- Hello everyone and
welcome to Yoga With Adriene.

I'm Adriene and
this is sweet Benji

and today we have a
detox and reset practice

for you, for us, for the now.

So this is perfect for
kind of letting go, releasing,

shedding, 
kind of getting lighter

so that we can
build with more intention

or rebuild with more intention.

So hop into something comfy

and let's get started.

(upbeat music)

Okey doke my friends,
let's begin on our backs.

So come on down to the ground,

take your time getting there.

Extend your legs out long.

Rest your head,
relax your shoulders.

Take a deep breath
in as you land here.

And as you exhale,

really think of this breath out 
as an opportunity to release,

to let go.

Benji has now joined us,

now we're all

laying down here 
on the earth.

Lying down here on the earth,
close your eyes.

And again, take a deep breath in.

And all throughout this
practice today using the exhale,

really seeing it as an
opportunity for a big release.

Now continue to gently
deepen your breath on your own.

Nice full

breath in.

And exaggerating
that exhale each time,

seeing it as an
opportunity for a release.

Thank you for joining me
for this practice today.

I invite you to really
stay present with your breath.

Remember, it's okay
to have a little fun.

And in the spirit
of the reset today,

see if you can maybe
forget what you think you know

about yoga,

really allowing
yourself to have a experience,

go on a experiential
journey through this practice.

What do you say?
Alright.

On your next big breath in,

use your exhale to
hug your lower ribs down.

You feel your abs
kind of turn on here

and we're gonna lift one
knee up, then the other.

Keep breathing deeply
here as you walk the heels

up just a bit,
toes pointing forward.

Good, then press
your palms into the earth

and now we're
gonna lift the shins

so the knees are
over the hip points.

Shins parallel to the
ceiling and just take a second

to send the knees out
and in a couple times

and really find that connection
to the abdominal wall.

So the abs are getting
some love here in the warmup.

And eventually we will want
to maybe challenge ourselves

by aligning the
knees over the hips,

but if your abs
need some strengthening

and the low back is kind
of coming up, not supported,

it's really not worth it.

So you can hug the knees in,

start to strengthen 
the abdominal wall

and we'll build it from there.

Alright, dipping the
right toes down here

as you keep that
connection to your core

and lift 'em back up.

Good.

Dip the left toes down
here as you keep connection

to the abs

and lift up, and now
we're just alternating here,

keeping the shoulders relaxed.

You can move at a pace
that feels good for you.

Neck is nice and long.

So you can tuck your chin
slightly if that's helpful.

And we're just
dipping the toes down.

You can close your eyes 
now that you got the ditty

and just imagine dipping
your toes in a little water

and it creates
this ripple effect

in the water.

Breathing deep here.

Beautiful, one last time.

Now we're gonna do both
toes dipped down together

and you can bring the
knees together for this one.

So you can really zip
through the legs a bit.

Both feet down.

We won't do as many of these.

So finding that connection.

This one you should
really feel in the low belly.

Continuing to knit
those low ribs down,

feeling the upper abs 
though as well.

Okay, let's do
one more, you got it.

Press into the palms,
do one more.

Beautiful, now wrap
the arms around the shins

and rock a little
gently side to side.

Let's take a deep inhale
in together, nice full breath.

And exhale out together.

Again, an opportunity to let go.

Drop the left foot
down to the ground,

we're gonna take the
sole of the right foot

up towards the sky,
right knee stays bent.

You can grab your
right ankle, right shin,

or interlace the fingertips
behind the right thigh.

You can also grab the outer
edge of the foot or the big toe.

So we have lots of options here.

A little half
Stirrup Posture here.

You're gonna really draw
down with your right knee,

opening up
through that right hip,

really breathing
deep into the belly here.

Nice, then send your right foot
straight up towards the sky.

This right knee can be bent
as generously as you need here

as we just point and flex
the foot, point and flex.

And then rotate the ankle
one way and then the other.

Beautiful, now
cross the right ankle

over the top of the left thigh,

thread thy needle here,

you'll interlace the fingertips
behind the left hamstring

and you can rock a
little gently side to side here

if that feels good.

Stay active in your feet here.

And I like to
press my right elbow

into my right inner high,

just encouraging that
right hip crease to drop,

keeping the side of
the torsos nice and long.

And then the option
here to inhale in deeply.

As you exhale, draw
your navel to your spine

and lift the head up,

try to reach your nose
towards your right leg

and then let it all go, unravel,

right foot comes
back down to the ground

and we're gonna
repeat on the other side.

So as you're ready, 
left foot up towards the sky,

you're gonna find
your half Stirrup Posture,

your version.

With the left leg, breathe deep.

Really drawing the 
left shoulder, left knee down,

your left hamstrings
getting some sunlight here.

(chuckles)

Beautiful, then release.

Send the left toes
up towards the sky.

Point and flex, point and flex.

And just notice if
you're kind of gripping

in your left glute,
left hip here,

really want kind of gravity
to help us draw this line,

drop the femur
down into the hip,

pull the left hip crease back

and down.

Rotate the ankle one
way and then the other.

So great,

great to kick the feet up
in the air even in a warmup,

just kind of let the
blood flow opposite direction,

great for circulation.

And then here we go,

crossing the left
ankle over the right,

thread the needle here,

find what feels good, close
your eyes or soften your gaze,

find that gentle
rock back and forth

if it's right in your body.

Breathe.

Alright, option here
to take a deep breath in.

Exhale, navel to spine,

lift the head up
towards the left shin

and then let everything go.

Okay, unravel here.

We're gonna walk the
feet as wide as the yoga mat,

just allow the knees to fall in.

Take a deep breath.

Hands come to the belly,
fill the belly with air.

And then exhale to let it go.

Awesome, we're gonna lift the
knees up to the chest again.

You're gonna bring the
hands behind the thighs

and we're gonna rock and roll

up and down the 
length of the spine.

Get a nice massage here.

And then we'll cross the ankles.

Come all the way up, head
over heart, heart over pelvis.

Right hand to the left knee,

left fingertips
or left palm behind.

Inhale, big full breath here.

Exhale, twist,
opportunity to release.

Inhale, fill the belly,
fill the chest.

And then exhale a full release.

Good, bring it back through
center and to the other side,

left hand to the right knee,
right fingertips behind,

sit up nice and tall,
lengthen through the low back.

Inhale, full breath.

Exhale, full release.

Twist.

Good, nice and easy. 
Inhale, fill the belly.

And then fill the chest, good,
and then exhale release.

Lovely.

We'll come back to center
and keep this forward momentum

as we come to all fours.

Hi Benji, so sweet.

Tabletop Position.

Wrists underneath the shoulders,
knees underneath the hips.

You guessed it, Cat-Cow.

Drop the belly, open
your heart, chest forward,

press into your fingertips.

Make sure your fingers
are spread super wide,

press into your toes.

Good, then exhale
round through the spine,

chin to chest,
navel draws up, up, up.

And again, inhale, drop
the belly, open the heart,

open the chest,

open the whole front body, good.

And then exhale round through

feeling that stretch
through the back body

as the heart, the chest,
the navel draws up.

A couple more times with
the sound of your breath.

Then we'll meet back
in that Tabletop Position,

nice neutral spine,

and you can't really tell
with my baggy tank top here but,

I'll invite you to really

think about drawing
your abdominals up, up, up

towards your back body.

So almost as if you're
lifting the front body

that's kind of hanging
down here with gravity

and you're actively drawing
it up to meet your bones.

So in a way, you're
defying gravity, okay?

See, there's so many
cool things about yoga.

Curl the toes under,

use that connection
here in your core ultimately

to lift the knees
and let them hover.

Breathing deep.

Once you peek at the
screen if you need to,

send your gaze straight
down once you're ready,

neck nice and long.

Good, then we're
gonna dip the knees down

just to kiss the
earth gently, no crashing,

and then lift them up.

Lower 'em down

and lift 'em up.

Slight bend in the elbows,
lower 'em down.

Lift 'em up, three more,
you got this, lower

and lift.

Lower,

and lift, last one.

Lower and lift, excellent.

Lower all the way to the ground,

bring the toes to touch,
knees nice and wide.

Send the hips back,

reach the fingertips forward
and melt your heart down,

close your eyes.

Inhale lots of love in here.

And big release,
lots of love out.

Breathe with me here,
inhale in deeply.

And exhale completely.

And one more just like that.

As you inhale, let the
breath be full and wide,

like moving into all
four sides of your torso

and then let the
exhale be slow and long.

Melting your heart to the earth.

Beautiful.

Press into your fingertips
nice and slow, no need to rush.

We're gonna draw the navel up,
that helps lift the spine.

We're gonna come all the
way back up to all fours,

curl the toes under

and send the hips up high and
back for Downward Facing Dog.

So there is the
invitation to kind of lovingly

just forget what you
think you know about yoga

and really enter in this
practice and these shapes

with a willingness to
kind of experience things

in a new way.

That's really what a
detox and a reset is all about.

What we're looking for,
what we're craving.

So can we put that
into consideration,

put that into play
throughout this practice

and then see 
what the ripple effect

may or may not be?

Taking a moment to
pedal out through the feet,

feeling that stretch,
that connection

through the fascia of
the foot, the achilles,

the calves, all the
way up through the thighs,

the hamstrings, 
the quads, the IT band.

Drawing energy up from the
arches through the ankles,

through the inner thighs,

and then finally
find stillness here

as you really peel
your hip creases up,

shine your sits bones,

shine your bum up to the sky

and close your
eyes for just a moment,

maybe drawing the navel
in to support the low back.

Then take a deep breath in.

And exhale to release.

Bend the knees generously,

carve a line with
your nose to look forward

and walk or step or
hop your way to the top.

Feet hip width apart,
toes pointing forward.

Grab your elbows,

bend your knees and begin
to rock a little side to side

nice and slow.

Feel this nice connection

through all four
corners of your feet.

If there was any doubt
that this was the practice

for you today, maybe let that
go here, you're already in it.

Let's be in it to win it
together whatever happens.

Take a deep breath in.

Benji just took a
deep breath in with us

and then exhale, release the arms.
Again, let everything go.

Drop your hips down in space,

feel the strength in your legs,

this grounding through
the feet as you begin to

slowly roll it up to stand.

Crown of the head
reaches up nice and tall

as you come to standing here.

For me, I know this might
sound silly to some of you,

but for me, that
transition is so empowering

or it can be so life-giving,
it can be a real reset moment.

You know, it's small,
but mighty.

So take advantage of it.

No worries if you
missed it that time,

but we'll do it again.

So here we are, Mountain Pose.

On your next breath in,

you're gonna draw the
shoulders up to the ears,

big breath in and then exhale

take them around
and back and down.

Big release.
Good, inhale.

Squeeze the
shoulders up to the ears.

And exhale around,
back and down.

One more time with
the sound of your breath.

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

Grab the left wrist
with the right hand

and nice and easy,
we're gonna think up and over

as you tilt towards the right.

So a nice side
body stretch here.

Feel that connection
first through your left heel

by lifting your
left toes just a bit.

Good, then now switch it.

Lift your left heel, drag
your left toes behind you

and we're gonna come into a
little curtsy stretch here.

So think about
turning your abdominals on,

engaging your abdominals 
rather, a little bit here.

Turning your abdominals on?

Why not?

Okay, and then release and
we'll switch to the other side.

Reach the fingertips up,
grab the right wrist,

think up and over.

So keeping that
left side body long

as you find that stretch.

Lift the left, 
the right toes just a bit.

Dig into your right heel.

Feel that connection from
right shoulder to right heel.

Good, then switch it with
the right heel this time,

come onto your right
toes and then drag those toes

behind you and around and back,

finding that curtsy
stretch here on the other side.

Knit the low ribs in.

Engage the abdominal wall.

And then slowly release.

Come back to Mountain pose,

turn your gaze to
look at the screen,

and of course now he's stopped.

Okay, he was running,

he was doing a
little jog in his sleep.

Okay, back to the practice.

Here we go, inhale,
reaching fingertips up high.

This time,
wiggle your fingertips

as you slowly melt
down into Forward Fold.

Bend your knees generously,
tuck your chin to your chest

and just feel that
length in the low back,

take a deep breath in.

Exhale, fingertips 
come to the mat

and we're gonna step
just the right toes back,

lower the right
knee to the ground.

Loop the shoulders
forward, up and back

and let that be what
lifts your heart up.

Interlace the fingertips,

take them to the
top of the left thigh.

Beautiful.

Toes are pointing forward.

Check to make sure you can
see your front left big toe

so that front knee is
over the front ankle.

And then notice if
you're just kind of dumping

into this stretch here.

See if you can find that
lift up from the pelvic floor.

So you might even back
up out of it a little bit.

Keep the hands where
they are or bring them here,

palm to palm at the chest,
at the heart.

Lift your sternum, your
chest up to your thumbs.

Inhale in deeply.

And then exhale, release,
fingertips come to the ground.

And we're gonna
lift the right knee up

and then check it out,
inhale in, exhale,

you're gonna switch the
legs with a little hop switch.

Woo! And then lower
the left knee down,

interlace the fingertips,

bring them to the
top of the right thigh.

Pull the right hip crease 
back and same thing,

just kind of engaging 
the lower body here,

growing tall
through the upper body.

Finding that pelvic floor lift.

You might need to
press into your front foot

to come out of
the posture a bit.

Waking up the hips, the psoas.

Squeeze the inner
thighs just a bit together

and then bring
the palms together.

Your heart space.

Lift the chest up to the thumbs,
take a deep breath in.

And a long breath out.

And a deep breath in.

And then exhale to release.

Alright, this time
we'll lift the left knee up

and then step the right
toes back into a Plank.

We're on the palms here

with fingers slightly
turned out externally.

Here we go, we're gonna drop
the right knee and then lift.

Left knee and then lift.

Right knee

and left knee.

Keep it going nice and slow.

Neck is nice and long.

Crown of the head
reaching forward.

Do one more on each side,
you've got this.

Hello abdominals.

Good, and then
slowly lower to both knees.

Squeeze the elbows into the
side body as you lower down

to your chest and chin.

Excuse me Benji.

And then (laughs)

press into the
tops of your feet,

slide the hands back
in line with the rib cage

and a beautiful
mindful Cobra here.

So keep it nice and low

and you can peek at me,

I'm finding a little
soft swaying motion here.

From the waist down,
I'm pretty much glued.

So I'm keeping my pubic
bone pressing into the earth,

hips evenly pressing
down into the earth,

tops of the feet,

but I'm finding a
little swaying motion.

Soft and easy,
don't overdo this.

Left to right.

Good, now bring it to center.

Now we're gonna go up and down.

So a little wave lifts you up

and the exhale brings you down.

Little wave lifts you up

and exhale to come down,
and one more time,

little wave, catch it.

And exhale to release.

Beautiful, curl the
toes under, inhale in,

exhale like a rocket ship,
press up to Plank.

Quietly whisper to yourself,
"I am strong."

I am strong.

Hips up high and back
and Downward Facing Dog.

Inhale in deeply.

Exhale, full release,
whatever that means to you.

Inhale to carve a line
with your nose to look forward.

And exhale to make
your way to the top.

This time, let's try 
feet together, really together.

If that doesn't
feel stable enough,

then you can go back
to the hip width apart.

Everyone toes
pointing forward, here we go.

Bend the knees generously,
drop your hips down in space

and start to roll it
up nice and slow,

stacking it up
through the spine.

We rise up together strong,
spread the fingertips.

Feel this moment.

Just a matter of
sharpening your awareness.

And then let it go, cool.

Fingertips go down to come up,
big inhale to stretch,

reach for the sky. Exhale,
rain the fingers down again,

bend the knees.

Good. This time step 
the left toes back first,

left toes back first,

lower the left knee down.

Inhale, sweep the fingertips
all the way up and over,

grab the left wrist
with the right hand

and up and over as we lean
into this lunge just a bit,

squeezing the inner
thighs towards the center.

Good, inhale to lift
the chin, maybe look up.

And then exhale
to release it down.

Pull the right
hip crease back now,

straighten the front leg.

So we're trying to make both

side body here nice and long.

Really all four sides of
the torso nice and long.

Flex your right
toes towards your face.

Big stretch, big breath,
inhale in.

And exhale, rolling
through that right foot.

Lift the left knee up,

left hand or
fingertips to the earth

as you take a twist here,

right fingertips reach all
the way up towards the sky.

Big breath in.

Keep squeezing your
right knee back into center.

So if it's come out, go
ahead and squeeze it back in.

Good, and then exhale to release
the right fingertips down.

And here we go again,
come onto your fingertips,

find a little playfulness here.

We're gonna inhale in, 
exhale, switch the legs.

Lower the right knee 
to the earth (chuckles).

And of course, these moments
are built to humble us too.

The practice of
humility on the yoga mat is

one of the most valuable things

I think I've found
in asana practice.

Here we go, sweep the
arms up and overhead.

Grab the right wrist,
think up and over,

support your low back
by turning on those abs.

Quote, Adriene Mishler.

Good, lift the chin.

Maybe look up, breathe here,
make sure you're breathing.

And then exhale, soft fingers 
here as you release.

Good, straighten the front leg,

pull the left hip
crease back this time.

Flex your left toes 
towards your face,

slight bend in the left knee.

So you are obviously in charge

but if you're all the
way back on your right

(laughs) heel,
maybe lift that hip up

so it's right
over the right knee.

Breathing deep.

Inhale in.

Exhale, to roll
through the left foot.

Lift the right knee up.

Here we go, big twist.

When you're ready, inhale,

left fingertips up 
towards the sky.

Reach, reach, reach.

And exhale, full release,
we bring it back down.

Plant the palms,
step it to a Plank.

Okay, now we're
gonna step the right toes

to touch just off the
yoga mat to the right

and then bring them back.

And then the left toes to
touch just off to the left.

Your mind's gonna want
to give up first here.

So focus on all of
your beautiful muscles

that are coming to the
party here, getting stronger.

You can pick your
pace here nice and slow,

or if you need a little more,

you can turn it
into a little hop,

both toes moving out
and in at the same time.

Wherever you are,
let's do this one more time

to each side and then
slowly lower the knees,

lower the chest, lower the chin,

drag the hands 
in line with the ribs.

Inhale for Cobra.

And exhale to release,
great job.

Curl the toes under,
lift back up to your Plank

and then send the
hips up high and back

for Downward Facing Dog.

Inhale in through the nose.

And exhale out
through the mouth.

Again, inhale in
through the nose.

And release out
through the mouth.

Inhale to bend the
knees and look forward.

Exhale to make your way
to the top, feet together.

Great, bring your thumbs
to your hip creases now.

Bend your knees and
send your hips back

then release the thumbs down.

Fingertips reach forward,
up and back for Chair Pose,

nice and strong.

Inhale in deeply here.

Exhale to release everything,
Forward Fold.

Bend your knees again,
draw your navel up

and slow roll up to Mountain.

Lots of spinal
flexion in this practice.

Take advantage of it.

Good, interlace the
fingertips behind your tail,

knuckles draw down as you
open up through the chest,

the pecs.

Turn your gaze to
one side, any side,

draw the knuckles down.

And then through center 
and to the other side.

And then back to center,
release the bind,

inhale, catch a wave, reach up.

Exhale, wiggle the fingertips,

melt it all the way down.

Good.

From here, we're gonna bend
the knees, drop the hips back,

send the fingertips forward,
Utkatasana.

Now here, we squeeze 
the legs together,

we send the hips back,
palms are gonna come together

and we're gonna
think up and over

as we bring the outer
edge of the right elbow

to the outer edge
of the left thigh.

So we're in a
twist here in Chair,

squeezing the legs together.

Inhale in.

Exhale. Listen carefully,

you're gonna shift your
weight to your left foot

by lifting your right heel.

Bus stop one, breathe deep,

then nice and slow,

we're gonna either
drag the right toes

or lift the right toes up
and step it back into a lunge.

So now you're in
a revolved lunge,

spiraling the heart
up towards the sky.

Breathe deep, and if you
need to do any re-situation,

anything at all to get here,

maybe even return back
to this nice open twist,

building, making your way
toward this shape another day.

Everyone really
lift the back knee,

pull the left hip crease back,

breathe into your belly, inhale.

Stay for the exhale.

Nice.

From here, plant the palms,
step the left toes back,

lower all the way to
the belly or halfway

for Upward Facing Dog

or Cobra.

Take a deep breath
in wherever you are.

And exhale make your
way to Downward Facing Dog.

Inhale in through the nose.

Exhale, sigh it out.

Bend the knees, inhale,
look forward.

Exhale to make
your way to the top.

Feet together.

Bend the knees, squeeze
the legs, inhale for Chair.

Fingertips reach forward.

Shoulder blades
draw together and down

towards the waistline.

Here we go, palms
come together, inhale in.

Exhale to the other side,

left elbow to the outer
edge of the right thigh.

Press the palms together,
drop the hips low.

Breath, spiral your
heart up towards the heavens.

You got this, nice and slow.

Meet your appropriate edge.

We begin to lift the left foot,
the left heel, excuse me

as you press your weight evenly
throughout the right foot.

Then you can drag the left
toes or lift the left toes up

and step it back for
your Revolved Twist.

So a reset does
not happen overnight.

It is a process,
it is a practice.

Just like awakening
to your true nature.

It's all a process, 
it doesn't happen overnight.

Wherever you are,
breathe into your belly.

Breathe into your chest
and then stay for the exhale.

Good, then slowly unravel,
come back.

We'll plant the palms,
step the right toes back.

Inhale, look forward,
shift forward.

Exhale, squeeze the elbows in,

slowly lower down to
the belly or halfway,

inhale Upward
Facing Dog or Cobra.

Exhale, Downward Facing Dog.

Nice cleansing breath here.

Inhale in deeply 
through the nose.

And exhale out
through the mouth.

One more on your own,
you guide it.

And then slowly allow
the knees to kiss the mat.

Press into the tops of your feet,
so uncurl the toes here.

Press into both palms evenly
as you lift the right knee up.

You're just gonna take
it for a big circle one way.

And then the other.

And then bring it back down
and same thing on the left side.

One way.

And then the other.

Sweet, now both
knees to the earth,

We're gonna shift the
feet to one side, any side,

come to a seat.

Send your legs out in front.

Good, bring the left knee up,

hook your right
elbow on the left knee,

left fingertips behind.

Again, inhale.

Think full beautiful
buoyant breath and exhale.

opportunity to
release as you twist here.

Right foot is active,

flexing the right
toes up towards the sky.

Now close your eyes and
really feel your breath here.

That expansion as you breathe in.

And that
contraction as you let go.

Inhale,

create space.

Exhale,

make space, 
more space, make room

for the next inhale.

Beautiful. Release, 
we'll switch to the other side.

Hug the right knee up,
hook the left elbow,

right fingertips behind.

And inhale to
lengthen through the crown.

And exhale to
journey into the twist.

Now I'm not gonna
cue your breaths here

so you can
really take the wheel.

And on your next exhale,
your next release,

we'll bring it back to center

and come to lie
down on our backs.

Hug the knees into the chest.

Now Stirrup Posture 
on both sides.

So grab the outer edges of
your feet or the inner arches

or the ankles, kick the
feet up towards the sky,

Happy Baby Pose.

And you really want to
lengthen your tailbone here

so you feel that connection,
the sacrum on the earth.

Lift the soles of your
feet up towards the sky

as you draw your
shoulders and the elbows down.

Find any soft easy
movement here that feels good.

And then slowly
release the feet to the ground

and come to lie with your limbs

extended out long.

Turn the palms face up

as we symbolize kind of this

open hand, this open mind,

this open and awakened heart for

whatever reveals itself.

So

making some space
for the new wave.

But also being brave and
curious and aware enough

to be able to see
and to look and to see

to find the things that
are kind of agitating us

or keeping us from

being aligned with

our true nature.

The things that
might be distracting us

or holding us back,
agitating us from

embodying

our best.

Close your eyes if
you haven't already

and just allow
your body to relax

completely and
fully into the earth.

Oftentimes, with
the video especially,

we're ready to
jump to the next thing,

but just give yourself
one more quiet moment here

and allow your body to

get heavy

and your breath to just be

nice and easy, present.

Notice where the earth 
or your yoga mat

rise up to meet you,

to hold you, and see if in
this last tender moment here

you can just relax a little more.

Then begin to gently
deepen your breath,

allow that to
spark a little movement,

a little joy in
the fingers, the toes.

Maybe the tongue and the mouth.

Turn your toes in and out,
tick-tocking with the legs.

And then hug your
knees up into your chest

and turn to one side,

maybe the side
that's facing Benji and I

and we'll just press up here

to a nice comfortable seat,

and we'll draw the
hands together and just

seal this practice with one
last breath and a connection

first to ourselves,

and second to each other.

Inhale in.

And exhale, invitation to
bow the head to the heart here

and whisper any sentiment
that resonates with you,

maybe you an "I love you" or

something else like, 
"I am strong."

"We got this."

I choose, fill in the blank.

Or

Namaste.

Thanks everyone, take good care.

We'll see you next time.

(upbeat music)