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- Hi everyone welcome to Home,
your 30-day yoga journey.

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It's Day 4.

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Activate!

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(upbeat gentle music)

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Okay let's begin 
today on our backs.

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Bet you didn't see that coming.

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Come on down to the ground

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and right away, as you

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come to your first position,

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begin to activate your breath.

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Bend your knees, bring the
soles of feet to the ground.

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Bring your hands to your belly.

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Take the deepest breath 
you've taken all day, in.

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And breathe out, empty it,
empty it, empty it, empty it.

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Out through the nose or mouth.

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Good, big inhale.

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Activating the breath,

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remembering the 
breath always comes first.

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And using the exhale to let
go of any stress or tension

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you might be 
coming onto the mat with.

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Keep an open mind.

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There's so much to 
pick up along the way here

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with this 
regular daily practice.

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And today's session

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is about

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action, discipline.

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Now, don't worry.
I got your back.

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Just laying the foundations

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for a fulfilling,

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sustainable at home practice.

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Making our way back home.

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So continue to 
gently activate the breath.

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And we're gonna slowly

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just rock the head 
a little side to side,

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ear-to-ear, a little
passive stretch in the neck

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and the traps.

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So active breath.

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The breath always comes first.

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As we begin to layer on more,
remember this.

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The breath always comes first.

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You can always spend your time

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activating, 
snuggling up with your breath.

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And that is 
worth your time here.

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Okay bring the head 
back to center stillness.

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We're gonna slowly 
interlace the fingertips,

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bring them behind the head.

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Extend the thumbs so you create
this little neck hammock.

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You can give yourself 
a little massage here.

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Start to smell 
your armpits already.

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Mhmmm.

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Elbows nice and wide.

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Now ground through the feet,

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scoop your tail bone up 
so your low back can come

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flushed to the mat.

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So nice, beautiful connection

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between the low 
back and the earth.

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I say beautiful 
because you should feel

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like supported.

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And right away you could see how

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bringing your awareness 
to this support in the low back

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is gonna create 
a little activation

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in the abdominal wall.

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Some more than others, some,

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you could really start 
to feel a tremble already

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if you haven't activated 
these muscles in a while.

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Welcome, welcome back,
welcome home.

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Here we go, inhale in again.

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Exhale, navel draws down.

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Low back stays 
flush with the mat.

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You're just 
gonna lift one leg up.

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Shin parallel to the 
ceiling and then the other.

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A little more 
activation in the core,

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low back is nice and flush.

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Breathe here.

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In time, we'll work to 
bring the knees over the hips.

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But if that's not 
happening for you,

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in a way that feels 
supportive in the low back,

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work in a way that 
feels supportive, right.

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Recognize what feels good,

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what feels supportive.

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Pain does not feel good.

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That is not supportive.

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Okay, inhale and again here,
keep the elbows wide,

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they're gonna wanna come in.

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Keep 'em nice and wide.

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As you lift your chest,
your chin and your gaze

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up towards the sky.

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So not a crunch, but lifting up

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and almost as if you're
sending your gaze up and back.

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So we're activating 
the abdominal wall.

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(mimic radio static) Activate!

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Breathing deep, 
inhale in, elbows wide.

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You can use your thumbs 
here to support your neck.

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Scoop the tailbone up,
excuse me.

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Hug your low ribs in.

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Maybe experiment with 
drawing your knees out,

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just a bit for three.

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Breathe deep, two.

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And release.

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Hug your knees into your chest.

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Take a deep breath in.

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Exhale.

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Now bring your hands to 
the backs of the thighs.

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And we're gonna, 
we're gonna have a little fun.

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So let's go on a 
little journey here.

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We're gonna 
rock and roll up and down

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the length of the spine.

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So keeping that connection,
that active core,

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your awareness 
of your shoulders.

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So if this feels 
really silly to you,

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you are not alone.

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It did as well for me when
I first started doing this.

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If you wanna catch a 
little Plow Pose here,

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if it's in your practice 
to touch the toes back,

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you can but otherwise,
don't worry.

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Here comes the real moment,

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a chance to align 
with a little humility.

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Here we go.

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The next time you rock up,
we're gonna come

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all the way up and 
forward into a little squat.

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And if you're like haha, hehe,

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Adriene, very funny.

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I get it, it's all and good.
So make your way there.

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You can choreograph that.

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And I mentioned the humility

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because there 
are so many moments

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in the asana practice 
where we have a chance

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to be humbled, and for it to
be like a positive experience,

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versus like something we're
just trying to blow through

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so, activate the 
humility as well.

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And we're gonna come 
into this little squat,

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stretching through 
the fascia of the feet.

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You know, this could be 
really intense for your feet,

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so breathe deep.

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Use your fingertips 
to brace you here.

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If it's available, find 
a stretch in the back body

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by drawing the chin in, 
nose in towards heart center.

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Breathe deep here.
We got this.

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And then, yup, you guessed it.
We're gonna drop the heels.

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Begin the lift the hips up high.

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Forward Fold.

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Activate your breath.

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Again, each time we 
come into this Forward Fold,

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and particularly as we 
do it with more regularity,

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(sighs) so good for 
the nervous system.

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I'm sure you don't 
need me to remind you

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how important that is,
particularly nowadays.

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So take some nice 
deep breaths here.

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Then look down at your feet.

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You're gonna 
lift all of your toes.

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Ground through all 
four corners of the feet

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and we're activating

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this idea of pressing through

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all four corners 
of the feet equally.

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We call this four 
part equal standing.

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Samastitihi.

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So start it here 
in the Forward Fold.

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Activate the feet.

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Find this Pada Bandha,
this foot lock,

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this foot-to-earth connection.

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And whatever that means to you,
just doing your best.

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And then from there,

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we're gonna ground into that
four part equal standing,

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and begin to roll it up.

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Take your time.

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Stand up nice and tall,

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and see if you can imagine,

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listen carefully,

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this upward current of 
energy coming all the way up

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through your front side.

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And then see if you can activate

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or imagine this idea 
of this downward energy

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activating down your back side.

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So we have this loop.

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We have this upward current
of energy through the front.

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And this downward 
energy through the back.

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And just see if you 
can create this image

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of this energy loop, and imagine

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your body in the 
center of this loop.

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And if you're like, okay 
what am I supposed to do?

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That's okay, 
just stay open to this idea.

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But maybe, your body 
responds a little bit

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to this upward 
current of energy.

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And maybe it responds to this
downward current of energy.

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So finding places to 
life like through the crown,

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of the head, through the heart,
the sternum.

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And places to ground.

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Maybe drawing 
the shoulder blades in

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and down the back body.

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Pressing firmly into the heels.

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Tagging a little bit of 
weight in your fingertips.

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Relaxing your shoulders down.

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So we're activating this
principle of opposition, right.

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Upward and downward,
masculine and feminine.

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Sun, moon, light, dark.

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Here we go.
Inhale, reach for the sky.

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Exhale, Forward Fold.

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Hi Benji.

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Inhale, lift it up halfway.

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Pull the elbows back, 
lengthen through the neck.

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Exhale, to soften and fold.

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Alright, listen carefully.
Bend your knees.

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You're gonna step 
just the left foot back.

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Go ahead and lower then to
the left knee here to start.

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Inhale sweep the arms 
all the way up and over head.

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Now we're gonna come 
out of the crescent lunge

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a little bit here 
by pressing firmly,

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activating through all four
corners of that front foot.

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And then sending the 
fingertips up towards the sky.

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If this is too much for you,

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bring the hands 
to the waistline.

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We're gonna pull the 
right hip crease back.

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We're gonna 
squeeze the inner thighs,

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activating the midline.

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So squeeze the inner 
thighs to the center.

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Lift up from the pelvic floor,

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activate that midline.

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Think of this 
upward current of energy,

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coming up through the front.

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And then this downward 
energy through the back.

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Inhale in here.

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Exhale to slowly release.

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Plant the palms, 
lift the back knees.

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Step your right toes back.

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Inhale to look forward.

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Shift forward.

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Exhale, lower all the 
way down to your belly.

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Hi Benji.

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Inhale Cobra.

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(laughing)

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I'm not sorry.

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Exhale, release.

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Curl the toes under.

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Inhale, press up up 
to all fours or Plank.

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Downward Facing Dog.

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Breathe out.

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Inhale in deeply here.

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Pedal it out if you like.

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Exhale completely.

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Find what feels good here.

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Careful to not hold 
or clench in the neck.

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Good, bend your knees.

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Inhale, look forward.

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Exhale, step or hop to the top.

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Feet together, really together.

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Good, Forward Fold.

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Inhale, halfway 
lift to your version.

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Exhale to soften and fold.

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Inhale to bend the knees.

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Reach all the way 
up towards the sky

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and then listen carefully,
we're gonna exhale.

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Go all the way back down.

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Forward Fold.

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Inhale, halfway lift,
your version.

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Moving with your breath,
exhale to fold.

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Bend your knees.

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This time step 
the right toes back.

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Lower the right 
knee to the earth.

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Now, activate through all four
corners of that front foot.

260
00:11:51,644 --> 00:11:53,613
Squeeze the inner thighs 
to the midline right away.

261
00:11:53,613 --> 00:11:55,081
Lift up from the pelvic floor.

262
00:11:55,081 --> 00:11:57,884
Hands to the waistline, 
or reach up towards the sky.

263
00:11:57,884 --> 00:12:00,119
Come up out of that 
front leg a little bit.

264
00:12:00,119 --> 00:12:02,322
Activating the 
abdominal wall here,

265
00:12:02,322 --> 00:12:04,984
squeeze the inner thighs inwards

266
00:12:04,984 --> 00:12:07,927
so we can find that 
connection to the midline.

267
00:12:07,927 --> 00:12:11,731
Activating, lifting from the
pelvic floor, all the way up.

268
00:12:11,731 --> 00:12:14,734
Lots of energy, 
activate the fingertips here.

269
00:12:14,734 --> 00:12:16,436
Lengthen through the crown.

270
00:12:17,894 --> 00:12:19,038
Inhale in.

271
00:12:19,906 --> 00:12:21,708
Exhale to release.

272
00:12:21,708 --> 00:12:24,310
Come all the way back down,
step it back.

273
00:12:24,310 --> 00:12:27,747
Plank or Half Plank,
Cobra or Chaturanga.

274
00:12:27,747 --> 00:12:29,718
Moving with your breath.
Hey buddy.

275
00:12:32,185 --> 00:12:34,237
We'll meet in 
Downward Facing Dog.

276
00:12:37,156 --> 00:12:38,324
Activate your breath.

277
00:12:44,464 --> 00:12:47,133
Bend your knees, 
inhale to look forward.

278
00:12:47,133 --> 00:12:49,102
Exhale to make 
your way to the top.

279
00:12:50,103 --> 00:12:51,237
Take your time.

280
00:12:53,840 --> 00:12:56,042
Big inhale lifts you up halfway,

281
00:12:56,042 --> 00:12:58,344
lots of length in the neck.

282
00:12:58,344 --> 00:13:00,279
Exhale to soften and fold.

283
00:13:01,914 --> 00:13:02,882
Root to rise here.

284
00:13:02,882 --> 00:13:04,684
Inhale, reach for the sky.

285
00:13:04,684 --> 00:13:06,819
Big breath, big stretch.

286
00:13:06,819 --> 00:13:08,554
Zipping up through the legs,

287
00:13:08,554 --> 00:13:11,124
activating, lifting up 
through the pelvic floor,

288
00:13:11,124 --> 00:13:12,759
finding that midline.

289
00:13:12,759 --> 00:13:15,061
And then we'll 
bring the hands together

290
00:13:15,061 --> 00:13:16,529
and back down to the heart.

291
00:13:17,397 --> 00:13:19,165
Inhale in here.

292
00:13:19,165 --> 00:13:21,768
Use the exhale to 
relax your shoulders down.

293
00:13:23,703 --> 00:13:26,305
Good one more big 
breath in here, inhale.

294
00:13:27,524 --> 00:13:29,709
And exhale to empty it out.

295
00:13:30,510 --> 00:13:33,112
Good. Inhale to drop your 
fingertips down to come up.

296
00:13:33,112 --> 00:13:35,148
Big breath, big stretch.

297
00:13:35,148 --> 00:13:37,016
Exhale, Forward Fold.

298
00:13:38,951 --> 00:13:41,954
Inhale, halfway lift, 
moving with the breath.

299
00:13:41,954 --> 00:13:44,791
Exhale to soften and bow.

300
00:13:44,791 --> 00:13:47,293
Great, bend the knees.
Fingertips come to the earth.

301
00:13:47,293 --> 00:13:48,728
We step the left toes back.

302
00:13:48,728 --> 00:13:51,698
Now we've already done 
this with the back knee down.

303
00:13:51,698 --> 00:13:53,199
So you can totally stay there.

304
00:13:53,199 --> 00:13:55,735
Otherwise, let's 
experiment with keeping it up

305
00:13:55,735 --> 00:13:57,136
for high lunge.

306
00:13:57,136 --> 00:13:59,739
So actively,

307
00:13:59,739 --> 00:14:00,973
reach the left heel back.

308
00:14:00,973 --> 00:14:03,576
Find that lift up 
through the pelvic floor

309
00:14:03,576 --> 00:14:05,778
by squeezing the 
inner thighs to the midline.

310
00:14:05,778 --> 00:14:07,413
Hands can come to the waistline

311
00:14:07,413 --> 00:14:10,750
or we'll sweep the 
fingers forward, up and back.

312
00:14:10,750 --> 00:14:13,920
Finding high lunge here.

313
00:14:13,920 --> 00:14:16,923
Bend your back knee to 
get your center underneath you

314
00:14:16,923 --> 00:14:19,025
so we can find, 
so we can activate

315
00:14:19,025 --> 00:14:22,195
that loop of energy that goes
up through the front body

316
00:14:22,195 --> 00:14:24,030
and down through the back body.

317
00:14:24,030 --> 00:14:25,231
You got this.

318
00:14:25,231 --> 00:14:27,667
Inhale, pull the thumbs back.
Lift your chest.

319
00:14:27,667 --> 00:14:29,669
We can also be here, 
working on the same principles

320
00:14:29,669 --> 00:14:31,771
with the back knee down.

321
00:14:31,771 --> 00:14:33,106
Excellent.

322
00:14:33,106 --> 00:14:34,941
Take one more 
big breath in here.

323
00:14:34,941 --> 00:14:36,709
Find expansion.

324
00:14:36,709 --> 00:14:38,611
On the exhale, we're gonna turn

325
00:14:38,611 --> 00:14:41,013
and open to the left,
Warrior II.

326
00:14:41,013 --> 00:14:42,115
If you were on your knee,

327
00:14:42,115 --> 00:14:44,283
you're just gonna 
turn your left toes

328
00:14:44,283 --> 00:14:46,419
towards the 
right side of your mat,

329
00:14:46,419 --> 00:14:48,862
and work here.
Voila, same principles.

330
00:14:49,822 --> 00:14:51,824
If the big knee's lifted,
make sure

331
00:14:51,824 --> 00:14:54,694
we are actively 
pressing into the outer edge

332
00:14:54,694 --> 00:14:55,836
of the back foot.

333
00:14:56,596 --> 00:14:59,699
From here, we're gonna 
activate the left inner thigh.

334
00:15:00,633 --> 00:15:02,034
Big breath in.

335
00:15:02,034 --> 00:15:04,303
Sink deeply 
into that front knee,

336
00:15:04,303 --> 00:15:06,205
front knee over front ankle.

337
00:15:06,205 --> 00:15:09,381
Inhale in, reach the 
right fingertips all the way up.

338
00:15:10,272 --> 00:15:12,178
Send it back.

339
00:15:12,178 --> 00:15:15,581
And then exhale, cartwheel all
the way back to your lunge.

340
00:15:15,581 --> 00:15:16,883
Peek at me if you need to.

341
00:15:17,984 --> 00:15:20,286
Beautiful. Back to the 
low lunge, here we go.

342
00:15:20,286 --> 00:15:21,654
Stepping the right toes back,

343
00:15:21,654 --> 00:15:24,924
belly to Cobra, or 
Chaturanga to Upward Facing Dog,

344
00:15:24,924 --> 00:15:25,758
your version.

345
00:15:25,758 --> 00:15:27,360
You can also 
skip this at any time,

346
00:15:27,360 --> 00:15:29,629
and just go right to Down Dog.

347
00:15:29,629 --> 00:15:31,731
That's where we'll meet.

348
00:15:31,731 --> 00:15:33,299
Inhaling in deeply.

349
00:15:34,300 --> 00:15:35,902
And exhaling completely.

350
00:15:36,936 --> 00:15:39,038
Alright, here we go, 
bend the knees.

351
00:15:39,038 --> 00:15:40,740
Inhale to look forward.

352
00:15:40,740 --> 00:15:44,844
Exhale, baby steps or 
step or hop to the top.

353
00:15:46,078 --> 00:15:48,181
I cannot stress enough,
you really making those

354
00:15:48,181 --> 00:15:51,417
kind of transitions your own
along with everything else.

355
00:15:51,417 --> 00:15:54,587
Inhale lifts 
you up halfway here.

356
00:15:54,587 --> 00:15:56,322
Exhale to soften and fold.

357
00:15:57,256 --> 00:15:58,257
Beautiful.

358
00:15:58,257 --> 00:15:59,458
Root to rise here.

359
00:15:59,458 --> 00:16:01,294
Press into all four 
corners of the feet.

360
00:16:01,294 --> 00:16:04,764
Inhale to reach for the sky.
Big breath, big stretch.

361
00:16:04,764 --> 00:16:06,599
Exhale, take it 
all the way down.

362
00:16:07,500 --> 00:16:08,634
Alright, second side.

363
00:16:08,634 --> 00:16:10,401
Here we go.
Inhale, halfway lift.

364
00:16:11,304 --> 00:16:13,703
Exhale, soften and fold.

365
00:16:13,703 --> 00:16:15,274
Bend your knees.

366
00:16:15,274 --> 00:16:17,476
Step your right toes back.

367
00:16:17,476 --> 00:16:19,812
So we've been here 
with the back knee down.

368
00:16:19,812 --> 00:16:22,515
We can repeat that.
Otherwise, let's keep it lifted.

369
00:16:22,515 --> 00:16:24,684
Really activating the right heel

370
00:16:24,684 --> 00:16:26,686
towards the back 
edge of your mat.

371
00:16:26,686 --> 00:16:29,689
Here we go, squeezing,
inner thighs to the midline.

372
00:16:29,689 --> 00:16:32,358
Finding that, lift up 
from the pelvic floor.

373
00:16:32,358 --> 00:16:33,759
So we worked to create

374
00:16:33,759 --> 00:16:35,761
a full body experience.

375
00:16:35,761 --> 00:16:36,829
Hands on the waistline

376
00:16:36,829 --> 00:16:39,378
or reaching the fingertips
forward, up and back,

377
00:16:39,378 --> 00:16:41,467
high lunge.

378
00:16:41,467 --> 00:16:42,835
Or back knee lowered.

379
00:16:44,370 --> 00:16:45,905
Alright so I love high lunge

380
00:16:45,905 --> 00:16:50,176
as a shape, an asana,
to work on activation

381
00:16:50,176 --> 00:16:52,778
because you can really 
kind of feel everything

382
00:16:52,778 --> 00:16:54,347
going in every 
different direction.

383
00:16:54,347 --> 00:16:57,483
Unless, you start 
to align and activate.

384
00:16:57,483 --> 00:16:59,552
So find that lift 
up through the front,

385
00:16:59,552 --> 00:17:01,621
that grounding through the back.
Go ahead and bend your back knee

386
00:17:01,621 --> 00:17:02,922
to get your 
center underneath you

387
00:17:02,922 --> 00:17:06,292
and then you can work to 
straighten that leg in time.

388
00:17:06,292 --> 00:17:08,594
Good, sink a little deeper.
You got this.

389
00:17:08,594 --> 00:17:10,062
You can even look up.

390
00:17:10,062 --> 00:17:12,064
And then on an exhale,
here we go.

391
00:17:12,064 --> 00:17:15,167
Opening Warrior II to the right,

392
00:17:15,167 --> 00:17:17,403
pulling the pinkies back.

393
00:17:17,403 --> 00:17:20,840
Activating so really 
pressing into the outer edge

394
00:17:20,840 --> 00:17:22,141
of your right foot.

395
00:17:23,142 --> 00:17:26,078
And then everyone, 
in these Warrior postures,

396
00:17:26,078 --> 00:17:27,213
working from the ground up,

397
00:17:27,213 --> 00:17:31,050
begin to draw energy up 
from the arches of the feet,

398
00:17:31,050 --> 00:17:32,985
activate your right inner thigh.

399
00:17:33,819 --> 00:17:36,389
Nice long, tall spinal columns.

400
00:17:36,389 --> 00:17:38,558
So there's a 
tendency to want to lean here.

401
00:17:38,558 --> 00:17:39,959
Peek at me.

402
00:17:39,959 --> 00:17:41,928
So we wanna pull this back.

403
00:17:42,895 --> 00:17:45,231
Nice, stacked spine.

404
00:17:46,732 --> 00:17:47,867
Good then here we go.

405
00:17:47,867 --> 00:17:49,201
Flip your left palm up.

406
00:17:49,201 --> 00:17:51,470
Inhale, reach 
forward, up and back.

407
00:17:51,470 --> 00:17:53,873
Reach way back, big breath in.

408
00:17:53,873 --> 00:17:55,975
Exhale, to cartwheel 
all the way down.

409
00:17:55,975 --> 00:17:57,510
Have a little fun.

410
00:17:57,510 --> 00:18:00,413
Last chance for vinyasa here.
You can totally skip it.

411
00:18:00,413 --> 00:18:01,847
We're gonna step 
the left toes back.

412
00:18:01,847 --> 00:18:03,582
You can go 
straight to Downward Dog

413
00:18:03,582 --> 00:18:06,108
or you can move 
through a little flow.

414
00:18:09,789 --> 00:18:11,657
When you're in Downward Dog,
go ahead

415
00:18:11,657 --> 00:18:13,993
and take a deep 
breath in through the nose.

416
00:18:15,328 --> 00:18:17,863
And exhale out through 
the mouth, don't be shy.

417
00:18:20,399 --> 00:18:22,368
Bend your knees generously.

418
00:18:22,368 --> 00:18:23,970
Inhale to look forward,

419
00:18:23,970 --> 00:18:26,606
and exhale to make 
your way to the top.

420
00:18:27,873 --> 00:18:30,576
Last time, inhale, halfway lift.

421
00:18:30,576 --> 00:18:32,378
Find the length.

422
00:18:32,378 --> 00:18:34,580
Exhale to soften and fold.

423
00:18:36,148 --> 00:18:37,350
Root to rise here.

424
00:18:37,350 --> 00:18:39,585
Inhale, reach for the sky.

425
00:18:39,585 --> 00:18:41,754
Big breath, big stretch.

426
00:18:42,688 --> 00:18:45,658
And exhale, hands to heart.

427
00:18:47,760 --> 00:18:50,238
Pause here.
Try not to fidget.

428
00:18:52,198 --> 00:18:53,703
Observe your breath.

429
00:19:03,843 --> 00:19:05,808
Relax your shoulders.

430
00:19:08,881 --> 00:19:10,049
So,

431
00:19:12,918 --> 00:19:15,521
to activate to bring this

432
00:19:16,655 --> 00:19:19,759
notion of activation 
into our practice

433
00:19:21,260 --> 00:19:23,863
requires action.

434
00:19:23,863 --> 00:19:27,833
It requires discipline, y'all.

435
00:19:31,137 --> 00:19:34,407
So, keep that in mind as we 
move throughout our journey.

436
00:19:34,407 --> 00:19:38,344
There are gonna be days 
where the body may be tired

437
00:19:38,344 --> 00:19:40,946
or the mind may be distracted.

438
00:19:40,946 --> 00:19:42,748
And we're gonna keep

439
00:19:42,748 --> 00:19:45,284
turning back to this idea,
this commitment

440
00:19:45,284 --> 00:19:47,953
to just finding, what can 
I activate in this moment?

441
00:19:48,988 --> 00:19:51,357
What can I do to 
support myself in this moment?

442
00:19:54,293 --> 00:19:55,628
Because,

443
00:19:58,597 --> 00:20:00,766
this is part of the 
awakening process too.

444
00:20:01,734 --> 00:20:04,837
Activation is part of 
the awakening process.

445
00:20:06,238 --> 00:20:08,674
Inhale in.
Exhale, bend your knees

446
00:20:08,674 --> 00:20:11,677
send your hips way, 
way, way, way, way back.

447
00:20:13,779 --> 00:20:15,815
Press into your heels.

448
00:20:15,815 --> 00:20:17,683
And begin to reach 
the fingertips forward

449
00:20:17,683 --> 00:20:21,420
so you have a little 
counter balance here.

450
00:20:21,420 --> 00:20:23,622
Low body, sinking down low.

451
00:20:23,622 --> 00:20:24,790
Fingertips reaching forward.

452
00:20:24,790 --> 00:20:26,292
Not necessarily up, forward.

453
00:20:28,260 --> 00:20:31,831
What can you activate here
for these last three breaths?

454
00:20:31,831 --> 00:20:34,541
Squeezing the legs together,
digging into the heels.

455
00:20:36,302 --> 00:20:38,571
Send the hips a little lower,
Utkatasana,

456
00:20:39,705 --> 00:20:40,606
for three,

457
00:20:42,341 --> 00:20:43,175
two,

458
00:20:44,660 --> 00:20:46,912
one, rise up.

459
00:20:46,912 --> 00:20:48,347
Release the fingertips down.

460
00:20:48,347 --> 00:20:50,149
We're gonna end in 
Mountain Pose here today.

461
00:20:50,149 --> 00:20:51,650
So stand up nice and tall

462
00:20:51,650 --> 00:20:53,018
like you love yourself.

463
00:20:55,688 --> 00:20:57,423
So they're gonna be some bumps

464
00:20:58,724 --> 00:21:00,601
on the journey home.

465
00:21:01,694 --> 00:21:03,696
And just remember,
you have the tools

466
00:21:06,398 --> 00:21:08,467
and maybe, open your mind.

467
00:21:08,467 --> 00:21:09,583
Be willing

468
00:21:10,703 --> 00:21:13,639
to activate 
(laughs) those tools.

469
00:21:15,574 --> 00:21:18,077
And know that it will 
require some discipline.

470
00:21:19,845 --> 00:21:21,947
Let's draw the hands together.

471
00:21:21,947 --> 00:21:23,716
We got this, don't we?

472
00:21:26,252 --> 00:21:27,386
Inhale in.

473
00:21:28,587 --> 00:21:31,257
As you exhale, go ahead and
bow your head to your heart.

474
00:21:32,858 --> 00:21:35,594
You have everything 
you need, as do I.

475
00:21:35,594 --> 00:21:38,564
It's an honor and a pleasure
to share this time with you.

476
00:21:38,564 --> 00:21:39,665
To explore

477
00:21:43,202 --> 00:21:44,503
and to support one another

478
00:21:46,705 --> 00:21:48,002
on our journey

479
00:21:49,542 --> 00:21:51,177
home.

480
00:21:52,645 --> 00:21:53,712
One final breath in.

481
00:21:55,014 --> 00:21:57,267
And we close with

482
00:21:57,267 --> 00:21:59,120
Namaste.

483
00:22:00,452 --> 00:22:03,689
(upbeat gentle music)