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hey guys welcome to yoga with Adriene

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I'm Adriene and today we have a sequence

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for anxiety so this practice is awesome

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for when you're feeling stressed out or

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maybe you're feeling a little anxious

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maybe a little panic attack E or you

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just need to move from the darkness into

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the light hop on the mat and let's get

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started alright let's begin in a nice

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comfortable seat sit up nice and tall

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and arrive here now you've started the

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video you're here the hard part is over

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let's begin with the breath inhale as

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you breathe in draw the shoulders up to

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the ears as you breathe out draw the

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shoulders down away from the ear good as

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you breathe in squeeze and lift and as

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you breathe out drop create space couple

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more times inhale find what it feels

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good here

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and exhale create space one more time

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inhale squeeze to the max and exhale

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create space awesome take your right ear

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over your right shoulder breathe ground

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down through the elbows lift it back to

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Center and to the other side left ear

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over left shoulder draw down through the

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elbows create bringing it back to Center

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and we're going to come into a little

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mudra here as we prepare for alternate

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nostril breathing so this is my number

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one if you don't have time for the whole

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video at least have time for this

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pranayama technique which I really do

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think is like a magic elixir for those

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for when I'm feeling anxious if you ever

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feel like you are

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kind of panic attack moment or anything

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like that you just need to be stress

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balanced out this is the one for you my

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friends so we're going to take the kind

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of hang loose sign here it's kind of

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like this and we're just going to bring

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it to the ring finger and the thumb so

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you bring the two peace fingers in or if

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that's difficult for you you can also do

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your middle finger and your thumb so we

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have your thumb and an extra finger here

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and we have a whole video on alternate

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nostril breathing so if you're new to

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this and you want to go ahead and learn

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the technique first you can pause it and

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click on that open it up in another

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window and it's really lovely

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but to honor your time we're just going

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to hop right in and so you can practice

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this regularly so someone's going to

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come to the right nostril we sit up nice

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and tall and breathe in through the left

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nostril keep the shoulders relaxed as

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you pause at the top we switch covering

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the left nostril breathing out through

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the right nostril inhale in through the

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right nostril always holding pausing at

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the top to switch exhale out through the

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left nostril inhale in alternating at

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the top exhale

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in hell

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and alternating at the top exhale keep

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it going

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i sneezy smooth breaths again

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alternating at the top

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after a little bit of experiment you

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find a rhythm that works good for you a

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hand mudra that works good for you

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uneven and out here really commit

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then gently release both hands down take

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a deep breath in through both nostrils

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and out through both nostrils slowly

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open the eyes amazing and notice how you

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feel great from here we're going to move

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on to all fours but take this sense

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whatever the breath did to you maybe

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nothing but just take take one thing and

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add it on right so we're staying present

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in the moment but we're kind of allowing

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yourself to change the course of things

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right trying to let go of the stress the

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anxiety in the body that breaths so

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lovely for the nervous system so keep it

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soft and easy as you come to all fours

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here my sweet friends be kind to

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yourself

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and we'll move into a little cat-cow

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should feel awesome we've already

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connected the brain and the breath and

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the alternate nostril breathing nadi

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shodhana it's a purifying breath so keep

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nice long smooth deep breaths here as

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you now begin to integrate the spine

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which is also connected to the brain so

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when the brain is a mess it is so

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beneficial to do spinal work even

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something as simple and delicious as

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cat-cow

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awesome from here I'm going to curl the

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toes under walk the palms slightly

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forward nice and easy inhale in on an

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exhale lift the hips downward-facing dog

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so connect to your strength here but

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keep a softness press into the palms

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take care of the wrist bend the knees

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inhale in exhale lowering back down hmmm

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awesome

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press into the tops of the feet walk the

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wrists back underneath the shoulders

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then inhale keep the right palm where it

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is here and we're going to open the left

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fingertips out so just go as far as you

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can before you feel a pinch in the back

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body opening inhale exhale left palm

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down right fingertips reach up so it

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might not be all the way here is what

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I'm trying to say it might just be here

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even here as you inhale open up through

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the chest exhale again to the left

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inhale press away from your yoga mat

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exhale press into the tops of the feet

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and inhale and one more time long in the

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neck synchronizing with the breath mmm

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super awesome alright walk the knees

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together take a child's pose here go

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ahead and keep the fingertips reaching

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out long though so stretching through

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the side body these are together though

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and we bow the forehead rest your heart

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slowly we're going to walk the palms

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over towards the right excuse-me left

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edge of your mat and the right hand is

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going to come over to kiss the left hand

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so maybe they come one on top of each

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other

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breathe into the right shoulder the

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right side body pull back gently with

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the right hip crease and breathe deeply

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and now through Center and to the right

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right palm to the right edge of your mat

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left palm comes and hops on top of the

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right and we breathe here for head

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grounding down reaching down stick with

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your breath my friends I know the mind

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is powerful but so is your breath so

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come back to Center inhale lifts you up

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exhale curl the toes under downward

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facing dog okay time for a cleanser we

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need it inhale in through the nose

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exhale out through the mouth inhale in

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through the nose exhale out through the

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mouth one more don't be shy beauty of

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home practice Lions breath great drop

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the left heel lift the right leg up high

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inhale exhale step it up into a nice low

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lunge prepping for warrior two take your

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time getting there we'll pivot on the

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back foot keep the front knee bent

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when you're ready rise up strong find

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strong footing here to a super important

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that you ground through all four corners

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of the feet press into the knife edge of

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that back foot and charge the left inner

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thigh reach the right fingertips really

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reach left fingertips back really reach

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breathe deep here send energy out in all

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directions left to right down to the

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earth and lift and lengthen up through

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the crown big breath in here big breath

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out draw your shoulders down pull the

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pinkies back great then keep the front

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knee bent here for now as you reach the

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right fingertips forward up and back

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peaceful warrior here keep the front

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knee bent now hug the lower ribs in just

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a hair signage and then we're going to

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inhale straighten the leg

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front leg exhale Bend inhale reach

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exhale Bend one more inhale reach exhale

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Bend this time continue the journey all

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the way down extended side angle right

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fingertips to the earth left fingertips

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towards the sky you can also be here on

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the top of the thigh breathe deep inhale

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in long exhale out inhale and exhale

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stick with your breath one more time

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inhale in and exhale bringing the left

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fingertips down we'll pivot back to our

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lunge plant the palms step it back to

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plank

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you can move through vinyasa here if you

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like or send it straight to downward

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facing dog melt your heart back send

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your hips up high press into the palms

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especially the index finger and thumb

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then we'll drop the right heel down and

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inhale lift the left leg up exhale step

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it up into your lunge warrior two so

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take a second getting there all right

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it's really about the sensations today

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and about the journey and so take your

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time as you arrive you're strong

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grounded beautiful warrior two so little

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work on the feet goes a long way then

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connect to the energetic body tailbone

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down front body lives reach both

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directions up ground down big breath in

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so good for the body here full body

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experience energy radiating then keep

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the front knee bent my friends best you

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can and send the left fingertips forward

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up and back as you can see my right hand

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is coming around it can stand the small

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the back here or reach around to the top

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of the left hip crease keep the front

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knee bent as you inhale and exhale

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now here we go inhale straightening

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through the front leg inhale extend

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energy out through the left fingertips

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exhale sink deep stay strong in your

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back leg inhale extend and exhale sink

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deep whoo

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nice you got it inhale one last time and

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exhale continue this journey melted all

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the way down into your extended side

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angle

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lean back everyone remember we can

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always be here big breaths strong

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connection to the earth one more breath

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here you got it

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then slowly right fingertips float down

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to meet the left we come back to our

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lunge we plant the palms again you can

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move through a vinyasa here or you can

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send it straight to downward facing dog

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in down dog back to that cleansing

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breath take a big inhale in through the

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nostrils and exhale out through the

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mouth great drop the left heel lift the

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right leg up high this time come to

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warrior one nice and strong

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reach the fingertips up high press into

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the outer edge of the back foot then

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inhale look up exhale ring the

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fingertips down stay strong in your

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front leg hug energy into the midline

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here for stability let's step back a

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little bit here so draw the knuckles

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down and away and as you inhale in find

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that lift in the heart extension through

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the crown as you exhale lift your left

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heel up stay soft and vent in the front

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knee and we're going to play with a

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little warrior three so you might just

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come to here big toe on the earth keep

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your focus out in front neck nice and

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long inhale in exhale maybe you begin to

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lift through the left inner thigh maybe

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you come to here right away or maybe

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again you're growing this and so we keep

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big toe on the earth

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stay connected ah the mind begins to

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clear we begin to focus on the

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sensations of the body as you lift

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through the left inner thigh you can

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stay here you can release with control

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to airplane arms or maybe you take the

275
00:16:04,829 --> 00:16:08,279
fingertips all the way forward wherever

276
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you are full body experience breathe

277
00:16:10,440 --> 00:16:16,380
deep and then slowly make your way back

278
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to warrior one inhale and smile

279
00:16:20,220 --> 00:16:24,510
exhale let it go back to the lunge

280
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optional vinyasa here take it or leave

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00:16:26,459 --> 00:16:27,110
it

282
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into downward facing dog beautiful drop

283
00:16:33,300 --> 00:16:35,790
the right heel lift the left leg up high

284
00:16:35,790 --> 00:16:41,100
inhale exhale stepping through find

285
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warrior one take your time

286
00:16:45,800 --> 00:16:50,279
strong legs when you're ready reach the

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fingertips up high ground down to the

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shoulders connect to the sensations in

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the body today stay present inhale in

290
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exhale rain it down

291
00:17:03,949 --> 00:17:06,689
interlace this time maybe opposite them

292
00:17:06,689 --> 00:17:08,069
on top to the one that feels kind of

293
00:17:08,069 --> 00:17:10,500
weird and Knuckles draw down in a way as

294
00:17:10,500 --> 00:17:14,520
we open the heart welcome that heat that

295
00:17:14,520 --> 00:17:17,490
aliveness that's starting to maybe

296
00:17:17,490 --> 00:17:19,619
glisten on your forehead or your lip

297
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stay strong and ground it to the earth

298
00:17:21,929 --> 00:17:27,390
you got this inhale look up on an exhale

299
00:17:27,390 --> 00:17:29,940
begin to slowly stay bent on the front

300
00:17:29,940 --> 00:17:33,660
leg lifts on to the right big toe again

301
00:17:33,660 --> 00:17:36,890
maybe this is your pose today yes

302
00:17:36,890 --> 00:17:39,690
working on balance stability I'm here I

303
00:17:39,690 --> 00:17:43,830
love myself I got this and maybe we take

304
00:17:43,830 --> 00:17:45,450
it a step further by softening through

305
00:17:45,450 --> 00:17:48,169
the back knee I'm beginning to lift up

306
00:17:48,169 --> 00:17:51,630
maybe even further maybe even further

307
00:17:51,630 --> 00:17:53,490
lifting up through the right inner thigh

308
00:17:53,490 --> 00:17:56,429
if you are lifted finding extension

309
00:17:56,429 --> 00:17:58,500
through the crown wherever you are focus

310
00:17:58,500 --> 00:17:59,940
on your breath the sensations in your

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body clear your mind of any

312
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yes you have any anxiety any worry

313
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focus on connecting to your strengths

314
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right here right now

315
00:18:11,380 --> 00:18:14,930
so even if you fall you come back come

316
00:18:14,930 --> 00:18:16,250
back to the practice come back to the

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00:18:16,250 --> 00:18:16,850
midline

318
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maybe you release the fingertips with

319
00:18:18,830 --> 00:18:21,560
control so resist the slingshot effect

320
00:18:21,560 --> 00:18:27,050
and find airplane arms and maybe you

321
00:18:27,050 --> 00:18:31,820
reach it forward nice strong breaths

322
00:18:31,820 --> 00:18:35,080
everyone wherever you are be there fully

323
00:18:35,080 --> 00:18:41,660
with your breath and slowly take your

324
00:18:41,660 --> 00:18:45,920
practice back to warrior one inhale look

325
00:18:45,920 --> 00:18:50,750
up exhale shake it off take it all the

326
00:18:50,750 --> 00:18:52,610
way back down last chance for a vinyasa

327
00:18:52,610 --> 00:18:57,620
feel free to take it or leave it moving

328
00:18:57,620 --> 00:18:59,270
through a heart opener if it feels good

329
00:18:59,270 --> 00:19:04,310
and then we'll all make our way to

330
00:19:04,310 --> 00:19:07,390
extended Child's Pose

331
00:19:07,390 --> 00:19:10,430
bring the big toes together melt the

332
00:19:10,430 --> 00:19:14,990
heart back bring the palms together and

333
00:19:14,990 --> 00:19:18,950
then up and over the head gently crawl

334
00:19:18,950 --> 00:19:21,080
the elbows forward a hair stretch

335
00:19:21,080 --> 00:19:24,010
through the side body in the shoulder

336
00:19:24,010 --> 00:19:28,190
take a deep breath in and exhale let

337
00:19:28,190 --> 00:19:34,840
everything go surrender here pranaam

338
00:19:39,690 --> 00:19:43,090
bring it into the back body close your

339
00:19:43,090 --> 00:19:47,409
eyes just take a second to bow to the

340
00:19:47,409 --> 00:19:52,539
big picture to surrender to that which

341
00:19:52,539 --> 00:19:58,779
is out of your control to connect to a

342
00:19:58,779 --> 00:20:05,190
little sense of peace and love within

343
00:20:11,880 --> 00:20:14,529
slowly we'll drop the fingertips back to

344
00:20:14,529 --> 00:20:18,100
the match plant the palms and nice and

345
00:20:18,100 --> 00:20:21,429
easy rise up walk the knees into the

346
00:20:21,429 --> 00:20:24,370
center carefully cross the ankles and

347
00:20:24,370 --> 00:20:26,139
use your fingertips to help guide

348
00:20:26,139 --> 00:20:29,559
yourself all the way back to a seat and

349
00:20:29,559 --> 00:20:32,320
we'll extend the legs out long heels in

350
00:20:32,320 --> 00:20:35,710
line with the hips and if you're a

351
00:20:35,710 --> 00:20:36,880
little bit tight in the hips in the

352
00:20:36,880 --> 00:20:38,799
lower lower body we can maybe lift the

353
00:20:38,799 --> 00:20:40,330
hips up on a blanket or a block here if

354
00:20:40,330 --> 00:20:43,990
that feels good and then we'll inhale

355
00:20:43,990 --> 00:20:46,120
reach towards the sky ground down

356
00:20:46,120 --> 00:20:48,610
through the tops of the thighs and then

357
00:20:48,610 --> 00:20:51,549
exhale reaching forward so this will

358
00:20:51,549 --> 00:20:53,260
look a little different for everyone it

359
00:20:53,260 --> 00:20:57,100
might be here for you keeping the neck

360
00:20:57,100 --> 00:21:00,490
and the spine nice and long it might be

361
00:21:00,490 --> 00:21:05,740
here it might be here so find your

362
00:21:05,740 --> 00:21:09,010
forward fold again very helpful to lift

363
00:21:09,010 --> 00:21:11,980
the hips up a little bit here eventually

364
00:21:11,980 --> 00:21:13,840
find a sense of surrender here again

365
00:21:13,840 --> 00:21:15,159
rounding through the spine

366
00:21:15,159 --> 00:21:18,059
eventually the neck stretching nice and

367
00:21:18,059 --> 00:21:24,460
yummy here's you bow the head and bend

368
00:21:24,460 --> 00:21:26,019
the knees as generously as you need to

369
00:21:26,019 --> 00:21:29,080
here no need to kind of hit this perfect

370
00:21:29,080 --> 00:21:31,419
little yoga shape today to store any day

371
00:21:31,419 --> 00:21:34,870
for that matter matter but find what

372
00:21:34,870 --> 00:21:37,469
feels good

373
00:21:37,919 --> 00:21:42,149
find the layer of breath

374
00:21:54,680 --> 00:21:58,710
and then slowly well release we come to

375
00:21:58,710 --> 00:22:03,930
lie flat on the back when you arrive huh

376
00:22:03,930 --> 00:22:05,670
go ahead and hug the knees into the

377
00:22:05,670 --> 00:22:10,320
chest and then release the left foot to

378
00:22:10,320 --> 00:22:12,560
the ground and the right leg up high

379
00:22:12,560 --> 00:22:15,260
cross the right ankle over the left

380
00:22:15,260 --> 00:22:18,210
interlace the fingertips behind the back

381
00:22:18,210 --> 00:22:19,860
of the left thigh and then bring your

382
00:22:19,860 --> 00:22:22,290
left foot on to an imaginary wall here

383
00:22:22,290 --> 00:22:25,230
so press up against a long flex and

384
00:22:25,230 --> 00:22:28,710
we'll be into squeeze and pull breathing

385
00:22:28,710 --> 00:22:30,120
deep you're in a little reclined

386
00:22:30,120 --> 00:22:32,610
one-legged pigeon neck is nice and long

387
00:22:32,610 --> 00:22:34,410
so your chin is lifted so you can tuck

388
00:22:34,410 --> 00:22:38,870
it in a little bit breathing deep here

389
00:22:42,020 --> 00:22:46,530
hmm great then send the left leg up high

390
00:22:46,530 --> 00:22:48,930
a little hamstring bonus here one more

391
00:22:48,930 --> 00:22:52,290
breath and then nice and easy with

392
00:22:52,290 --> 00:22:54,870
control right so again this the

393
00:22:54,870 --> 00:22:57,180
slingshot effect with control send the

394
00:22:57,180 --> 00:23:00,750
left right leg out to meet the left and

395
00:23:00,750 --> 00:23:01,560
then I'm going to reach both fingertips

396
00:23:01,560 --> 00:23:05,720
towards the outer edges and a pulse here

397
00:23:05,720 --> 00:23:09,090
keep the shoulders relaxed palms facing

398
00:23:09,090 --> 00:23:11,520
each other tailbone scooping up towards

399
00:23:11,520 --> 00:23:18,690
the sky oh my god creaky old floor oh my

400
00:23:18,690 --> 00:23:20,790
god we have a creaky floor here yay

401
00:23:20,790 --> 00:23:23,310
everything's in alignment see sometimes

402
00:23:23,310 --> 00:23:24,780
when you move it just takes a while

403
00:23:24,780 --> 00:23:31,470
right take it to the left pulse that's

404
00:23:31,470 --> 00:23:35,040
for the all the ywa members who've been

405
00:23:35,040 --> 00:23:36,780
with me for a while and to the right

406
00:23:36,780 --> 00:23:39,890
here we go miss that creaky old floor

407
00:23:39,890 --> 00:23:43,170
but we have one here oh my gosh in the

408
00:23:43,170 --> 00:23:47,130
back to Center five four three two and

409
00:23:47,130 --> 00:23:49,710
release yay you never know when you're

410
00:23:49,710 --> 00:23:51,210
going to make new discoveries right foot

411
00:23:51,210 --> 00:23:51,830
to the ground

412
00:23:51,830 --> 00:23:58,309
left leg up high crossing the left ankle

413
00:23:58,309 --> 00:24:02,090
over the right interlace who'da thought

414
00:24:02,090 --> 00:24:04,010
a creaky floor could bring so much joy

415
00:24:04,010 --> 00:24:07,309
to someone okay chin parallel to the

416
00:24:07,309 --> 00:24:10,220
ceiling flex your right foot so chances

417
00:24:10,220 --> 00:24:11,450
are you know the shape right but the

418
00:24:11,450 --> 00:24:13,580
feet just kind of had to hang dead light

419
00:24:13,580 --> 00:24:16,340
so keep a little aliveness here and then

420
00:24:16,340 --> 00:24:22,580
squeeze again tuck your chin into your

421
00:24:22,580 --> 00:24:28,159
chest and then creaky old floor aside I

422
00:24:28,159 --> 00:24:30,529
need you to close your eyes and I would

423
00:24:30,529 --> 00:24:33,549
like to invite you to feel supported

424
00:24:33,549 --> 00:24:36,919
your spine supported here the weight of

425
00:24:36,919 --> 00:24:42,350
your body supported by the earth keep

426
00:24:42,350 --> 00:24:48,340
breathing then extend that right leg up

427
00:24:50,649 --> 00:24:55,639
great slowly unravel left foot joining

428
00:24:55,639 --> 00:24:57,380
the right this time we interlace the

429
00:24:57,380 --> 00:25:00,950
fingertips behind the head inhale in

430
00:25:00,950 --> 00:25:04,580
exhale lift the head the neck the

431
00:25:04,580 --> 00:25:08,480
shoulders press into the heels inhale

432
00:25:08,480 --> 00:25:13,510
lower exhale lift inhale lower exhale

433
00:25:13,510 --> 00:25:18,639
lift keep the elbows wide keep it going

434
00:25:19,840 --> 00:25:24,350
inhale lower exhale lift extend the

435
00:25:24,350 --> 00:25:32,210
thumbs nice little neck hammock here and

436
00:25:32,210 --> 00:25:40,100
three more scooping the tailbone up then

437
00:25:40,100 --> 00:25:43,149
last one you got it

438
00:25:43,670 --> 00:25:48,000
and really soup de baddha konasana ah we

439
00:25:48,000 --> 00:25:50,570
lit the fire in our belly after all

440
00:25:50,570 --> 00:25:52,920
shimmy the shoulders underneath the

441
00:25:52,920 --> 00:25:56,610
heart here if you give your little belly

442
00:25:56,610 --> 00:26:01,220
a pet in here lots of love in

443
00:26:01,220 --> 00:26:10,110
exhale close your eyes begin to allow

444
00:26:10,110 --> 00:26:13,140
your breath to return back to a natural

445
00:26:13,140 --> 00:26:17,970
rhythm here and then when you're ready

446
00:26:17,970 --> 00:26:22,770
we'll peel the arms out wide and slide

447
00:26:22,770 --> 00:26:32,670
the legs out long allow your body to

448
00:26:32,670 --> 00:26:34,440
grow heavy even if you don't have time

449
00:26:34,440 --> 00:26:37,890
for a long shavasana take a second here

450
00:26:37,890 --> 00:26:41,670
to let the body settle and rest to allow

451
00:26:41,670 --> 00:26:43,920
the nutrients of your practice to seep

452
00:26:43,920 --> 00:26:47,150
in to settle in

453
00:26:51,670 --> 00:26:55,080
to notice how you feel

454
00:27:05,210 --> 00:27:08,060
and slowly draw the palms together bring

455
00:27:08,060 --> 00:27:13,370
them to your third eye when we seal the

456
00:27:13,370 --> 00:27:18,020
deal by saying namaste which is honoring

457
00:27:18,020 --> 00:27:20,120
the best and most beautiful version of

458
00:27:20,120 --> 00:27:22,180
ourselves

459
00:27:22,180 --> 00:27:26,330
seeing that honoring that in oneself and

460
00:27:26,330 --> 00:27:31,280
then also in others take good care of my

461
00:27:31,280 --> 00:27:37,220
friends choose the light let it go and

462
00:27:37,220 --> 00:27:39,790
namaste

463
00:27:51,920 --> 00:27:53,980
you