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- Hey everyone and 
welcome to Yoga With Adriene.

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I'm Adriene and this is Benji
and today we have an awesome

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practice to remind you that you
are awesome and you are loved so

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hop into something 
comfy and let's get started.

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(gentle music)

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Alright my darling friends,
let's begin seated.

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Come on down to the ground.

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Sit up nice and tall and just
take your time just getting

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settled in here.

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The fact that you 
selected this video,

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that you're taking a short
amount of time to just plug in

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and practice and 
find what feels good,

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it's a big deal.

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Especially if you're feeling a
little off or you're feeling

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like you could use some
healing or just some good vibes.

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So we're going to make sure to

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provide that today or at least

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aim to do our best to provide
you with an opportunity to just

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tend to whatever it is you're
feeling and hopefully you step

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off the mat with a 
connection to your heart

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and the connection to your power

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and a connection to

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how awesome you are.

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So hopefully by now 
you're on the ground here,

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sitting up nice and tall.

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We're gonna slowly draw the
hands together at the heart,

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Anjuli Mudra and close the eyes.

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We'll take a second here
together so I say together to

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remind you that 
you're not alone.

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And while you do have the task

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of tending to 
your individual self,

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there is this idea that we
embrace in yoga practice that

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we are one and that

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we are a reflection 
of one another.

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And particularly through Yoga
With Adriene channel and this

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community we have the 
opportunity to see and be

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reminded time and time 
again that you're not alone.

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So it's kind of a lot to chew on
here as you begin to settle in

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to the present moment.

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I invite you to start 
to notice your breath.

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And in this tune in you're just
taking a second to acknowledge

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whatever it is you're feeling
and do that in a way where you

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don't have to 
identify good or bad.

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Just simply notice what is.

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And then if you're 
feeling stuck here already,

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totally normal, 
you're not alone,

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start to listen to 
the sound of your breath.

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Your song. Your spirit.

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So we're gonna 
inhale deeply here.

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Breathe in.

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Listen, listen, listen 
and then as you exhale,

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keep listening, breathe out.

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And then slowly lift your heart
as you continue to breathe in.

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And welcome a 
softening of the shoulders,

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the head, the neck, just nice
and easy stacked over the heart

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as you breathe out.

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And if you get sleepy here or
frustrated or whatever's coming

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up just embrace it 
with love and with care

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and commit to doing this 
whole practice until the end.

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It's not a long one.

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Great, take one 
more breath here.

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A quiet moment to yourself.

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Just acknowledging who you
are and where you are today.

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There's such power 
in just acknowledging

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exactly where you are.

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Not having to 
hide it or mask it.

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Sweet, then gently begin to
bow the head to the heart.

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Feel a nice long stretch
through the back of the neck.

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And then slowly 
bat the eyelashes.

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Flutter them open.

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And we'll come all the way
up to cross-legged position.

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Hands can rest gently 
on the knees or the thighs.

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Great, drop the 
chin to the chest.

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And then look 
up towards the sky.

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Careful not to 
crunch the back of the neck.

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Think about drawing a 
line with your nose down.

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And then up.

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Down.

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And then up.

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Great, bring it back to center.

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Now side to side.

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Look to the right.

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And then to the left.

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And then just again, think about
drawing a straight line with

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your nose back and forth.

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Keep the spine nice and long
here and if you need to close

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your eyes and really imagine
or visualize the muscles that

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you're stretching, 
the length that you're creating

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each loving gesture.

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Cool and come back to center.

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We're gonna slowly, lovingly
move forward on to all fours.

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And come into your power here
by syncing up with your breath.

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Inhale, drop the belly,
open the chest.

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And exhale, round through.

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Claw through the fingertips,
breathe out.

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Inhale, rolling 
through nice and slow.

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And exhale, rounding through,
nice and slow.

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One more time to the sound,
to the rhythm of your breath.

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And then inhale, come 
back to Tabletop Position.

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You're gonna curl just the right
toes under and kick them out.

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So right leg is straight, you
have a soft bend in both elbows.

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Now draw your navel 
in up towards your spine.

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Feel that connection 
around your solar plexus,

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your core, lighting 
just a little bit of a match,

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a little fire there.

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And then you're gonna rock front
to back and breath in and out

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like you love yourself.

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Slowly bringing your mind's eye,
your attention to the sensations

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of the body and not whatever
baggage or thoughts you've come

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on to the mat with.

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So we've taken a 
second to tune in,

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now we're going to 
use the physical practice

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to guide the energy and

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hopefully flush out just 
a little bit of tension

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or stress or toxicity.

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Anything that you might be
carrying around that you just

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simply don't need any more
that might be making you feel a

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little less than.

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Which is totally normal,
totally human.

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Alright, here we go.

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You're gonna find stillness now
in the back leg and we're gonna

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send the left 
fingertips forward.

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Inhale in, exhale, lift 
the right inner thigh up.

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So right toes are 
hovering above the ground.

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Turn your toes 
down toward the earth.

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Inhale in again and 
then on your next exhale

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round everything through.

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Chin to chest, navel draws up,
knee to nose.

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Great, inhale, 
carving lines through space.

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Open and extend,
straighten the arm, the leg.

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And then exhale, 
bend elbow and knee.

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Bring it in.

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One more time, 
you got it, inhale,

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welcome a little heat 
to the body and exhale,

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focus on this gesture.

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Beautiful then slowly 
come back to Tabletop Position.

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Curl the left toes under 
and send the left leg out.

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Continue to focus and refocus
on the sound of your breath.

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We'll start to rock front
and back feeling that opening

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through the 
back of the left leg,

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the foot, the ankle.

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You also have and opportunity
here to find more integrity in

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the spine by lifting the front
body up to meet the back body as

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well as finding nice 
long length through your neck.

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Your gorgeous, gorgeous neck.

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This connection from our head,
mental energy,

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to the heart,
your emotional energy. Right?

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Okey doke, find stillness.

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When you're ready, find your
foundation nice and strong.

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Find support from within.
You got it.

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And then reach the 
right fingertips forward.

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Really, really reach.

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And then when you're ready,
inhale in, exhale, lift off.

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Left inner thigh lifting.

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Turn the left toes down,
you got it.

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Now we're creating a 
full body experience here.

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One more big breath in 
and on your next exhale,

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round and squeeze it 
through back to center.

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Nice, inhale, spread 
the fingers and toes,

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find extension.

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And exhale, rounding 
through chin to chest.

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Make the most of it.

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Nice, one more time.

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Strong and steady building
strength in that left arm.

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And exhale, 
connect to your core,

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navel draws up, up, up.

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Squeeze and lift,
squeeze and lift.

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And then release 
everything to the ground.

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Awesome, big toes come to touch.

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Knees super wide.

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Inhale, drop the belly, 
feel that stretch

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through the front body.

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And then exhale, 
send the hips back.

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You're gonna walk 
the fingertips forward and

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then melt your 
heart to the earth.

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Surrender, close your eyes.

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Allow yourself to 
really relax here.

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Calm the nervous 
system by keeping smooth,

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slow, controlled breaths going.

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And then here's just a lovely
little shape to close your eyes

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and really embody a surrender.

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Surrender to that 
which you can not control.

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Melt your heart to the earth.

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And trust.

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There's an opportunity here
to quietly say to yourself,

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you can either whisper it out
loud or just on the inside,

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"Everything is as it should be."

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Now activating this next 
motion from your lower ribs,

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that third chakra which 
is all about confidence.

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It's all about your personal
power so hug the lower ribs in,

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draw the lower belly in towards
the center and then let that be

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what lifts you up and you're
gonna slowly come forward,

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walk the knees in, and then nice
and easy you're gonna curl the

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toes under and then we're gonna
peel it up to Downward Dog.

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Same thing, try to keep those
lower ribs hugging in here.

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Connecting to that power point.

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Just above the navel.

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And then peddle it out.

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Find what feels good here.

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Upper arm bones rotate out.

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Nice, long refreshing breaths
in and out through the nose.

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Exhaling out through 
the mouth whenever you need.

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So don't be shy, 
give a nice sigh out

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whenever you need to let go.

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Surprise yourself.

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And then press into 
your fingerprints,

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press into your index 
finger and thumb firmly.

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You're gonna bring the big
toes in just a bit and then once

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again we're gonna connect to
that place just above the navel,

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the lower ribs hug in as you
squeeze right knee into chest.

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Just a little 
pike position here.

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Connecting to your core.

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Arms may start to shake 
or tremble here, you got it.

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Breathing deep 
for five, four, three.

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It's like a cross 
between a flamingo and a dog.

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And then release 
right toes to the ground.

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Stick with it.

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Upper arm bones rotate 
out so you have that brace.

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Press into the fingertips, take
pressure out of the wrists and

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slowly pike up 
through the left knee.

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Connect to your core.

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Lower abs and upper abs
cinching in towards the middle,

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towards that strong 
power point, your third chakra.

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We're here for three, two.

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Nice work, release on the one.

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Bend the knees, 
slowly lower to the ground.

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You're gonna bring 
the knees together,

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really together for Hero Pose
or if this shape is not for you,

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then you'll just come to 
a nice, comfortable seat.

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Everyone allow your palms to go
face up as you rest them gently

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on the knees or the thighs and

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feel that flush of energy 
in the body here.

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Close your eyes so 
you can really connect.

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So this shape
is called Virasana, the hero.

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So take a couple cycles of
breath to really embody this

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pose, whatever 
that means to you.

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Close your eyes.

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Listen to the 
sound of your breath.

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Nice, beautiful 
big breath in here.

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Exhale to flutter the eyelashes.

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Eyes open and you're just gonna

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take a nice easy 
twist to the left.

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Breathing into 
lower belly reserves.

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So lots of love 
in as you breath in,

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00:13:22,068 --> 00:13:25,071
down, down, down 
towards the lower belly.

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And then lots of 
love out as you twist.

247
00:13:28,741 --> 00:13:32,930
One more time, 
inhale lots of love in.

248
00:13:32,930 --> 00:13:36,883
And exhale, twist.

249
00:13:36,883 --> 00:13:39,844
Back to center.
From your center, move.

250
00:13:39,844 --> 00:13:43,256
So keep the spine, 
midline connected here

251
00:13:43,256 --> 00:13:45,892
and then here we go inhale in.

252
00:13:45,892 --> 00:13:48,457
Exhale, twist to the right.

253
00:13:49,664 --> 00:13:53,266
Inhale to lift and lengthen.

254
00:13:53,266 --> 00:13:54,534
And exhale to twist.

255
00:13:54,534 --> 00:13:56,769
Now as you inhale,
drop awareness,

256
00:13:56,769 --> 00:14:00,840
drop that breath down into the
diaphragm down in to the belly,

257
00:14:00,840 --> 00:14:02,442
towards your guts.
Inhale.

258
00:14:02,442 --> 00:14:05,745
Think lots of love in.

259
00:14:05,745 --> 00:14:08,177
Exhale, lots of love out.

260
00:14:10,483 --> 00:14:13,286
Sweet, come back 
to center, very nice.

261
00:14:13,286 --> 00:14:15,688
We're gonna come 
forward into a Plank.

262
00:14:15,688 --> 00:14:19,762
So even if this little bit is 
a struggle here, stick with it.

263
00:14:19,762 --> 00:14:23,563
Stick with your breath and see
if you can push yourself to

264
00:14:23,563 --> 00:14:24,831
your appropriate 
edge here, right?

265
00:14:24,831 --> 00:14:27,567
This is designed 
this way for a reason.

266
00:14:27,567 --> 00:14:30,136
Want you to connect to your
power and we'll add a little

267
00:14:30,136 --> 00:14:32,930
mantra to it as well.
So here we go.

268
00:14:32,930 --> 00:14:35,427
Plank Position.
Or Half Plank!

269
00:14:35,427 --> 00:14:38,411
You can work in the same 
Plank posture in the spine,

270
00:14:38,411 --> 00:14:44,083
in the arms, and in the neck
with the toes up and knees down.

271
00:14:44,083 --> 00:14:45,351
So same thing.

272
00:14:45,351 --> 00:14:47,687
So find your 
version of Plank today.

273
00:14:47,687 --> 00:14:48,421
And here we go.

274
00:14:48,421 --> 00:14:50,823
We're gonna go 
left hand to the ground,

275
00:14:50,823 --> 00:14:53,726
come on to the outer 
edge of your left foot.

276
00:14:53,726 --> 00:14:54,961
Turn.

277
00:14:54,961 --> 00:14:57,697
Inhale, open right 
fingertips to the sky.

278
00:14:58,910 --> 00:15:02,135
And then exhale, bring it down.

279
00:15:02,135 --> 00:15:04,270
Now, right hand 
comes to the earth.

280
00:15:04,270 --> 00:15:07,406
We turn on to the 
outer edge of the right foot.

281
00:15:07,406 --> 00:15:10,877
Inhale, left fingertips 
reach up towards the sky.

282
00:15:11,921 --> 00:15:13,479
And back to center.

283
00:15:13,479 --> 00:15:15,248
Now keep it going,
nice and slow.

284
00:15:16,761 --> 00:15:18,851
So how you handle 
yourself here is everything.

285
00:15:18,851 --> 00:15:22,722
Lift the hips, 
if you're on the knees,

286
00:15:22,722 --> 00:15:25,358
you're gonna slowly 
just come on to one side.

287
00:15:25,358 --> 00:15:27,693
Inhale, pull up 
and do a twist here.

288
00:15:27,693 --> 00:15:31,097
Keep head, heart and pelvis
in one line and then slowly,

289
00:15:31,097 --> 00:15:33,166
gently, come through center.

290
00:15:33,166 --> 00:15:36,202
Stack and lift.

291
00:15:36,202 --> 00:15:37,637
So keep it going here.

292
00:15:37,637 --> 00:15:39,138
Connect to your core.

293
00:15:43,160 --> 00:15:43,876
You're doing great.

294
00:15:43,876 --> 00:15:48,681
Inhale to reach up, 
exhale to come back down.

295
00:15:48,681 --> 00:15:51,684
And the next time you're on
the outer edge of the left foot,

296
00:15:51,684 --> 00:15:54,503
right fingertips
towards the sky, pause.

297
00:15:54,503 --> 00:15:56,022
Lift the hips up.

298
00:15:56,022 --> 00:15:57,523
Lengthen through 
the crown of the head,

299
00:15:57,523 --> 00:16:00,126
reach your tail towards 
the back edge of your mat.

300
00:16:00,126 --> 00:16:03,095
Now check it out, you're gonna
slowly come all the way back

301
00:16:03,095 --> 00:16:06,699
down, lower the knees, 
and thread the needle here.

302
00:16:06,699 --> 00:16:08,534
Come on to your right ear.

303
00:16:09,921 --> 00:16:12,672
Press into your left palm.

304
00:16:12,672 --> 00:16:15,241
Left elbow towards the sky.

305
00:16:15,241 --> 00:16:17,944
Detox, breathe into your belly.

306
00:16:17,944 --> 00:16:20,847
And exhale to let something go.

307
00:16:20,847 --> 00:16:22,444
Nice, come back to center.

308
00:16:22,444 --> 00:16:25,218
Return to your 
Plank or Half Plank.

309
00:16:25,218 --> 00:16:27,987
Right hand comes to the earth,
inhale turn on to the outer edge

310
00:16:27,987 --> 00:16:28,921
of your right foot.

311
00:16:28,921 --> 00:16:31,123
Reach towards the 
sky here and pause.

312
00:16:31,123 --> 00:16:32,658
Draw the shoulders 
away from the ears.

313
00:16:32,658 --> 00:16:34,126
Welcome that shake,
that tremble.

314
00:16:34,126 --> 00:16:37,530
We're flushing out the body,
moving the energy so you can

315
00:16:37,530 --> 00:16:40,132
feel good when you step up off
the mat so you feel confident

316
00:16:40,132 --> 00:16:42,435
and comfortable 
in your own skin.

317
00:16:42,435 --> 00:16:44,403
Inhale, lift the hips.

318
00:16:44,403 --> 00:16:46,105
Exhale, nice and slow.

319
00:16:46,105 --> 00:16:47,173
Negotiate.

320
00:16:47,173 --> 00:16:48,241
Knees come to the ground.

321
00:16:48,241 --> 00:16:50,943
Thread the needle, left
fingertips go in and underneath

322
00:16:50,943 --> 00:16:51,777
the bridge of the right arm.

323
00:16:51,777 --> 00:16:56,849
Press into your right hand 
and an amazing twist.

324
00:16:56,849 --> 00:17:01,020
Moving the energy that 
runs up and down the spine.

325
00:17:01,020 --> 00:17:03,194
Inhale deeply.

326
00:17:03,194 --> 00:17:04,757
Exhale completely.

327
00:17:05,891 --> 00:17:06,934
Awesome.

328
00:17:06,934 --> 00:17:09,262
Come back to center,
stick with me guys.

329
00:17:09,262 --> 00:17:10,529
Here we go, right into it.

330
00:17:10,529 --> 00:17:13,366
Just flicked my hair. (laughs)

331
00:17:13,366 --> 00:17:14,567
It's working!

332
00:17:14,567 --> 00:17:17,303
We're gonna come 
onto the forearms here.

333
00:17:17,303 --> 00:17:19,038
You can either interlace 
the fingertips here

334
00:17:19,038 --> 00:17:20,705
or keep them wide.

335
00:17:20,705 --> 00:17:23,175
I'm gonna recommend interlacing
and then if you don't like that

336
00:17:23,175 --> 00:17:25,345
you can change 
it but start there.

337
00:17:25,345 --> 00:17:29,782
And then we're gonna 
slowly send the heels back.

338
00:17:29,782 --> 00:17:34,253
And straighten through the
legs and we come here to breath.

339
00:17:34,253 --> 00:17:36,489
To shake.

340
00:17:36,489 --> 00:17:39,292
To focus our gaze downward.

341
00:17:39,292 --> 00:17:41,727
Think about your lower belly.

342
00:17:41,727 --> 00:17:45,865
Drawing in and up and then your
upper abdominals drawing down.

343
00:17:45,865 --> 00:17:48,200
So everything cinching 
towards the middle here.

344
00:17:48,200 --> 00:17:51,370
Hip points try to 
shine up towards your face.

345
00:17:51,370 --> 00:17:54,373
And we're here for 
five, four, you got it.

346
00:17:54,373 --> 00:17:55,207
Stick with me.

347
00:17:55,207 --> 00:17:59,946
Three, two and then lower 
everything down on the one.

348
00:17:59,946 --> 00:18:01,957
Awesome work.

349
00:18:01,957 --> 00:18:05,551
You're gonna create a little
pillow for your forehead with

350
00:18:05,551 --> 00:18:09,254
your palms and then just rest
your forehead on your palms.

351
00:18:09,254 --> 00:18:11,524
Bring the big toes 
to touch and then allow,

352
00:18:11,524 --> 00:18:13,593
you can physically 
adjust so it feels really good.

353
00:18:13,593 --> 00:18:17,496
Allow your heels to splay out
left to right and you soften and

354
00:18:17,496 --> 00:18:19,498
you breath into your belly.

355
00:18:30,396 --> 00:18:33,279
Nice and then 
slowly lift the forehead,

356
00:18:33,279 --> 00:18:34,947
bat the eyelashes open.

357
00:18:34,947 --> 00:18:37,383
One more time we're gonna 
come to that Forearm Plank.

358
00:18:37,383 --> 00:18:39,685
If you want to try a different
variation here you can,

359
00:18:39,685 --> 00:18:41,587
otherwise 
interlace the fingertips,

360
00:18:41,587 --> 00:18:43,522
curl the toes under, inhale in.

361
00:18:43,522 --> 00:18:46,459
Exhale, draw the navel up and in
and this is where our mantra's

362
00:18:46,459 --> 00:18:48,127
gonna come into play.

363
00:18:48,127 --> 00:18:51,230
So here we go, we're really
reaching sits bones to heels.

364
00:18:51,230 --> 00:18:53,099
We're reaching the 
heels actively back.

365
00:18:53,099 --> 00:18:54,867
Tail really reaching back.

366
00:18:54,867 --> 00:18:56,869
Crown really reaching forward.

367
00:18:56,869 --> 00:18:58,371
Now press into your elbows,

368
00:18:58,371 --> 00:19:00,573
draw your shoulders 
away from the ears.

369
00:19:00,573 --> 00:19:02,174
Lower belly draws in.

370
00:19:02,174 --> 00:19:04,577
Upper abs down in 
towards the middle.

371
00:19:04,577 --> 00:19:07,329
Everything's cinching in 
towards that third chakra.

372
00:19:07,329 --> 00:19:09,682
And the mantra here is,
"I am strong."

373
00:19:09,682 --> 00:19:12,752
Quietly whisper to yourself,
"I am strong."

374
00:19:12,752 --> 00:19:15,087
I am strong.

375
00:19:15,087 --> 00:19:16,322
Good, we're here for five.

376
00:19:16,322 --> 00:19:17,623
Repeat the mantra if you like.

377
00:19:17,623 --> 00:19:21,727
Four, three, two.

378
00:19:21,727 --> 00:19:23,829
Awesome, release on the one.

379
00:19:23,829 --> 00:19:26,832
Come all the way 
down back to your pillow,

380
00:19:26,832 --> 00:19:29,001
big toes to touch,
heels splay out.

381
00:19:29,001 --> 00:19:31,570
This time shake 
the hips a little.

382
00:19:31,570 --> 00:19:33,522
Shake your booty a 
little left to right.

383
00:19:34,920 --> 00:19:37,948
Let your breath do what it wants
to do here which is probably

384
00:19:37,950 --> 00:19:42,488
nice, big, deep, full 
loving inhalations and

385
00:19:42,488 --> 00:19:47,610
nice, long, releasing exhales.

386
00:19:52,345 --> 00:19:55,144
Relax your back.

387
00:19:55,144 --> 00:19:58,097
Relax your shoulders.

388
00:19:58,097 --> 00:19:59,465
And since you're 
kind of safe here,

389
00:19:59,465 --> 00:20:01,667
hidden, in case you're
practicing with someone and you

390
00:20:01,667 --> 00:20:04,804
just feel a little 
insecure still just (sighs)

391
00:20:04,804 --> 00:20:08,598
open the mouth.
Let your jaw just soften.

392
00:20:13,947 --> 00:20:18,951
So fearful 
thoughts are a part of life.

393
00:20:21,666 --> 00:20:26,759
That wave of anxiety that 
can blanket each and

394
00:20:26,759 --> 00:20:31,265
every one of us, a part of life.

395
00:20:32,665 --> 00:20:36,235
But the yoga practice 
offers us so many tools

396
00:20:36,235 --> 00:20:40,773
and an opportunity
to move that energy.

397
00:20:45,711 --> 00:20:50,816
Nice and slow, lift the head and
you'll bring the toes and heels

398
00:20:50,816 --> 00:20:53,819
in line with the hip points and
we're just going to slide the

399
00:20:53,819 --> 00:20:55,588
hands right 
underneath the shoulders.

400
00:20:55,588 --> 00:20:58,924
Tuck the elbows into the 
side body and catch a wave.

401
00:20:58,924 --> 00:21:01,652
Here we go.
Inhale, Baby Cobra.

402
00:21:03,178 --> 00:21:05,807
Exhale to release.

403
00:21:07,099 --> 00:21:09,034
Here we go, inhale.

404
00:21:09,034 --> 00:21:12,793
Mama Cobra or just 
a little bit higher.

405
00:21:12,793 --> 00:21:13,906
Oh yeah.

406
00:21:13,906 --> 00:21:16,991
Strengthening through the spine.

407
00:21:16,991 --> 00:21:18,463
And then last one.

408
00:21:18,463 --> 00:21:20,412
Careful not to push it.

409
00:21:20,412 --> 00:21:22,274
Just meet your 
appropriate edge here.

410
00:21:26,437 --> 00:21:27,386
Nice.

411
00:21:27,386 --> 00:21:29,221
Curl the toes under.

412
00:21:29,221 --> 00:21:32,825
Press up to all fours.

413
00:21:32,825 --> 00:21:34,793
Walk the knees together.

414
00:21:34,793 --> 00:21:36,896
Send the sits bones back.

415
00:21:36,896 --> 00:21:39,732
Paint your yoga 
mat beautiful color.

416
00:21:39,732 --> 00:21:43,269
Paint the fingertips all the
way down and come into Balasana.

417
00:21:45,096 --> 00:21:48,340
Alright, last beats 
of the practice here.

418
00:21:51,547 --> 00:21:55,281
Let your shoulders relax.

419
00:21:55,281 --> 00:21:57,496
Feel your breath.

420
00:22:01,945 --> 00:22:07,389
Quietly whisper to yourself,
"I got this."

421
00:22:17,979 --> 00:22:21,707
Then when you're ready, press
into the ground and try to move

422
00:22:21,707 --> 00:22:26,245
from your center as 
you slowly, articulately,

423
00:22:26,245 --> 00:22:28,247
roll up through the spine.

424
00:22:29,715 --> 00:22:33,519
Again, if Hero Pose is not good
for your knees or your body,

425
00:22:33,519 --> 00:22:36,551
you'll find your own Hero Pose

426
00:22:37,740 --> 00:22:41,894
and we'll meet there with 
hands back at the heart.

427
00:22:46,065 --> 00:22:47,366
Alright, nice active breath.

428
00:22:47,366 --> 00:22:49,071
Inhale lots of love in.

429
00:22:50,148 --> 00:22:53,606
Exhale lots of love out.

430
00:22:53,606 --> 00:22:56,742
Let us know how you're feeling
after this practice in the

431
00:22:56,742 --> 00:22:58,110
comments section down below.

432
00:22:58,110 --> 00:23:00,568
Let's connect.
Let's keep talking.

433
00:23:00,568 --> 00:23:02,548
Let's make sure 
to remember that

434
00:23:02,548 --> 00:23:05,284
this is about having
a conversation.

435
00:23:05,284 --> 00:23:10,089
Keepin' it real so that 
we can find what feels good,

436
00:23:10,089 --> 00:23:12,671
serve ourselves 
and serve each other.

437
00:23:12,671 --> 00:23:13,859
Alright, I love you guys.

438
00:23:13,859 --> 00:23:15,294
Bring the thumbs 
right up to the third eye.

439
00:23:15,294 --> 00:23:18,018
You did great work.
Thank you for being here.

440
00:23:18,719 --> 00:23:21,415
One last breath in.

441
00:23:21,415 --> 00:23:23,837
And then we breathe out to bow.

442
00:23:25,846 --> 00:23:27,591
Namaste.

443
00:23:27,591 --> 00:23:32,261
(gentle music)