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- Hi everyone.
Welcome to Yoga With Adriene.

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

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home yoga practice for
gaining a fresh perspective.

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So hop into something
comfy and let's get started.

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(gentle music)

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Alright my friends, let's begin
in Extended Child's Pose.

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Hooray!

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If that's not a
"hooray" for you,

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you can just start in a

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nice seated comfortable
posture of your choice.

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Otherwise come on
down to the ground,

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bring your knees
as wide as your mat,

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and ever so slowly begin to
reach the fingertips towards the

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front edge of your mat.

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Gently push your
doggy's paws off your mat

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and here we go,

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take a deep breath in and as you
exhale melt your heart to the

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ground forehead
toward the earth.

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Gently close your eyes.

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And relax.

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Relax into this moment.

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See if you can
immediately just lean in.

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The hardest part
is kind of committing

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to taking this
time for yourself.

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But this video is uploading on
Daylight Savings so if you're

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doing it live or in real time
we've gained an hour

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so take this opportunity.

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And if you're
watching this at another time,

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not on Daylight Savings,

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consider how remarkably

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wonderful it is that you have

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taken this time for yourself.

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Commit. Lean in.

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As you're ready gently
begin to deepen the breath.

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Again, close your eyes.

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Relax the weight of
your shoulder joints.

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The weight of the hips.

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See if you can
gently part the lips and

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soften through the jaws.

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So we're starting
in a pose of surrender.

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And if you're just in a
comfortable seated posture,

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you can do all of
these things as well.

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Just softening,
relaxing the shoulders.

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Inviting the breath

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to be a little longer,

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longer inhales,
longer exhalations.

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Then nice and slow you're
gonna begin to rock the head,

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the forehead, side to
side and if you're seated,

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you can just do
some gently neck circles.

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So soft easy movement here.

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Choose to open your mind

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and as you melt

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the heart to the ground,
choose to open your heart

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by simply being open to
these possibilities.

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We're making progress toward
gaining a fresh perspective.

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And that's really all you
have to do today to reap

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the benefits of this practice.

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Just practice staying open

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and allow whatever
you do with your

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body here on the mat
to reflect that intention.

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Alright, come back to stillness.

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Here we go, take the deepest
breath you've taken all day.

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Inhale in.

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And exhale to let everything go.

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(sighs)

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Awesome.

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Slowly open the eyes.

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You're gonna slowly carve a line
with your nose to look forward.

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If you're on your bum,
if you're seated,

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go ahead and come to
Tabletop Position and if you are

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in Extended Child's Pose with me

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just pull your heart up and walk

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the knees right
underneath the hip points.

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Spread the fingertips wide.

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Syncing up with your breath.

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Here we go, inhale,
drop the belly,

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open the chest.

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Ooh, I'm sore.
(chuckles)

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Exhale, round
through chin to chest.

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Crown of the head to the earth.

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Notice the tempo
I'm inviting here,

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nice and slow.
Inhale, drop the belly.

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Big breath in.

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Claw through the fingertips.

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Exhale, round through,
chin to chest,

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navel up towards the spine.

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Now listen carefully, on your
next inhale drop the belly,

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draw the shoulders
away from the ears,

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press into the tops of the feet
and then pause here for a full

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cycle of breath in and out.

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In.

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Stay here, and out.

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Then here we go in again.

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In,

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exhale, tuck the chin,
navel draws up.

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Hug the lower
ribs in and up, up, up

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as you claw
through your fingertips,

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press into the tops of the
feet and now hang out here

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for a full cycle of breath.

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Here we go, ready?

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Big inhale in, pressing
away through your yoga mat,

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stay here

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for a long exhale out.

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Beautiful.

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Inhale to come all
the way back to Tabletop.

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Nice and easy.

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Awesome, now you're gonna drop
the elbows where the hands are

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and create like an eleven
shape with your forearms

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so two parallel lines.

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Then begin to keep the knees
in alignment with your elbows,

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you're gonna begin to walk them
back so don't walk in or out.

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Keep them in alignment with your
elbows and you're gonna just

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melt your heart to the ground
for another shoulder opener here

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as we surrender. (sighs)

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Now keep an active connection
between your fingertips.

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Feel this big
opening through the chest,

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chest (chuckles), the shoulders.

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Now one more breath here to
really pull the hip creases up.

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So you're gonna feel the
rotation in the pelvis as you

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take your tailbone,
your coccyx to the sky.

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Yeah and then carve
a line with your nose,

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slide on in through
all the way to the belly.

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Sphinx pose.

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Nice and easy,
gentle here as you inhale,

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open the chest.

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Keep the neck nice and long.

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So you don't want
a bunch of wrinkles

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in the back of your neck here.

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Keep your neck nice and long.

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You can tuck the
chin to create that space.

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One more breath here,

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drawing the shoulders
away from the ears.

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Really pressing
into your elbows.

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Nice and then let's
start a little fire,

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let's move a little energy here.

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You're gonna curl
the toes under, inhale in.

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Exhale, you're gonna
hollow through the front body,

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just like Cat Pose.

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You're gonna lift your hips
up, reach your heels back,

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knees lift too, gaze
straight down at your yoga mat.

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Forearm Plank.
Breathe deep here.

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Listen to the
sound of your breath.

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Feel that shake.

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We're here for three, two,
claw through the fingertips

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and slowly back down to
the knees on the one.

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Awesome.

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You're gonna come
up to the hands now.

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Resume that nice neutral spine,
Tabletop Position.

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Alright, awesome work.

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From here you're gonna inhale
press into your left palm

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and reach your right
fingertips forward.

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Exhale, pull the
right shoulder back.

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Right thumb is
up towards the sky.

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Beautiful now here we go,

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we're gonna send the left
foot out long, inhale in.

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Exhale, turn all left
toes down to the earth.

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So we're balancing out the left
and the right side of the body.

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We're present
with the sensation.

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We're focused on
the breath, inhale in.

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Exhale, chin to chest,
knee to nose,

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round through the
spine like Cat Pose.

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Then inhale, send it out.

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Radiating energy through the
fingertips and toes and exhale

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rounding through chin to chest.

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Once more you got it,
inhale reach it forward.

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Exhale, round it through.

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And then come back to Tabletop.

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Awesome, switching sides.

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Press away from your
yoga mat with your right hand.

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Inhale, send the
left fingertips forward.

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Exhale, pull the left
shoulder back down into socket.

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So you can imagine your
scap kind of hugging in.

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Shoulder blades
coming together here.

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You're pressing
away from your yoga mat.

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Breathing deep.

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And then if it's
available to you,

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kick that right foot out.

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We start to balance out here as
you turn the right toes down.

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So trying to feel that
connection to the midline here.

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It's challenging.

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Keeping the neck nice and long.

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Inhale in and
here we go, exhale,

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rounding through the spine,
chin to chest.

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Squeeze it up and in.

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Inhale, extend it out.

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Exhale, squeeze it in.

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Inhale, send it out.
You're doing great.

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Exhale, squeeze it in and
then release it back down,

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Tabletop Position.

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Great, once again bring the
knees as wide as the yoga mat,

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toes come in.

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Press into your
left palm this time,

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inhale, reach your right
fingertips all the way up

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towards the sky.
Just as far as you can go.

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Inhale in.

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Exhale, thread the needle, right
fingertips come in and through

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underneath your left arm.

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You're gonna come on to
your right shoulder, right ear.

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You can use your left palm
to find what feels good here.

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Big twist,
breathe, breathe, breathe.

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Connect to your center,
draw your navel in and up,

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Uddiyana Bandha,
hug the low ribs in.

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Then from there next cue is
to press into the left palm,

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inhale, reach the right
fingertips all the way back up,

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spiral open.

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And then exhale,
bring it back down.

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Right hand presses
away from the earth,

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here we go, big inhale.

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Big open twist to your left.

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Press into your right hand.

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Get in the habit.

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And here we go, exhale,
thread the needle.

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Big twist.

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Come on to the left ear,
left shoulder.

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Use your right hand to find what
feels good here and then breathe

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like you love yourself,
so nice full,

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conscious,
meaningful breaths here.

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Should feel really good.

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Just takes a little
practice to get in the

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hang of breathing deep.

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Ironically.

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So give it your best shot.

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Keep breathing.

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Keep coming back to the breath.

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Cool and from your center,
navel draws in and up.

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Activate your core.

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Then from there,
press into your right hand,

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big inhale, big,
open twist to the left.

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Hi Mom!

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And then exhale
all the way back down.

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Cool.

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Now walk the
hands out just a bit.

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Walk the knees in.

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Curl the toes under
and yep, you guessed it,

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we're gonna bring
the upper arm bones out,

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elbow creases towards the front.

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Keep the knees bent as
you peel the tailbone up,

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Downward Facing Dog.

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Head goes below the heart.

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We start to
change our perspective,

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take a look at your feet.

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Don't worry about
the heels coming down.

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One day they will
and some days they won't.

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They won't even come close.

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So don't worry about your
heels coming down for now.

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Just pedal it out.

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Think of your long beautiful
muscles getting the length they

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desire as you breathe deep
and move through your feet.

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Hey buddy.

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And let's take this
pedaling moment to again,

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deepen the breath and Benji just
inspired me to invite you to

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look from left to right,
stretching through

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the outer hip, the glute.

254
00:12:32,291 --> 00:12:36,041
Practicing that external
rotation again in the upper arm

255
00:12:36,041 --> 00:12:38,750
bones and just
looking around at your room.

256
00:12:38,750 --> 00:12:40,708
Maybe you need
to clean the house.

257
00:12:40,708 --> 00:12:42,375
Maybe you have to
do all these things.

258
00:12:42,375 --> 00:12:43,708
Maybe you don't like your space.

259
00:12:43,708 --> 00:12:45,834
See if you can flip
the script a little.

260
00:12:45,834 --> 00:12:48,417
Be grateful for all that you
see here in your Downward Dog.

261
00:12:49,250 --> 00:12:51,792
Be grateful for the
roof over your head,

262
00:12:51,792 --> 00:12:53,959
for the ground
beneath your hands and feet.

263
00:12:54,708 --> 00:12:58,208
For the hairy four
legged creature at your side.

264
00:12:58,208 --> 00:12:59,250
Whatever it is.

265
00:13:00,959 --> 00:13:04,500
And then that's enough of that
so let's step all the way up to

266
00:13:04,500 --> 00:13:07,875
the top of the mat. (sighs)

267
00:13:07,875 --> 00:13:12,875
And again, continue keeping
this head below the heart.

268
00:13:12,875 --> 00:13:15,000
Keeping your
eyes open if you can

269
00:13:16,291 --> 00:13:18,291
and just kind of look
between your legs.

270
00:13:18,291 --> 00:13:19,542
Look just side to side.

271
00:13:23,125 --> 00:13:24,792
Opening your mind

272
00:13:26,458 --> 00:13:28,250
to fresh perspective,

273
00:13:28,250 --> 00:13:29,750
fresh thoughts.

274
00:13:32,333 --> 00:13:35,000
And then bend your knees
generously to open up through

275
00:13:35,000 --> 00:13:37,166
the back body, lower back body,

276
00:13:39,125 --> 00:13:40,959
and then when you're ready take

277
00:13:40,959 --> 00:13:42,250
a deep breath in

278
00:13:43,708 --> 00:13:45,625
and an exhale out
through the mouth.

279
00:13:47,250 --> 00:13:48,208
Two more like that.

280
00:13:48,208 --> 00:13:49,291
Big breath in

281
00:13:50,792 --> 00:13:52,542
and then exhale out
through the mouth.

282
00:13:54,000 --> 00:13:56,792
And one more time,
come on now, inhale in.

283
00:13:58,041 --> 00:14:03,208
Exhale to let something go so
that you feel a little lighter

284
00:14:03,208 --> 00:14:05,208
as you slowly
roll up to Mountain.

285
00:14:09,583 --> 00:14:11,041
Take your time.

286
00:14:12,208 --> 00:14:16,041
Slowly stacking up
through your spine.

287
00:14:17,834 --> 00:14:21,583
And as you start to stack up
and align head over heart,

288
00:14:21,583 --> 00:14:24,875
heart over pelvis immediately
bring your awareness,

289
00:14:24,875 --> 00:14:27,417
like an obsessive
amount of awareness,

290
00:14:27,417 --> 00:14:28,667
to your feet.

291
00:14:31,375 --> 00:14:35,041
And then you can close
your eyes and use the sound

292
00:14:35,041 --> 00:14:36,291
of my voice to guide you here.

293
00:14:36,291 --> 00:14:41,000
Just gonna close your eyes and
again send your attention to the

294
00:14:41,000 --> 00:14:42,500
soles of your feet

295
00:14:43,708 --> 00:14:46,875
and spread
awareness throughout

296
00:14:46,875 --> 00:14:49,041
all four corners of your feet.

297
00:14:49,041 --> 00:14:53,041
Then really get your feet to a
place where you feel grounded,

298
00:14:53,041 --> 00:14:53,708
you feel good.

299
00:14:53,708 --> 00:14:55,834
So it could be
zipped up tight together.

300
00:14:55,834 --> 00:14:58,291
It could be hip width apart.

301
00:14:58,291 --> 00:14:59,417
You decide.

302
00:14:59,417 --> 00:15:02,166
Let it really come from this
sensation and then from there

303
00:15:02,166 --> 00:15:03,458
you're gonna press down.

304
00:15:03,458 --> 00:15:07,375
Imagine rooting down into the
earth and growing a little bit

305
00:15:07,375 --> 00:15:11,667
taller throughout your whole
body from that grounding point

306
00:15:11,667 --> 00:15:12,625
with the feet.

307
00:15:16,333 --> 00:15:19,667
And then take your arms and
bring more awareness to them.

308
00:15:19,667 --> 00:15:21,625
So you can do whatever you
want, again with your arms.

309
00:15:21,625 --> 00:15:23,625
Just nice, conscious placement.

310
00:15:25,583 --> 00:15:26,875
And here we go.

311
00:15:26,875 --> 00:15:28,333
Inhale in.

312
00:15:29,875 --> 00:15:31,875
Exhale to relax
the shoulders down.

313
00:15:33,542 --> 00:15:36,708
And on your next inhale,
we'll reach for the sky.

314
00:15:36,708 --> 00:15:38,083
So big breath in.

315
00:15:38,083 --> 00:15:40,083
Reach it all the way up.

316
00:15:41,208 --> 00:15:43,917
Exhale, Forward Fold
all the way down.

317
00:15:46,458 --> 00:15:51,083
Inhale, halfway lift,
another change of perspective.

318
00:15:51,083 --> 00:15:53,875
Palms to the tops of the
thighs for this first one.

319
00:15:53,875 --> 00:15:57,542
Loop your shoulders forward,
around and back and then pull

320
00:15:57,542 --> 00:15:59,834
the elbows in like
little grasshopper legs.

321
00:15:59,834 --> 00:16:04,000
And then let the hip creases
kind of pull you back here as

322
00:16:04,000 --> 00:16:05,458
you reach the crown forward.

323
00:16:07,083 --> 00:16:09,959
So you're gazing straight down
so you can peek at me of course

324
00:16:09,959 --> 00:16:12,208
if you need and then gaze
straight down and you're trying

325
00:16:12,208 --> 00:16:14,959
to create a figure
seven shape in the body.

326
00:16:14,959 --> 00:16:16,333
Slight bend in the knees.

327
00:16:17,291 --> 00:16:18,875
Great, take one
more breath here.

328
00:16:18,875 --> 00:16:21,625
Draw the shoulder
blades together and

329
00:16:21,625 --> 00:16:23,208
then exhale to let it all go.

330
00:16:24,375 --> 00:16:25,750
Awesome, root to rise here.

331
00:16:25,750 --> 00:16:28,875
Again, an obsessive
amount of awareness in the feet.

332
00:16:28,875 --> 00:16:30,875
As you inhale,
sweep the fingertips,

333
00:16:30,875 --> 00:16:33,333
the hands, the arms all
the way up towards the sky.

334
00:16:33,333 --> 00:16:34,500
Again, big stretch.

335
00:16:35,583 --> 00:16:37,917
And then exhale
all the way back down,

336
00:16:37,917 --> 00:16:39,750
Forward Fold towards the earth.

337
00:16:41,625 --> 00:16:43,959
Inhale lifts you up halfway.

338
00:16:43,959 --> 00:16:45,917
This time palms on the shins.

339
00:16:46,917 --> 00:16:48,000
Take a deep breath in.

340
00:16:48,000 --> 00:16:49,625
Try to find length in the spine.

341
00:16:49,625 --> 00:16:51,959
Again, no wrinkles
in the back of the neck.

342
00:16:53,375 --> 00:16:54,834
Great, take one
more breath here.

343
00:16:54,834 --> 00:16:57,041
Draw the shoulder
blades together actively.

344
00:16:57,583 --> 00:16:59,750
Yes, and then
exhale let everything go.

345
00:17:00,959 --> 00:17:01,959
Great, root to rise.

346
00:17:01,959 --> 00:17:03,667
Inhale, reach for the sky.

347
00:17:03,667 --> 00:17:05,834
Catch a wave here.
Full body stretch.

348
00:17:06,875 --> 00:17:09,625
And then exhale, cascade
it all the way back down.

349
00:17:09,625 --> 00:17:11,333
It should feel really good.

350
00:17:11,333 --> 00:17:12,000
You're doing great.

351
00:17:12,000 --> 00:17:15,583
Inhale, this time halfway lift
with the fingertips on the mat.

352
00:17:15,583 --> 00:17:18,959
See again if you can take
the crunch out of the neck.

353
00:17:18,959 --> 00:17:21,333
Tuck the chin,
dig into your heels,

354
00:17:21,333 --> 00:17:23,125
pull the hip creases back.

355
00:17:24,000 --> 00:17:25,333
Great, inhale in.

356
00:17:26,375 --> 00:17:27,834
Exhale to let everything go.

357
00:17:28,667 --> 00:17:31,041
Okay, here we go, inhale,
reach for the sky.

358
00:17:31,041 --> 00:17:31,917
Big stretch.

359
00:17:31,917 --> 00:17:34,333
Spread the fingertips,
ground through the feet.

360
00:17:34,333 --> 00:17:37,041
And exhale, take it down.

361
00:17:37,041 --> 00:17:38,417
Head below the heart.

362
00:17:38,417 --> 00:17:41,125
Bend your knees
generously on this one.

363
00:17:41,125 --> 00:17:42,333
Fingertips come to the mat,

364
00:17:42,333 --> 00:17:44,250
you're gonna kick just
the right toes back.

365
00:17:44,250 --> 00:17:45,667
Just the right toes,
all the way.

366
00:17:46,708 --> 00:17:50,417
Great, yogi's choice,
you can lower that back knee

367
00:17:50,417 --> 00:17:52,458
or you can keep it lifted.

368
00:17:52,458 --> 00:17:55,166
Benji's so cute today. Aw.

369
00:17:55,166 --> 00:17:57,208
So back knee lowered or lifted,

370
00:17:57,208 --> 00:17:58,667
right hand's gonna
go to the earth.

371
00:17:58,667 --> 00:18:00,417
Big open twist to the left as

372
00:18:00,417 --> 00:18:02,959
you reach the
left fingertips up high.

373
00:18:02,959 --> 00:18:05,500
Open your heart,
look up towards the sky.

374
00:18:05,500 --> 00:18:08,333
Reach your right
heel back, big inhale.

375
00:18:08,333 --> 00:18:10,834
Exhale all the way down.

376
00:18:10,834 --> 00:18:14,250
Awesome, from here you're gonna
lower the right knee if it's not

377
00:18:14,250 --> 00:18:16,333
and you're gonna
pull left hip crease back,

378
00:18:16,333 --> 00:18:17,959
runner's stretch.

379
00:18:17,959 --> 00:18:21,917
Take a deep breath in
here and a long breath out.

380
00:18:22,834 --> 00:18:25,083
Then roll it through.

381
00:18:25,083 --> 00:18:28,625
You're gonna plant the
palms, step the left toes back,

382
00:18:28,625 --> 00:18:29,875
come into a Plank.

383
00:18:29,875 --> 00:18:31,875
Take your time, there's no rush.

384
00:18:33,417 --> 00:18:36,667
Great, from here
you're gonna slowly inhale,

385
00:18:36,667 --> 00:18:39,000
look forward, shift forward.

386
00:18:39,000 --> 00:18:41,083
Exhale, lower all
the way to the belly.

387
00:18:42,166 --> 00:18:46,250
Inhale, squeeze the elbows in,
press into the tops of the feet.

388
00:18:46,250 --> 00:18:47,708
Find a low Cobra here.

389
00:18:47,708 --> 00:18:50,625
Activating the
muscles of your back body.

390
00:18:50,625 --> 00:18:53,458
Then take one more inhale
in here when you're ready.

391
00:18:55,083 --> 00:18:56,291
Benji!

392
00:18:56,291 --> 00:18:58,917
And then exhale, release.

393
00:18:58,917 --> 00:19:02,041
Inhale, press up
to Plank or all fours.

394
00:19:03,417 --> 00:19:05,417
And then exhale, make
your way to Downward Dog.

395
00:19:08,041 --> 00:19:10,542
Upper arm bones spiral out.

396
00:19:10,542 --> 00:19:12,291
Inner thighs spiral in.

397
00:19:13,708 --> 00:19:16,291
Great, so you have two
different spirals going on.

398
00:19:16,291 --> 00:19:17,000
Two different loops.

399
00:19:17,000 --> 00:19:20,125
You're gonna hug the lower
ribs in here guys and again,

400
00:19:20,125 --> 00:19:22,542
just take a couple
moments here to move your neck,

401
00:19:23,708 --> 00:19:24,792
look around.

402
00:19:26,959 --> 00:19:28,750
Great, then bend
the knees generously,

403
00:19:28,750 --> 00:19:30,917
belly comes towards
the tops of the thighs.

404
00:19:30,917 --> 00:19:32,792
Hip creases pull up
and back once again

405
00:19:32,792 --> 00:19:34,667
as you inhale look forward.

406
00:19:34,667 --> 00:19:36,542
And then exhale,
make your way to the top.

407
00:19:36,542 --> 00:19:38,875
So you can rag doll,
you can baby step,

408
00:19:38,875 --> 00:19:40,125
you can float, you can hop.

409
00:19:42,000 --> 00:19:44,291
And then from here,
Forward Fold.

410
00:19:45,708 --> 00:19:47,667
Great, inhale, halfway lift.

411
00:19:47,667 --> 00:19:49,667
Now you can bring the
hands to wherever you like.

412
00:19:49,667 --> 00:19:51,625
You can even take
them out to airplane arms.

413
00:19:51,625 --> 00:19:53,750
Just find that
length in the spine.

414
00:19:54,583 --> 00:19:56,041
And then exhale, let it go.

415
00:19:57,000 --> 00:19:58,625
Great, bend the
knees generously.

416
00:19:58,625 --> 00:20:00,083
Fingertips come to the mat.

417
00:20:00,083 --> 00:20:02,417
This time we're gonna lift the
left foot up and then kick it

418
00:20:02,417 --> 00:20:03,500
all the way back.

419
00:20:04,875 --> 00:20:06,500
Great, beautiful.

420
00:20:06,500 --> 00:20:08,792
Left hand to the earth.
Back knee lowered or lifted.

421
00:20:08,792 --> 00:20:11,250
Here we go, big inhale,
pull the right hip crease back,

422
00:20:11,250 --> 00:20:12,750
reach your left heel back.

423
00:20:12,750 --> 00:20:14,208
Right fingertips
towards the sky.

424
00:20:14,208 --> 00:20:15,667
Big, open twist.

425
00:20:16,667 --> 00:20:19,166
So breathe into all
four sides of the torso here.

426
00:20:19,166 --> 00:20:21,875
Send your gaze either
straight out or all the way up.

427
00:20:22,667 --> 00:20:24,333
Inhale in.

428
00:20:24,333 --> 00:20:26,625
Exhale, bring it
all the way down.

429
00:20:27,250 --> 00:20:29,834
Great, lower the
back knee if it's lifted.

430
00:20:29,834 --> 00:20:33,583
Inhale in and then exhale
pull that right hip crease back.

431
00:20:33,583 --> 00:20:35,625
Flex your left
toes towards your face.

432
00:20:35,625 --> 00:20:38,375
So your left hip needs
to be over your left knee.

433
00:20:38,375 --> 00:20:41,083
We're not going all the way back
here but rather keeping it nice

434
00:20:41,083 --> 00:20:42,291
and stacked if you can.

435
00:20:43,542 --> 00:20:44,959
Great, inhale in.

436
00:20:46,542 --> 00:20:47,834
Exhale out.

437
00:20:49,166 --> 00:20:50,542
Sync up with your breath here.

438
00:20:50,542 --> 00:20:51,917
Inhale, come forward.

439
00:20:53,125 --> 00:20:55,250
Exhale to plant the palms.

440
00:20:55,250 --> 00:20:56,417
Step it back to Plank.

441
00:20:56,417 --> 00:20:59,542
Take your time getting there.
Take your time, take your time.

442
00:20:59,542 --> 00:21:02,375
Great and then inhale,
look forward, shift forward.

443
00:21:02,375 --> 00:21:05,208
Exhale, belly to Cobra
or Chaturanga to Up Dog.

444
00:21:05,208 --> 00:21:07,667
Use your breath to inhale,

445
00:21:07,667 --> 00:21:09,333
open your chest.

446
00:21:09,333 --> 00:21:13,625
Look forward or up and then
use your exhale to make your way

447
00:21:13,625 --> 00:21:17,583
back to all fours and
then to Downward Facing Dog.

448
00:21:19,417 --> 00:21:20,917
Great.

449
00:21:20,917 --> 00:21:22,291
Inhale in.

450
00:21:23,583 --> 00:21:26,125
Empty it out.
You're doing awesome.

451
00:21:26,125 --> 00:21:28,041
Bend the knees,
lift the hip creases up high.

452
00:21:28,041 --> 00:21:30,625
Feel your sits bones
spread left to right.

453
00:21:30,625 --> 00:21:32,542
Then inhale to look forward.

454
00:21:32,542 --> 00:21:34,542
And then exhale to
make your way to the top.

455
00:21:37,250 --> 00:21:39,375
Inhale, halfway lift,
your version.

456
00:21:39,375 --> 00:21:40,917
Get creative.

457
00:21:40,917 --> 00:21:44,291
Keep an open mind and
exhale to Forward Fold.

458
00:21:44,291 --> 00:21:45,959
Great, inhale, reach for sky.

459
00:21:45,959 --> 00:21:48,375
Big breath, big stretch.

460
00:21:48,375 --> 00:21:50,708
And then exhale, hands to heart.

461
00:21:50,708 --> 00:21:53,041
Anjuli Mudra
right here at the heart.

462
00:21:53,041 --> 00:21:54,500
Capture your magic here.

463
00:21:54,500 --> 00:21:56,291
Listen to your breath.

464
00:22:00,083 --> 00:22:03,166
Is there something, you don't
even have to identify it right

465
00:22:03,166 --> 00:22:06,458
now, but is there something
going on off the mat in your

466
00:22:06,458 --> 00:22:09,291
life that could use a little

467
00:22:10,542 --> 00:22:12,583
bit of your open mind?

468
00:22:13,667 --> 00:22:16,875
A little bit of
fresh perspective?

469
00:22:16,875 --> 00:22:18,875
A gained perspective?

470
00:22:21,500 --> 00:22:24,333
Would you be willing?
Are you willing?

471
00:22:25,875 --> 00:22:27,708
Bend the knees,
here we go, big inhale,

472
00:22:27,708 --> 00:22:29,708
reach for the sky.

473
00:22:29,708 --> 00:22:31,708
Exhale, Forward Fold
all the way down.

474
00:22:32,834 --> 00:22:35,250
Inhale, halfway lift,
your version.

475
00:22:35,917 --> 00:22:37,792
Exhale, soften and fold.

476
00:22:38,708 --> 00:22:41,750
Bend the knees, step one
foot back then the other.

477
00:22:41,750 --> 00:22:43,041
Plank Pose.

478
00:22:43,041 --> 00:22:44,542
Let's change the
perspective again.

479
00:22:44,542 --> 00:22:47,417
Right hand to the earth, we're
gonna turn on to the outer edge

480
00:22:47,417 --> 00:22:49,083
of the right foot and inhale,

481
00:22:49,083 --> 00:22:52,708
big open twist
now to side Plank.

482
00:22:52,708 --> 00:22:54,166
Left fingertips to the sky.

483
00:22:54,166 --> 00:22:57,500
You can always bend that top leg
and bring the left foot to the

484
00:22:57,500 --> 00:23:00,417
earth as a little kickstand or
for an added challenge you can

485
00:23:00,417 --> 00:23:02,166
come to little tree legs here.

486
00:23:02,166 --> 00:23:05,208
Lifting heart, pressing
away from the yoga mat

487
00:23:05,208 --> 00:23:07,834
as we've been doing,
lengthening through the crown.

488
00:23:07,834 --> 00:23:10,500
We're here for three, two, one.

489
00:23:10,500 --> 00:23:12,250
Come all the way down.

490
00:23:12,250 --> 00:23:13,708
You're gonna go
right to the other side.

491
00:23:13,708 --> 00:23:16,375
Left hand presses away
from the earth to start.

492
00:23:16,375 --> 00:23:19,083
Come on to the outer edge of
your left foot and here we go,

493
00:23:19,083 --> 00:23:20,917
big opening over to the right.

494
00:23:21,583 --> 00:23:23,250
Hug the low ribs in.

495
00:23:23,250 --> 00:23:26,458
Breathe deep, keep
the neck nice and long.

496
00:23:26,458 --> 00:23:27,959
You can bend that top leg.

497
00:23:27,959 --> 00:23:29,458
Take any
variation that you like.

498
00:23:29,458 --> 00:23:31,625
You can bring it on to
the ground for kickstand.

499
00:23:31,625 --> 00:23:34,291
Everyone lift your
hips up toward the sky.

500
00:23:35,125 --> 00:23:36,583
Breathing deep.

501
00:23:36,583 --> 00:23:40,291
Three, two, and on
the one with control

502
00:23:40,291 --> 00:23:42,250
best you can
all the way down.

503
00:23:42,250 --> 00:23:44,959
Belly to Cobra or
Chaturanga to Up Dog.

504
00:23:44,959 --> 00:23:47,917
Use your inhale
to open your heart.

505
00:23:47,917 --> 00:23:50,000
Open your mind. Smile.

506
00:23:50,000 --> 00:23:53,000
Use your exhale to
make your way to all fours

507
00:23:53,000 --> 00:23:54,667
and then to Downward Facing Dog.

508
00:23:54,667 --> 00:23:56,250
You can always skip
the all fours part too.

509
00:23:57,917 --> 00:24:00,667
In Down Dog take a deep
breath in through the nose.

510
00:24:01,750 --> 00:24:03,333
And the long breath out.

511
00:24:04,625 --> 00:24:07,917
Beautiful, on your next inhale
lift your right leg up high.

512
00:24:07,917 --> 00:24:10,208
And on your next
exhale shift forward,

513
00:24:10,208 --> 00:24:14,041
squeeze, knee all the
way up towards your chest.

514
00:24:14,041 --> 00:24:15,667
Then step it up.

515
00:24:15,667 --> 00:24:16,750
Pivot on the back foot.

516
00:24:16,750 --> 00:24:19,792
You're gonna open all the way
to Warrior II to your left.

517
00:24:19,792 --> 00:24:23,250
So here we go, left fingertips
reach all the way up and back.

518
00:24:23,250 --> 00:24:25,000
Back toes are turned in.

519
00:24:25,000 --> 00:24:27,625
Right front toes are turned

520
00:24:27,625 --> 00:24:29,542
towards the front
edge of your mat.

521
00:24:29,542 --> 00:24:31,375
Then we're gonna pull
the pinkies back here.

522
00:24:31,375 --> 00:24:33,000
Lift up from the pelvic floor.

523
00:24:33,000 --> 00:24:34,333
Breathe deep.

524
00:24:34,333 --> 00:24:35,917
No creases in the neck.

525
00:24:35,917 --> 00:24:37,291
Nice and long.

526
00:24:38,792 --> 00:24:41,333
Breathing, breathing, breathing.

527
00:24:41,333 --> 00:24:43,500
Then inhale, send the
right fingertips forward.

528
00:24:43,500 --> 00:24:44,667
Keep the front knee bent.

529
00:24:44,667 --> 00:24:48,000
Right hip crease pulling,
hugging in, pulling back.

530
00:24:48,000 --> 00:24:50,208
You're gonna reach the
right fingertips up and back.

531
00:24:50,208 --> 00:24:51,708
Peaceful Warrior.

532
00:24:53,041 --> 00:24:55,542
Breathing deep here, pause.

533
00:24:55,542 --> 00:24:57,291
Pull the right thumb back.

534
00:24:57,291 --> 00:24:59,542
So notice what happens
when you hold this here.

535
00:24:59,542 --> 00:25:01,291
What happens?
Do you want to give up?

536
00:25:01,291 --> 00:25:03,083
Do you want to curse me?
Do you get frustrated?

537
00:25:03,083 --> 00:25:04,500
Can you breathe?

538
00:25:04,500 --> 00:25:08,291
Can you go back to that
obsessive awareness in the feet?

539
00:25:08,291 --> 00:25:10,750
Pressing into the
knife edge of your left foot.

540
00:25:10,750 --> 00:25:14,166
Pressing into all four
corners of your right foot.

541
00:25:16,375 --> 00:25:18,125
Beautiful work.
You got it.

542
00:25:19,166 --> 00:25:20,542
Find that length in the neck.

543
00:25:22,542 --> 00:25:26,000
Good and then inhale in
and exhale with control,

544
00:25:26,000 --> 00:25:28,917
cartwheel all the way back.
You did awesome.

545
00:25:28,917 --> 00:25:30,250
Beautiful, beautiful, beautiful.

546
00:25:30,250 --> 00:25:31,583
Left hand to the earth.

547
00:25:31,583 --> 00:25:33,417
Inhale, right
fingertips to the sky.

548
00:25:33,417 --> 00:25:35,750
Big open twist.
Breathe into your belly.

549
00:25:35,750 --> 00:25:39,208
And then exhale, right hand
comes all the way back down.

550
00:25:39,208 --> 00:25:40,417
We step the right toes back.

551
00:25:40,417 --> 00:25:41,917
You can go
through a little flow here

552
00:25:41,917 --> 00:25:43,875
or you can go
straight to Down Dog.

553
00:25:46,417 --> 00:25:48,375
Listen to your breath.

554
00:25:48,375 --> 00:25:51,583
Listen to the
wisdom of your heart,

555
00:25:52,250 --> 00:25:53,208
not your brain.

556
00:25:54,083 --> 00:25:57,333
On the mat here today listening
to the wisdom of the heart.

557
00:25:58,583 --> 00:26:02,083
I'm saying heart
a little Irish like.

558
00:26:02,083 --> 00:26:04,083
Listen to the
wisdom of your heart.

559
00:26:05,917 --> 00:26:07,583
Okay, here we go, left leg high.

560
00:26:07,583 --> 00:26:08,708
Inhale.

561
00:26:09,750 --> 00:26:11,583
Exhale, squeeze
and shift forward.

562
00:26:11,583 --> 00:26:14,208
Nice and slow.
Feel it out.

563
00:26:14,208 --> 00:26:16,458
Yes, then step the left foot up.

564
00:26:16,458 --> 00:26:17,959
Pivot on the back foot.

565
00:26:17,959 --> 00:26:21,041
Strong legs, strong
foundation before you inhale.

566
00:26:21,041 --> 00:26:24,458
Open up, Warrior II
to your right. Strong legs.

567
00:26:29,417 --> 00:26:33,083
Beautiful,
find that connection.

568
00:26:33,083 --> 00:26:34,458
Find your stability.

569
00:26:34,458 --> 00:26:36,875
Lift up from the pelvic floor.
You're doing great.

570
00:26:37,750 --> 00:26:40,166
So we know we're going to be
asked to hold this time so how

571
00:26:40,166 --> 00:26:44,166
can you go into this
next gesture different maybe?

572
00:26:44,166 --> 00:26:45,875
Here we go,
whenever you're ready.

573
00:26:46,959 --> 00:26:48,625
Reaching left
fingertips forward.

574
00:26:48,625 --> 00:26:50,500
Keep that front knee bent.

575
00:26:50,500 --> 00:26:51,583
Up and then back.

576
00:26:51,583 --> 00:26:53,125
Big stretch.

577
00:26:55,041 --> 00:26:57,875
Lengthening through
not just the left side body

578
00:26:57,875 --> 00:27:00,333
but the right side body too.

579
00:27:00,333 --> 00:27:03,625
Pressing firmly into the
knife edge of that back foot.

580
00:27:03,625 --> 00:27:06,083
Pulling the left thumb back.

581
00:27:06,083 --> 00:27:08,041
Neck is nice and long here.

582
00:27:08,041 --> 00:27:09,708
Think of that halfway lift here.

583
00:27:09,708 --> 00:27:12,792
Think of Tabletop Position.

584
00:27:15,417 --> 00:27:17,125
Breathing deep.

585
00:27:19,959 --> 00:27:23,333
Sticking with it,
letting it grow.

586
00:27:29,000 --> 00:27:30,875
Way to stick with it, beautiful.

587
00:27:30,875 --> 00:27:33,291
One more breath, you got it.
Inhale, lean back.

588
00:27:34,375 --> 00:27:37,166
Exhale, woo, from your center,
from your core,

589
00:27:37,166 --> 00:27:39,542
cartwheel all the way back.
You did awesome.

590
00:27:39,542 --> 00:27:41,667
Right hand goes
right into the earth.

591
00:27:41,667 --> 00:27:43,458
Inhale, left
fingertips to the sky.

592
00:27:43,458 --> 00:27:45,041
Deep breath in.

593
00:27:45,041 --> 00:27:47,083
And exhale bring it down.

594
00:27:47,083 --> 00:27:48,417
Awesome work.

595
00:27:48,417 --> 00:27:49,792
Palms come to the earth.

596
00:27:49,792 --> 00:27:51,125
We're gonna step
the left toes back.

597
00:27:51,125 --> 00:27:53,834
You can take a vinyasa
here or you can skip it.

598
00:27:53,834 --> 00:27:57,500
We're gonna meet in Child's
Pose so knees come together,

599
00:27:57,500 --> 00:28:01,750
feet together, hips back,
forehead to the earth.

600
00:28:01,750 --> 00:28:05,834
And we can take the arms all the
way back towards your feet

601
00:28:05,834 --> 00:28:07,583
and let the shoulders relax.

602
00:28:09,125 --> 00:28:11,792
Meet me here whenever.

603
00:28:12,917 --> 00:28:15,708
And when you
get here, let it go.

604
00:28:17,000 --> 00:28:19,875
Take a nice sigh
out through the mouth

605
00:28:19,875 --> 00:28:22,291
if it feels good.
Close your eyes.

606
00:28:24,375 --> 00:28:27,542
Work to stay present here
even when you want to give up,

607
00:28:27,542 --> 00:28:29,875
you want to look away,
you want to turn away.

608
00:28:31,333 --> 00:28:33,792
Be open to leaning in.

609
00:28:35,708 --> 00:28:37,417
Standing your ground,

610
00:28:38,542 --> 00:28:40,834
while also being open

611
00:28:42,417 --> 00:28:45,875
to another point of view.

612
00:28:56,125 --> 00:28:58,083
Here we go.
Press into the tops of the feet.

613
00:28:58,083 --> 00:29:00,375
You're gonna
slowly lift back up.

614
00:29:00,375 --> 00:29:02,625
Come all the way back up,
head over heart,

615
00:29:02,625 --> 00:29:04,708
heart over pelvis.

616
00:29:04,708 --> 00:29:08,500
So we're gonna do a Dolphin Pose
here and this is a great prep

617
00:29:08,500 --> 00:29:13,000
for a forearm stand or if you
practice Sirsasana you want to

618
00:29:13,000 --> 00:29:16,542
do a headstand,
really wonderful.

619
00:29:16,542 --> 00:29:19,250
I highly recommend that you

620
00:29:19,250 --> 00:29:21,542
are overprotective of your neck.

621
00:29:21,542 --> 00:29:24,417
Particularly doing at home
yoga so we're just going to do

622
00:29:24,417 --> 00:29:28,333
Dolphin today and then in some
other videos in the upcoming

623
00:29:28,333 --> 00:29:30,375
year we're gonna really
break down more

624
00:29:31,542 --> 00:29:32,875
inversions.

625
00:29:32,875 --> 00:29:35,000
Particularly on the Find What
Feels Good membership but you

626
00:29:35,000 --> 00:29:38,792
can go and find a really
nice headstand video

627
00:29:38,792 --> 00:29:41,834
on Yoga With Adriene
YouTube so okay.

628
00:29:41,834 --> 00:29:43,750
So here we go.

629
00:29:43,750 --> 00:29:46,834
We're gonna take the hands
right back to Tabletop Position,

630
00:29:46,834 --> 00:29:48,667
spread the palms wide.

631
00:29:48,667 --> 00:29:50,542
Take a deep breath in.

632
00:29:50,542 --> 00:29:52,708
Find that length
through the crown,

633
00:29:52,708 --> 00:29:55,375
that dunda, that stick, that
staff that we're constantly

634
00:29:55,375 --> 00:29:58,083
talking about and
exploring on this channel,

635
00:29:58,083 --> 00:29:59,708
in this community.

636
00:29:59,708 --> 00:30:02,375
Upper arm bones rotate out,
just feel it out.

637
00:30:03,834 --> 00:30:06,083
Cool, then drop the
elbows where the hands are.

638
00:30:06,083 --> 00:30:07,750
Try to create that,
recreate that,

639
00:30:07,750 --> 00:30:10,458
rather, that eleven
shape in the forearms.

640
00:30:11,333 --> 00:30:12,875
Keep them there.

641
00:30:13,708 --> 00:30:17,000
Beautful, then if Dolphin's not
for you you can just walk the

642
00:30:17,000 --> 00:30:20,625
knees back, recreate this Puppy
Posture that we did earlier.

643
00:30:20,625 --> 00:30:23,250
Not Benji's
Puppy Posture but mine.

644
00:30:23,250 --> 00:30:27,750
Although you can go ahead
and recreate his if you like.

645
00:30:29,333 --> 00:30:31,708
Heart to Earth Pose, Anahatasan.

646
00:30:31,708 --> 00:30:35,417
You can stay here or if you want
to work in Dolphin we'll bring

647
00:30:35,417 --> 00:30:37,583
the shoulders over the elbows,

648
00:30:37,583 --> 00:30:40,000
we'll curl the toes under and

649
00:30:40,000 --> 00:30:44,250
peel the tailbone up
but with a strong emphasis,

650
00:30:44,250 --> 00:30:46,542
something that we've already
been doing in this practice too,

651
00:30:46,542 --> 00:30:49,750
on lifting the
hip creases up high.

652
00:30:50,417 --> 00:30:52,959
Then you're gonna dig, dig,
dig into your shoulders.

653
00:30:52,959 --> 00:30:55,500
Breathe in, gaze straight down.

654
00:30:55,500 --> 00:30:58,333
Notice if your wrists
have come in or gone out.

655
00:30:58,333 --> 00:31:00,625
Typically they'll come in
because the shoulders are tight.

656
00:31:00,625 --> 00:31:03,875
But we've done some shoulder
opening so just be kind.

657
00:31:03,875 --> 00:31:07,083
Remember it's a practice
and then breathe deep here.

658
00:31:07,083 --> 00:31:08,917
Breathe into all
four sides of the torso.

659
00:31:08,917 --> 00:31:11,333
Feel the ribs
expand as you breathe in.

660
00:31:12,208 --> 00:31:15,917
Beautiful, still stacking the
bones and then in time you can

661
00:31:15,917 --> 00:31:19,125
work to walk the
toes closer up, up,

662
00:31:19,125 --> 00:31:20,291
up towards your face.

663
00:31:21,333 --> 00:31:25,500
And then in time we can kick
one leg up and then the other.

664
00:31:29,333 --> 00:31:31,250
But breathing deep.

665
00:31:33,166 --> 00:31:35,708
Nice open mind,
fresh perspective.

666
00:31:35,708 --> 00:31:36,959
No tension in the neck.

667
00:31:37,917 --> 00:31:39,583
You're here for three,
you're doing great.

668
00:31:39,583 --> 00:31:42,625
Press into the palms,
press into the knuckles. Two.

669
00:31:42,625 --> 00:31:45,708
And on the one,
slowly lower the knees.

670
00:31:45,708 --> 00:31:47,041
Listen carefully.

671
00:31:47,041 --> 00:31:48,625
Press into the
the tops of the feet.

672
00:31:48,625 --> 00:31:50,333
You're gonna
slowly tuck the chin

673
00:31:50,333 --> 00:31:52,125
and actually roll
all the way up.

674
00:31:53,166 --> 00:31:54,458
So not Child's Pose.

675
00:31:55,583 --> 00:31:58,208
Then you're gonna reach behind.

676
00:31:58,875 --> 00:31:59,917
Eyes in back of your head.

677
00:31:59,917 --> 00:32:01,250
You're gonna
interlace your fingertips,

678
00:32:01,250 --> 00:32:04,500
you're gonna open
up through the pecs,

679
00:32:04,500 --> 00:32:07,208
the chest, the heart lifts,
the sternum lifts.

680
00:32:07,208 --> 00:32:09,333
You're actually not dumping all
of your weight into your legs

681
00:32:09,333 --> 00:32:10,333
here but there's a little lift.

682
00:32:10,333 --> 00:32:12,917
You can even press
into the tops of the feet.

683
00:32:12,917 --> 00:32:14,417
You start to open up here.

684
00:32:17,583 --> 00:32:19,583
And then here we go, inhale in.

685
00:32:19,583 --> 00:32:22,458
Exhale, you're gonna
continue this levitation.

686
00:32:22,458 --> 00:32:26,083
Press up, lifting the hips,
press into the tops of the feet,

687
00:32:26,083 --> 00:32:27,583
sorry, (chuckles),
and then I got into it.

688
00:32:27,583 --> 00:32:30,125
And then keep
your sternum lifted,

689
00:32:30,125 --> 00:32:34,083
core control here,
as you slowly bow down.

690
00:32:34,083 --> 00:32:36,792
Bunny posture
or Bunny variation.

691
00:32:36,792 --> 00:32:39,041
Crown of the head
towards the earth.

692
00:32:39,041 --> 00:32:41,291
Should feel awesome in the neck.

693
00:32:41,291 --> 00:32:43,875
Shoulder blades draw together.

694
00:32:43,875 --> 00:32:45,834
My whole body is
lit up with awareness.

695
00:32:45,834 --> 00:32:47,417
Nothing is lax here.

696
00:32:47,417 --> 00:32:49,333
I'm pressing into
the tops of the feet.

697
00:32:49,333 --> 00:32:53,458
I'm lifting my knuckles
up towards the sky.

698
00:32:53,458 --> 00:32:56,667
I'm not putting all
of my weight in my head.

699
00:32:56,667 --> 00:32:58,458
I'm breathing,
breathing, breathing.

700
00:33:00,625 --> 00:33:03,834
Great, then nice
and slow, release.

701
00:33:03,834 --> 00:33:06,333
Send the sits bones
back and your bum back.

702
00:33:06,333 --> 00:33:07,708
Release the arms.

703
00:33:07,708 --> 00:33:09,041
Send the fingertips forward.

704
00:33:09,041 --> 00:33:11,375
You're gonna bring the
knees as wide as the mat.

705
00:33:11,375 --> 00:33:14,041
And holy moly we're
back where we started.

706
00:33:14,041 --> 00:33:15,208
Back to one.

707
00:33:16,458 --> 00:33:19,333
This is where we're gonna finish
today so close your eyes and

708
00:33:19,333 --> 00:33:22,708
take a couple of cycles

709
00:33:22,708 --> 00:33:24,917
of conscious breath here.

710
00:33:26,542 --> 00:33:29,041
Just finding what
feels good for you today.

711
00:33:30,333 --> 00:33:32,667
Noticing where your thoughts go.

712
00:33:32,667 --> 00:33:34,250
Noticing how you feel.

713
00:33:35,834 --> 00:33:39,667
Noticing if this practice
has stirred anything up

714
00:33:39,667 --> 00:33:42,083
or done anything for you.
And if not, that's okay.

715
00:33:49,333 --> 00:33:52,750
Sweet, bring the palms
together up over your head.

716
00:33:52,750 --> 00:33:55,458
You're gonna bring the hands
just behind the nape of your

717
00:33:55,458 --> 00:33:57,458
neck or the atlas here.

718
00:33:57,458 --> 00:33:59,250
Then walk your elbows forward.

719
00:33:59,250 --> 00:34:01,792
Another big shoulder opener,
heart opener.

720
00:34:01,792 --> 00:34:03,375
Namaste Shark Fin.

721
00:34:06,375 --> 00:34:07,500
Get it?

722
00:34:08,833 --> 00:34:11,083
The mudra is the shark fin

723
00:34:12,291 --> 00:34:14,792
and we're gonna say,
"Namaste."

724
00:34:15,667 --> 00:34:18,500
Thank you for sharing your
time and your energy with me.

725
00:34:18,500 --> 00:34:21,208
Slowly release the
fingertips down to the earth

726
00:34:22,083 --> 00:34:23,417
and press your way back up.

727
00:34:23,417 --> 00:34:27,041
You can look at the screen,
check out Benji.

728
00:34:27,041 --> 00:34:28,917
He's so sweet, isn't he?

729
00:34:30,000 --> 00:34:32,417
Thank you so much for sharing
your time and your energy with

730
00:34:32,417 --> 00:34:35,833
myself and with Benji and
with people all over the world.

731
00:34:35,833 --> 00:34:40,417
I admire you and commend you
for taking time to practice

732
00:34:40,417 --> 00:34:43,333
but even more so for
keeping an open mind,

733
00:34:43,333 --> 00:34:45,792
considering the
perspective of someone else,

734
00:34:45,792 --> 00:34:49,542
something else and

735
00:34:49,542 --> 00:34:52,208
continuing to do
that as you grow your

736
00:34:52,208 --> 00:34:54,458
practice but also
off the mat as well.

737
00:34:54,458 --> 00:34:55,792
Okay, I'll see you next week.

738
00:34:55,792 --> 00:34:58,583
Please subscribe to this YouTube
channel if you haven't already.

739
00:34:58,583 --> 00:35:02,375
Share it with a friend or a
co-worker or a neighbor or a foe

740
00:35:02,375 --> 00:35:05,500
or a stranger and of course,

741
00:35:05,500 --> 00:35:07,375
let us know how
you're doing down in

742
00:35:07,375 --> 00:35:08,875
the comments section below.

743
00:35:08,875 --> 00:35:10,458
Love you guys.
Take good care.

744
00:35:10,458 --> 00:35:12,333
Namaste.

745
00:35:12,333 --> 00:35:16,375
(gentle music)