20,250
And exhale, guide it over
towards the right side

375
00:19:20,250 --> 00:19:23,137
as you open up to the left.

376
00:19:27,410 --> 00:19:30,363
Take a nice, long breath.

377
00:19:31,420 --> 00:19:33,070
Nice, wide breath here.

378
00:19:33,070 --> 00:19:36,429
Like a lateral breath into
all four sides of the torso.

379
00:19:38,010 --> 00:19:39,410
Mmm, mmm, mmm.

380
00:19:39,410 --> 00:19:42,310
And then exhale.

381
00:19:42,310 --> 00:19:44,635
Let's do one more 
just like that. Inhale.

382
00:19:47,580 --> 00:19:48,870
Down into the belly.

383
00:19:48,870 --> 00:19:51,510
And exhale. So nice.

384
00:19:51,510 --> 00:19:53,600
Come all the way back to center.

385
00:19:53,600 --> 00:19:55,980
If there's any last
little bit of movement

386
00:19:55,980 --> 00:19:59,080
that would feel good right now,
go ahead and take it.

387
00:19:59,080 --> 00:20:01,220
I'll meet you in Shavasana.

388
00:20:01,220 --> 00:20:02,820
Extending the legs out long.

389
00:20:02,820 --> 00:20:05,100
Arms resting
gently at your sides.

390
00:20:05,100 --> 00:20:07,990
You can use your pillow if
you have it or your blanket

391
00:20:07,990 --> 00:20:12,973
to pad underneath the head
or bring underneath the knees.

392
00:20:13,810 --> 00:20:15,960
And we'll take just
a moment here together

393
00:20:15,960 --> 00:20:18,030
to find stillness.

394
00:20:24,270 --> 00:20:28,017
Allowing your breath to
return to a nice, easy rhythm.

395
00:20:43,720 --> 00:20:46,290
So when I show 
up for myself and

396
00:20:47,390 --> 00:20:52,044
specifically show
up to practice daily,

397
00:20:52,044 --> 00:20:55,820
I find that I can

398
00:20:55,820 --> 00:20:58,320
live in that flow state,

399
00:20:58,320 --> 00:21:02,680
if you will, with more ease.

400
00:21:02,680 --> 00:21:05,691
I truly am able to 
go with the flow,

401
00:21:05,691 --> 00:21:08,210
be really present,

402
00:21:08,210 --> 00:21:11,523
when I'm diligent

403
00:21:12,930 --> 00:21:16,533
about showing up to
listen and be with myself.

404
00:21:18,200 --> 00:21:21,211
So I hope this will
serve as motivation for you

405
00:21:22,840 --> 00:21:25,430
to return to the mat tomorrow.

406
00:21:26,630 --> 00:21:29,147
Thank you for sharing your 
beautiful time and energy

407
00:21:29,147 --> 00:21:32,827
with me and with Benji 
and with all of the other

408
00:21:32,827 --> 00:21:36,550
beautiful souls who 
showed up to practice today.

409
00:21:36,550 --> 00:21:38,373
Let's bring the hands together.

410
00:21:39,560 --> 00:21:41,140
Thumbs all the way
up to the third eye,

411
00:21:41,140 --> 00:21:43,355
this place of intuition.

412
00:21:44,920 --> 00:21:47,692
We'll take one
final inhale in together.

413
00:21:50,550 --> 00:21:53,548
And sending love to all
of you as we breathe out.

414
00:21:55,140 --> 00:21:56,235
Thank you.

415
00:21:56,235 --> 00:21:58,085
Namaste.

416
00:22:00,513 --> 00:22:04,113
(bright upbeat piano music)