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- Howdy, everyone.
Welcome back to Move.

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It is Day 22,

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and we are so excited 
that you're here. Right, Benji?

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Today we have a
courage practice,

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so hop into something comfy,
and let's get movin.

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(soft upbeat music)

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Alrighty, my sweet pals,
let's begin standing today

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at the top of the mat.

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Nice and easy.

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We'll come to stand a little
bit wider than hip width apart.

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We're just going to start

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with a little Knocking
on Heaven's Door here.

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Back and forth, 
swinging the arms,

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relaxing the shoulders,

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starting to tune
in with your breath.

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Soft in the knees.

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Left to right here.

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Letting go of the day thus far,

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and coming into the present
moment for our practice today.

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Thank you so
much for being here.

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Pick up the pace here
and the sound of your breath

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for three, two, and on the one,

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walk your feet together,
really together.

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Try not to look down.

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You know the ground is there.

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And have courage,

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lift your heart,
relax your shoulders,

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come into Mountain Pose.

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You can close your eyes here.

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Fingertips down at your sides.

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Spread the fingers,
energy in the hands.

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Tuck the chin slightly to
lengthen the back of the neck.

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Set a little intention
for our practice today.

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The hardest part is over.

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Thank you for having
the courage to show up.

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Good. Then take 
a deep breath in.

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As you exhale, wiggle the 
fingertips, open your eyes.

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On your next breath,
inhale, reach for the sky.

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Biggest stretch, biggest breath.

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And then exhale,

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wiggle the fingertips
as you bend your knees

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in Forward Fold, bring it
all the way down to the ground.

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Say hello to those hamstrings,
bend your knees generously.

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Good. Then inhale, halfway lift,
find length in the neck,

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so nice flat back position.

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And then exhale
to soften and fold.

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Nice and easy, 
step the right foot back,

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lower the right knee,

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then you're going to open
your left toes just a bit here.

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Bring your left hand, maybe
to the top of the left thigh.

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We're just going to find soft,
easy movement here

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in the hips, keeping
the neck nice and long,

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keeping the left foot grounded.

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So not rocking it or
picking up the toes,

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but keeping it nice
and stable on the ground.

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Good, then bring
your left toes back in,

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frame your left foot with
your fingertips, inhale in.

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Exhale, lift the right knee.

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Strong here, low body
really getting strong here.

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Getting a sense of
what it feels like

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to find stability from center,
to move from that place.

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Inhale, open the chest,

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look forward as you
reach your right heel back.

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Good, then slowly exhale,
plant the palms,

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step the left foot back, 
Plank Pose.

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Lower the knees, draw the
shoulders away from the ears,

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lift the toes, you can cross
the ankles here if you like.

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So we're in Half Plank.

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Inhale in. 
Exhale, bend the elbows slowly,

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bring the chest to the earth,
and then the chin.

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Good, then release the tops
of the feet down to the earth.

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Inhale, open up the
chest as you lift up, Cobra.

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And exhale to soften
and fold everything down.

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Good. Curl the toes under, 
inhale in.

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As you exhale,
press up to Plank Pose.

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Quietly whisper to yourself,
"I am a strong."

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Stronger and
stronger every day.

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Hips up high and back,
Downward Facing Dog.

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Good. From here, we're just
gonna step the right foot up

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into the lunge and
lower the left knee down.

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Turn the right toes out,

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bring your right hand to
the top of the right thigh,

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and you can allow
your breath to move you

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or you can find just soft,
easy movement in the torso here,

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or maybe lifting
the hips up and back.

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Small micro movement,
subtle body gestures here.

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Deep breaths.

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Nice, then turn
the right toes in,

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frame that right
foot with the hands,

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inhale in, exhale,
lift the back knee up.

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Really stretch
through that foot.

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So reach the heel back.

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As you inhale, 
loop the shoulders,

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open the chest, look forward.

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Creating a 100% 
full body experience here.

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You got this.

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Good, then exhale,
plant the palms,

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step the right
toes back, Plank Pose.

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Okay, here we go. 
Listen carefully.

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First the knees lower,
we tilt the pelvis up,

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then the chest, then the chin,
then slide it through.

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As you inhale,
we lift up, Cobra.

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Exhale to soften and fold.

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Good. Curl the toes under, 
inhale, press up, power up,

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Downward Facing Dog.

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Good. Bend the knees,
inhale to look forward.

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Exhale, give it a hop.

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Hop towards the
front of your mat.

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Just see what happens.

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If you don't make it,
take a couple more steps,

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and we'll meet
in the Forward Fold.

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Good. Inhale, lift up halfway.

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Exhale to soften and fold.

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Root to rise here,
ground through the feet,

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spread the fingertips, 
inhale, reach for the sky.

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And exhale hands to heart.

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Beautiful. 
Relax your shoulders here.

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Take a deep breath in.

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And a long breath out.

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Good. Shift your weight
to your right foot.

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Keep your right
thumb at your sternum

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to help you remember to
lift up through the chest.

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We're just gonna
slowly bend the left knee,

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reach to grab the left ankle.

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You can use your fingertips
on a piece of furniture here.

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Right hand on a wall.

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Just coming into 
a quad stretch here,

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lengthening the tailbone down,

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squeeze that left knee in.

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Nice quad stretch.

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Yes, and then release and
take it to the other side.

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Nice and easy.

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And if you're wobbly today,
if you're falling,

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that's part of it, right?

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Have the courage to
try to fall, to fail.

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Awesome, then release.

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Right away, 
both feet come together.

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Inhale, reach for the sky.

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Exhale, Forward Fold.

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Inhale, lift up halfway,
find something new.

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Exhale to soften and fold.

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Step one foot back,
then the other, Plank.

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Here we go. Knees, chest 
and chin again, inhale in.

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Exhale, knees hit first.

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Gently, we tilt the pelvis,
we hug the elbows in,

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we lower the chest,
and then the chin.

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Good. Then slide through.

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As you inhale, find Cobra.

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And exhale, soften and release.

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Inhale in as you
curl the toes under.

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Exhale, press up,
navel comes up to the spine

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on that exhale, Plank Pose.
Nice and strong.

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Beautiful. Inhale in again.

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Exhale, Downward Facing Dog.

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Inhale, lift the
right leg up high.

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Exhale, step it
all the way forward.

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Inhale, keep that 
back heel lifted

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as you sweep the
fingertips all the way up,

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nice high lunge.

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Front knee over 
front ankle here.

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Find your center, breathe.

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Big beach ball up and overhead.

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Good. Now grab your right hand.

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Excuse me, take your right hand,

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grab your left wrist, excuse me.

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Think up and over here.

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Big stretch. Inhale in
as you lean to the right.

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Exhale, hug the rib cage in,
strong connection to center.

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Good. Then inhale in again,
lift your chin.

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Exhale, pivot on the back foot,

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open up, Warrior II.

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Good. Inhale in here.

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Exhale, straighten the front leg,

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send the right fingertips back,
Reverse Triangle.

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Inhale in here.

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Exhale back to Warrior II.

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Beautiful.

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From here, we're gonna inhale,

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send the left
fingertips forward,

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come back to high lunge, 
so you lift that back heel up.

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Inhale, lift the chest,
lift the chin.

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And then exhale, 
soften it all down.

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Good. Take your 
twist here if you like.

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Inhale, right fingertips up,

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And exhale, right hand 
back down to the earth.

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Step the right foot back,
inhale in.

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Exhale, knees, squeeze the 
elbows into the side body

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as you tilt the pelvis,
bring the chest

189
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and then the chin, and then
slide it through as you inhale

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we open the chest, Cobra.

191
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And exhale to soften and fold.

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Follow your breath, inhale in.

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Exhale, press up to Plank,

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nice and strong,
deep breath in here.

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Press away from the yoga mat.

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Exhale, Downward Facing Dog.

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Take a breath.

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When you're ready, inhale,
lift the left leg up high.

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Exhale, step it through.

200
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Front knee over front ankle,
strong connection to center,

201
00:09:14,130 --> 00:09:15,620
squeeze the inner
thighs to the midline.

202
00:09:15,620 --> 00:09:17,382
That'll help keep 
the back heel lifted.

203
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As you inhale, sweep the
fingertips all the way up.

204
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Relax the shoulders down,
big beach ball up and overhead.

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Find courageous expression

206
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of this posture today.

207
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Good. Then when you're ready,
grab the right wrist,

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think up and over as you
slowly lean to the left.

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Breathing deep.

210
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Good. Then inhale, 
lift your chin.

211
00:09:41,368 --> 00:09:44,560
And exhale, release the bind
and open up Warrior II,

212
00:09:44,560 --> 00:09:48,090
pull the pinkies back, find
your most courageous expression

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00:09:48,090 --> 00:09:49,675
of this Warrior.

214
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Good, then straighten
the front leg,

215
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inhale, reach the left
fingertips up and back.

216
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Big breath, big stretch.

217
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Inhale, lift the chin.

218
00:10:01,204 --> 00:10:03,558
Exhale, back to Warrior II.

219
00:10:04,860 --> 00:10:08,320
Nice. Drop the right fingertips 
down, lift the back heel.

220
00:10:08,320 --> 00:10:11,390
Inhale, come back
to that high lunge.

221
00:10:11,390 --> 00:10:15,400
Good. Inhale, 
lift the chest, lift the chin.

222
00:10:15,400 --> 00:10:18,260
And exhale, soften and
release it all back down.

223
00:10:18,260 --> 00:10:20,360
Take the twist, if you
did on the other side.

224
00:10:20,360 --> 00:10:24,098
Left hand reaches up as
you inhale, big breath.

225
00:10:24,098 --> 00:10:25,950
Squeeze the left knee in.

226
00:10:25,950 --> 00:10:28,026
And then exhale,
slow and steady,

227
00:10:28,026 --> 00:10:29,610
left hand back 
down to the earth.

228
00:10:29,610 --> 00:10:30,940
Step the left toes back.

229
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This time you can do knees,
chest, and chin,

230
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or belly to Cobra, or
Chaturanga to Upward Facing Dog.

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Follow your breath, use your 
inhale to open your heart.

232
00:10:40,457 --> 00:10:43,441
Use your exhale to
make your way back

233
00:10:43,441 --> 00:10:45,431
to Downward Facing Dog.

234
00:10:47,990 --> 00:10:50,900
When you get there,
take a deep breath in.

235
00:10:50,900 --> 00:10:54,015
And just like Benji,
let's sigh it out. (sighs)

236
00:10:55,604 --> 00:10:58,653
Again, deep breath in
here in Downward Facing Dog.

237
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And exhale to sigh it out.

238
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Good. Slowly lower to the knees.

239
00:11:06,240 --> 00:11:08,174
Bring the two big toes to touch.

240
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Knees as wide as the mat.

241
00:11:11,080 --> 00:11:13,063
We're gonna turn the hands in,

242
00:11:13,063 --> 00:11:14,551
so turn the fingertips in,

243
00:11:14,551 --> 00:11:18,080
peek at me here
for a demo, like so,

244
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preparing for a Lion's Breath.

245
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A fierce lion.

246
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You can do this
breath in any other shape,

247
00:11:28,730 --> 00:11:30,770
you don't have to
come to this stretch,

248
00:11:30,770 --> 00:11:32,600
but I'm just
giving a little release

249
00:11:32,600 --> 00:11:34,980
for the forearms 
and for the wrist.

250
00:11:34,980 --> 00:11:37,810
Nice and snuggly in the hips.

251
00:11:37,810 --> 00:11:41,670
Inhale, open the chest,
whatever shape you're in.

252
00:11:41,670 --> 00:11:43,440
And as you exhale,
you're gonna send your gaze

253
00:11:43,440 --> 00:11:47,020
up towards your third eye,
between your two brow bones,

254
00:11:47,020 --> 00:11:48,910
and you're going to
stick out your tongue.

255
00:11:48,910 --> 00:11:49,850
So here we go.

256
00:11:49,850 --> 00:11:51,462
We inhale in through the nose.

257
00:11:51,462 --> 00:11:54,320
We exhale, send our gaze 
right up to the third eye,

258
00:11:54,320 --> 00:11:56,045
and exhale with the tongue out.

259
00:11:58,300 --> 00:12:00,118
Try it again. Inhale.

260
00:12:05,310 --> 00:12:06,320
And one more time,

261
00:12:06,320 --> 00:12:08,530
see if you can feel
this in your whole body,

262
00:12:08,530 --> 00:12:10,940
whatever that means to you.
Deep breath in.

263
00:12:12,210 --> 00:12:14,257
Lion's Breath, tongue out.

264
00:12:18,438 --> 00:12:20,230
Nice. Come back.

265
00:12:21,130 --> 00:12:22,760
Walk the knees
underneath the hips,

266
00:12:22,760 --> 00:12:24,710
walk the hands out.

267
00:12:24,710 --> 00:12:27,082
Claw through the fingertips,
curl the toes under,

268
00:12:27,082 --> 00:12:30,310
send the hips up high and back,
Downward Facing Dog.

269
00:12:30,310 --> 00:12:32,420
Good. Bend the knees, 
inhale, look forward.

270
00:12:32,420 --> 00:12:35,810
Exhale, step or hop towards
the front edge of your mat.

271
00:12:35,810 --> 00:12:38,810
If you don't make it, take
another step or two or three

272
00:12:38,810 --> 00:12:41,280
and on your next
breath in, lift up halfway.

273
00:12:41,280 --> 00:12:43,246
Nice long, beautiful neck.

274
00:12:44,058 --> 00:12:46,970
Then exhale, soften and fold.

275
00:12:46,970 --> 00:12:49,260
Good. Root to rise here,
ground through the feet,

276
00:12:49,260 --> 00:12:50,860
spread the
fingertips as you inhale,

277
00:12:50,860 --> 00:12:53,280
reach, reach,
reach towards the stars.

278
00:12:53,280 --> 00:12:55,150
Capture one, 
bring the palms together,

279
00:12:55,150 --> 00:12:57,870
and bring it back
down gently to your heart.

280
00:12:57,870 --> 00:13:00,548
Close your eyes,
observe the breath.

281
00:13:03,040 --> 00:13:04,642
Find stillness.

282
00:13:07,520 --> 00:13:09,776
Just allow your
breath to move you.

283
00:13:20,860 --> 00:13:23,970
Nice. Then we're gonna shift our
weight to our right foot again.

284
00:13:23,970 --> 00:13:25,680
This time instead
of the quad stretch,

285
00:13:25,680 --> 00:13:28,130
we're gonna lift the
left knee all the way up.

286
00:13:28,130 --> 00:13:31,275
So again, you can use something

287
00:13:31,275 --> 00:13:34,175
to place the right hand upon

288
00:13:34,175 --> 00:13:37,653
for a little help
here with your balance.

289
00:13:38,670 --> 00:13:40,080
Hug the low ribs in,

290
00:13:40,080 --> 00:13:42,510
think of lifting up
from the pelvic floor,

291
00:13:42,510 --> 00:13:45,583
lengthening through the 
crown of the head. That'll help.

292
00:13:45,583 --> 00:13:48,352
Pressing through all four
corners of that right foot.

293
00:13:50,170 --> 00:13:54,140
Recruiting your core,
muscles of the low belly here,

294
00:13:54,140 --> 00:13:56,374
so we're not just holding in the

295
00:13:57,100 --> 00:13:58,474
hip crease here.

296
00:13:59,780 --> 00:14:03,190
Lift the chest to the thumbs,
and slow and steady,

297
00:14:03,190 --> 00:14:05,810
find something to
focus your gaze upon

298
00:14:05,810 --> 00:14:09,133
as you slowly 
send your left toes

299
00:14:09,133 --> 00:14:12,800
through and back 
for Warrior III.

300
00:14:12,800 --> 00:14:15,140
If you're new to Warrior III,
take a peek at me.

301
00:14:15,140 --> 00:14:18,320
I'm making sure that
my standing leg is soft,

302
00:14:18,320 --> 00:14:23,230
then I'm gonna actively
rotate my left hip down,

303
00:14:23,230 --> 00:14:25,470
finding internal
rotation of the hip socket,

304
00:14:25,470 --> 00:14:28,730
so it feels like I'm
lifting my right inner thigh

305
00:14:28,730 --> 00:14:29,863
up towards the sky.

306
00:14:30,800 --> 00:14:33,280
I'm recruiting the
muscles of my upper back body

307
00:14:33,280 --> 00:14:35,470
to draw the
shoulder blades together,

308
00:14:35,470 --> 00:14:39,580
I'm continuing to extend
through the crown of the head,

309
00:14:39,580 --> 00:14:41,349
through the chest.

310
00:14:45,650 --> 00:14:47,450
Working to level the hips again,

311
00:14:47,450 --> 00:14:49,403
recruit the
muscles of the low belly.

312
00:14:50,920 --> 00:14:53,450
And then just a
little bravery moment,

313
00:14:53,450 --> 00:14:55,435
send the fingertips forward.

314
00:14:56,880 --> 00:14:58,880
Your full expression 
of the pose today.

315
00:14:58,880 --> 00:15:00,065
Inhale in.

316
00:15:00,065 --> 00:15:03,390
And then exhale slowly, sweetly,

317
00:15:03,390 --> 00:15:04,700
bring it back to Mountain.

318
00:15:04,700 --> 00:15:06,130
If you fell, awesome.

319
00:15:06,130 --> 00:15:09,000
If you fell twice,
three times, I got your back.

320
00:15:09,000 --> 00:15:11,290
This is what the
practice is all about.

321
00:15:11,290 --> 00:15:14,380
Way to have the
courage to give it a try.

322
00:15:14,380 --> 00:15:16,000
Let's take it to the other side.

323
00:15:16,000 --> 00:15:19,260
Palms together, pressing
away from that standing leg

324
00:15:19,260 --> 00:15:22,000
from the start, so I'm not
collapsed in this left hip,

325
00:15:22,000 --> 00:15:25,660
but I'm working
on that foundation.

326
00:15:25,660 --> 00:15:27,433
This kind of 
working in opposition

327
00:15:27,433 --> 00:15:29,430
as I lift the right knee.

328
00:15:31,460 --> 00:15:33,130
Just find your footing.

329
00:15:33,130 --> 00:15:34,377
Don't rush it.

330
00:15:35,775 --> 00:15:39,720
And when you're ready,
slow and steady,

331
00:15:39,720 --> 00:15:41,273
kicking the right toes back.

332
00:15:42,110 --> 00:15:45,785
Finding your focus, drawing
the shoulder blades together.

333
00:15:45,785 --> 00:15:47,870
Lengthening through the torso,

334
00:15:47,870 --> 00:15:50,300
keeping a soft bend
in that standing leg,

335
00:15:50,300 --> 00:15:52,720
actively dialing
the right toes down,

336
00:15:52,720 --> 00:15:54,650
working to level those hips

337
00:15:54,650 --> 00:15:56,901
and lift from your
right inner thigh.

338
00:16:02,408 --> 00:16:05,172
Your breath is your anchor here.

339
00:16:07,480 --> 00:16:09,950
Maybe sending the
fingertips forward.

340
00:16:09,950 --> 00:16:11,200
Just check it out.

341
00:16:11,200 --> 00:16:13,573
If you fall, we'll catch you.
I'll catch you.

342
00:16:13,573 --> 00:16:15,342
Benji has your back.

343
00:16:15,342 --> 00:16:18,171
It's all good.
Breathing deep here.

344
00:16:20,410 --> 00:16:24,250
And then slow and steady,
wherever you are, make your way,

345
00:16:24,250 --> 00:16:28,292
you can wobble all you
want back to Mountain Pose.

346
00:16:30,480 --> 00:16:33,711
And open the palms 
and lift your chest proud.

347
00:16:35,320 --> 00:16:37,761
Inhale, reach for the sky.

348
00:16:37,761 --> 00:16:40,324
Exhale, Forward Fold.

349
00:16:41,684 --> 00:16:44,150
Inhale, halfway lift.

350
00:16:44,150 --> 00:16:46,171
Exhale, soften and bow.

351
00:16:47,200 --> 00:16:50,460
This time, bend the knees,
option to hop the feet back

352
00:16:50,460 --> 00:16:52,540
if you're feeling courageous

353
00:16:52,540 --> 00:16:54,680
and you feel like
that's okay for your body,

354
00:16:54,680 --> 00:16:57,830
otherwise it's just a
right foot back, left foot back,

355
00:16:57,830 --> 00:17:01,530
step, step, then choose
your knees, chest, chin,

356
00:17:01,530 --> 00:17:04,533
Chaturanga to Up Dog or Cobra.

357
00:17:06,050 --> 00:17:08,720
Use your inhale
to open your heart.

358
00:17:08,720 --> 00:17:11,030
And use your exhale
to send it up and back,

359
00:17:11,030 --> 00:17:12,320
Downward Facing Dog

360
00:17:12,320 --> 00:17:16,540
for one last courageous
cleansing Lion's Breath.

361
00:17:16,540 --> 00:17:18,521
Inhale in deeply here.

362
00:17:19,740 --> 00:17:22,540
And exhale,
Lion's Breath, tongue out.

363
00:17:24,460 --> 00:17:25,930
Drop the knees down.

364
00:17:25,930 --> 00:17:27,670
Scared Benji there.

365
00:17:27,670 --> 00:17:30,834
Slow and steady,
swinging the legs to one side.

366
00:17:32,500 --> 00:17:34,448
Send the legs out in front.

367
00:17:36,248 --> 00:17:39,440
And then hug your left
knee into your heart space.

368
00:17:39,440 --> 00:17:42,187
Give it a little squeeze.
Sit up nice and tall.

369
00:17:43,340 --> 00:17:46,970
Then hug your, excuse me,
hook your right elbow

370
00:17:46,970 --> 00:17:50,260
into your left knee, send your 
left fingertips behind,

371
00:17:50,260 --> 00:17:53,010
Twist, inhale to 
lift and lengthen.

372
00:17:53,010 --> 00:17:55,513
Exhale, moving into the twist.

373
00:17:56,810 --> 00:17:59,913
Flex your right toes up
towards your right shoulder.

374
00:18:03,180 --> 00:18:05,690
Nice and then slowly
release and switch.

375
00:18:05,690 --> 00:18:07,303
Hug your right knee up and in.

376
00:18:08,560 --> 00:18:12,120
Hook the left elbow,
right fingertips come behind,

377
00:18:12,120 --> 00:18:14,430
and we inhale to
lift and lengthen,

378
00:18:14,430 --> 00:18:16,223
and exhale from center.

379
00:18:17,150 --> 00:18:20,995
Slow and steady,
journeying more into that twist.

380
00:18:21,754 --> 00:18:23,701
Bringing our curiosity.

381
00:18:31,870 --> 00:18:34,750
And then slowly release.

382
00:18:34,750 --> 00:18:36,870
Check it out, 
we're gonna bend the knees,

383
00:18:36,870 --> 00:18:38,742
bring the feet to the ground.

384
00:18:39,730 --> 00:18:43,820
We're gonna dial the
fingertips in towards the body.

385
00:18:43,820 --> 00:18:46,000
Inhale in, as you exhale,

386
00:18:46,000 --> 00:18:50,200
you're gonna slowly
lift the hips, lift the bum,

387
00:18:50,200 --> 00:18:53,040
coming into a Table here.

388
00:18:53,040 --> 00:18:54,840
Great. Claw through 
the fingertips,

389
00:18:54,840 --> 00:18:57,345
press down through the knuckles,

390
00:18:57,345 --> 00:18:58,620
send the shins forward,

391
00:18:58,620 --> 00:19:00,160
lift the hip points
up a little higher,

392
00:19:00,160 --> 00:19:03,150
maybe lift your chin as
you squeeze your glutes.

393
00:19:03,150 --> 00:19:05,671
You're here for three, two,

394
00:19:05,671 --> 00:19:08,690
whew, lower on the one.

395
00:19:08,690 --> 00:19:11,310
Cross one ankle over the other,

396
00:19:11,310 --> 00:19:14,140
see if you can choose
the one that's a little off,

397
00:19:14,140 --> 00:19:16,820
like not your
dominant front leg.

398
00:19:16,820 --> 00:19:17,970
And come into a seat.

399
00:19:17,970 --> 00:19:19,710
Let your hands soften,

400
00:19:19,710 --> 00:19:24,386
come into Sukhasana,
meditation pose here.

401
00:19:26,290 --> 00:19:29,840
Sukhasana, Sukha, ease.

402
00:19:29,840 --> 00:19:31,790
Find a softness and ease here.

403
00:19:31,790 --> 00:19:35,210
So any place that you
might be clenching or holding,

404
00:19:35,210 --> 00:19:37,270
see if you can soften here,

405
00:19:37,270 --> 00:19:39,740
maybe even moving
gently a little left to right

406
00:19:39,740 --> 00:19:42,944
in the spine to encourage that.

407
00:19:48,220 --> 00:19:50,659
Checking in with
the head, the neck.

408
00:19:55,180 --> 00:19:56,916
Then draw the palms together.

409
00:19:57,760 --> 00:19:58,840
Take a deep breath in.

410
00:19:58,840 --> 00:20:02,020
As you exhale, 
bow your head to your hands.

411
00:20:02,020 --> 00:20:04,589
Feel a deep stretch
in the back of the neck.

412
00:20:06,340 --> 00:20:08,005
And say one

413
00:20:09,276 --> 00:20:13,435
loving thing to yourself 
here before we sign off.

414
00:20:15,270 --> 00:20:18,060
One sweet thing.

415
00:20:18,060 --> 00:20:19,872
Come on, you can find one.

416
00:20:21,007 --> 00:20:23,260
One kind thing.

417
00:20:30,150 --> 00:20:31,140
Alright, great job.

418
00:20:31,140 --> 00:20:32,739
Take a deep breath in.

419
00:20:34,217 --> 00:20:35,777
And a long breath out.

420
00:20:36,920 --> 00:20:40,190
And there's an 
invitation here to whisper

421
00:20:40,190 --> 00:20:41,906
Namaste.

422
00:20:43,423 --> 00:20:46,290
Bat the eyelashes open,
lift your head,

423
00:20:46,290 --> 00:20:48,700
keep your heart lifted
for the rest of the day,

424
00:20:48,700 --> 00:20:50,230
the rest of your evening.

425
00:20:50,230 --> 00:20:51,180
You are my hero.

426
00:20:51,180 --> 00:20:53,290
Thank you so
much for being here.

427
00:20:53,290 --> 00:20:55,770
I look forward to
seeing you again tomorrow.

428
00:20:55,770 --> 00:20:56,958
Take good care.

429
00:20:58,395 --> 00:21:02,255
(soft upbeat music)