1 00:00:00,320 --> 00:00:02,690 - Hi everyone and welcome back to Move. 2 00:00:02,690 --> 00:00:05,560 It is Day 28, 3 00:00:05,560 --> 00:00:08,950 where we provide ourselves 4 00:00:08,950 --> 00:00:13,471 with a little tender, loving care. 5 00:00:13,471 --> 00:00:16,483 Hop into something comfy and let's get started. 6 00:00:17,557 --> 00:00:21,384 (soft upbeat music) 7 00:00:32,590 --> 00:00:37,010 Alright, let's begin lying down today. 8 00:00:37,010 --> 00:00:38,403 Day 28. 9 00:00:40,107 --> 00:00:44,198 Don't hate, feel great. 10 00:00:44,198 --> 00:00:47,260 I'm gonna work around my friend here. 11 00:00:47,260 --> 00:00:49,170 Come on down to your back. 12 00:00:49,170 --> 00:00:52,526 You can actually use bolster as I am 13 00:00:52,526 --> 00:00:54,783 underneath the backs of the knees. 14 00:00:55,820 --> 00:00:59,900 This is a breathing bolster, one of a kind, 15 00:00:59,900 --> 00:01:02,620 but you can roll up a little blanket if you like, 16 00:01:02,620 --> 00:01:06,460 put it under your knees, a little towel, 17 00:01:06,460 --> 00:01:07,760 you don't need anything fancy. 18 00:01:07,760 --> 00:01:10,331 Bring your hands to your belly. 19 00:01:13,300 --> 00:01:15,820 And as you start to get settled in here, 20 00:01:15,820 --> 00:01:16,920 relax your shoulders. 21 00:01:16,920 --> 00:01:19,560 Draw them a little bit away from your ear. 22 00:01:19,560 --> 00:01:23,160 So you start to feel a spaciousness here. 23 00:01:23,160 --> 00:01:27,710 And as you get settled in just still relax 24 00:01:29,680 --> 00:01:31,760 and notice how you feel, 25 00:01:31,760 --> 00:01:35,453 notice what you're coming to this practice with today. 26 00:01:36,830 --> 00:01:40,070 This is gonna be a gentle practice, 27 00:01:40,070 --> 00:01:42,109 but I think you have the opportunity 28 00:01:42,109 --> 00:01:44,135 to get a lot out of it. 29 00:01:45,760 --> 00:01:47,338 Daily movement isn't always 30 00:01:47,338 --> 00:01:51,560 about maximizing, right? 31 00:01:51,560 --> 00:01:53,930 It's not about how many calories? 32 00:01:53,930 --> 00:01:58,930 Or how much you can even regulate 33 00:02:00,160 --> 00:02:03,160 the systems of the body although that sounds pretty great. 34 00:02:04,760 --> 00:02:08,420 The practice of yoga offers us this really great opportunity 35 00:02:08,420 --> 00:02:11,403 to ask, not just how am I feeling, 36 00:02:13,250 --> 00:02:17,110 which we asked a lot here in the home practice 37 00:02:17,110 --> 00:02:20,200 and on this channel, but also how do I want to feel? 38 00:02:21,330 --> 00:02:26,825 Understanding that the way we move can influence 39 00:02:28,820 --> 00:02:30,193 how we feel. 40 00:02:31,080 --> 00:02:32,130 Which a lot of us know, 41 00:02:32,130 --> 00:02:33,800 but when you really start to put it into 42 00:02:33,800 --> 00:02:35,740 a consistent practice, 43 00:02:35,740 --> 00:02:38,640 or if you like to research, 44 00:02:38,640 --> 00:02:41,520 you can see the science behind this, of course, 45 00:02:41,520 --> 00:02:45,980 but for today, just take a deep breath in 46 00:02:45,980 --> 00:02:48,780 and as you exhale, think about how you're feeling right now. 47 00:02:48,780 --> 00:02:51,232 Just notice, get a sense. 48 00:02:53,570 --> 00:02:55,250 And then just to plant the seed, 49 00:02:55,250 --> 00:02:58,870 just guiding you to think about maybe not even now, 50 00:02:58,870 --> 00:03:02,712 but later, how these practices can 51 00:03:02,712 --> 00:03:07,113 also ask us the question how do you want to feel? 52 00:03:09,180 --> 00:03:12,619 What do you want to move toward? 53 00:03:16,630 --> 00:03:19,270 Slow and steady, begin to rock your head a little 54 00:03:19,270 --> 00:03:21,280 side to side, ear to ear. 55 00:03:21,280 --> 00:03:23,990 You're gonna get a little massage, yay, 56 00:03:23,990 --> 00:03:25,833 on the back of the head. 57 00:03:27,540 --> 00:03:30,763 Again, close your eyes if you feel comfortable here. 58 00:03:31,790 --> 00:03:35,083 Relax the skin of the face, soften the jaw. 59 00:03:39,410 --> 00:03:42,387 How do you want to feel on Day 28? 60 00:03:44,950 --> 00:03:46,257 Proud, 61 00:03:48,640 --> 00:03:49,890 strong, 62 00:03:49,890 --> 00:03:51,490 present? 63 00:03:51,490 --> 00:03:52,961 Maybe you're impressed with yourself. 64 00:03:52,961 --> 00:03:55,900 Making it this far, incredible. 65 00:03:55,900 --> 00:03:58,961 Maybe you got off track, but now you're back on track. 66 00:04:01,320 --> 00:04:06,150 Present, maybe? Celebrating how present we are 67 00:04:06,150 --> 00:04:09,132 just to be on this journey. 68 00:04:10,890 --> 00:04:14,630 Bring the head back to center stillness, 69 00:04:14,630 --> 00:04:18,860 open the palms and send the fingertips up and overhead 70 00:04:18,860 --> 00:04:21,460 slowly for a nice full body stretch. 71 00:04:21,460 --> 00:04:23,860 Start to point and flex the feet, 72 00:04:23,860 --> 00:04:25,840 draw the heels maybe in line with the hips, 73 00:04:25,840 --> 00:04:27,113 point and flex the feet. 74 00:04:29,600 --> 00:04:31,873 Wiggle the fingertips, 75 00:04:33,360 --> 00:04:35,456 wiggle the toes. 76 00:04:42,550 --> 00:04:44,350 Inhale in here. 77 00:04:44,350 --> 00:04:46,270 As you exhale, just the right knee, 78 00:04:46,270 --> 00:04:48,450 just the right knee hugs in. 79 00:04:48,450 --> 00:04:52,640 Remember our softness, our soften practice. 80 00:04:52,640 --> 00:04:54,500 Find a softness here. 81 00:04:55,880 --> 00:04:58,320 Maybe drawing some circles with the knee, 82 00:04:58,320 --> 00:05:01,640 maybe rotating the right ankle one way, 83 00:05:01,640 --> 00:05:03,319 and then the other. 84 00:05:08,850 --> 00:05:10,660 And then take your right hand 85 00:05:10,660 --> 00:05:13,360 to just in front of your right knee and the right shin, 86 00:05:13,360 --> 00:05:15,930 bring your left hand to the top of your left thigh, 87 00:05:15,930 --> 00:05:19,650 just to help guide that, left hip point to stay down. 88 00:05:19,650 --> 00:05:23,560 And we're just gonna open the right knee as far as we can, 89 00:05:23,560 --> 00:05:24,606 opening up through that hip 90 00:05:24,606 --> 00:05:26,544 and then bring it back to center. 91 00:05:27,580 --> 00:05:30,146 A little TLC for the hips. 92 00:05:31,270 --> 00:05:34,460 Open and close, and the next time you open, 93 00:05:34,460 --> 00:05:35,800 stay there and breathe. 94 00:05:35,800 --> 00:05:40,290 Keep the shoulders relaxed, option to maybe grab index, 95 00:05:40,290 --> 00:05:42,900 take the index finger and the middle finger and the thumb 96 00:05:42,900 --> 00:05:44,357 to the big toe. 97 00:05:45,410 --> 00:05:46,957 Breathe here. 98 00:05:49,050 --> 00:05:51,970 And there's an option to work to straighten the leg. 99 00:05:51,970 --> 00:05:56,570 This is just something to broaden your vocabulary. 100 00:05:56,570 --> 00:05:58,970 Do not have to do this today, just a little. 101 00:05:58,970 --> 00:06:01,380 You can have a little giggle at it if you like. 102 00:06:01,380 --> 00:06:05,010 If you are able to straighten that leg 103 00:06:05,010 --> 00:06:05,950 if you are working there, 104 00:06:05,950 --> 00:06:08,240 see if you can work on dialing the right toes down 105 00:06:08,240 --> 00:06:10,292 keeping those shoulders relaxed. 106 00:06:12,980 --> 00:06:15,280 Alright, then slowly everyone, 107 00:06:15,280 --> 00:06:19,810 reel it back in from center, we know that, 108 00:06:19,810 --> 00:06:21,600 and then extend the right leg out long, 109 00:06:21,600 --> 00:06:23,176 bring the left knee in. 110 00:06:24,250 --> 00:06:26,790 Squeeze that left knee up in towards the chest, 111 00:06:26,790 --> 00:06:27,950 towards your heart space. 112 00:06:27,950 --> 00:06:31,020 Find soft, easy movement in the hip massaging 113 00:06:31,020 --> 00:06:32,690 through that hip flexor. 114 00:06:32,690 --> 00:06:37,785 Maybe rotating the right ankle one way and the other. 115 00:06:39,870 --> 00:06:43,530 If you're coming to the mat with some stress or tension, 116 00:06:43,530 --> 00:06:44,684 maybe a little anxiety, 117 00:06:44,684 --> 00:06:46,670 just start to slow down your breath, 118 00:06:46,670 --> 00:06:49,980 make those inhalations long like we've been doing, 119 00:06:49,980 --> 00:06:53,070 those exhalations even longer. 120 00:06:53,070 --> 00:06:56,070 This is a nice low to the ground practice today, 121 00:06:56,070 --> 00:06:59,890 taking a break from being on the hands and the wrists, 122 00:06:59,890 --> 00:07:02,683 and arms and the shoulders. 123 00:07:04,670 --> 00:07:07,130 Alright, left hand to the top of the shin, 124 00:07:07,130 --> 00:07:08,240 start to open up here, 125 00:07:08,240 --> 00:07:11,980 right hand comes to the top of the right hip crease. 126 00:07:11,980 --> 00:07:14,407 Shoulders are relaxed, breathe here. 127 00:07:16,120 --> 00:07:17,700 Notice how your breath moves you. 128 00:07:17,700 --> 00:07:20,750 Maybe take the bind with the big toe, 129 00:07:20,750 --> 00:07:21,846 maybe not. 130 00:07:22,475 --> 00:07:23,820 And maybe you work to extend. 131 00:07:23,820 --> 00:07:27,520 We can also do this stretch with a strap 132 00:07:27,520 --> 00:07:31,293 or with a neck tie or a dish cloth. 133 00:07:32,290 --> 00:07:35,660 I have some videos where we're use a dish cloth 134 00:07:35,660 --> 00:07:37,786 to do awesome things. 135 00:07:38,770 --> 00:07:41,000 Never in my life what I've thought. 136 00:07:41,000 --> 00:07:43,883 Bring it back in from center, reel it back in. 137 00:07:45,830 --> 00:07:47,192 And then we'll let it go. 138 00:07:48,180 --> 00:07:51,263 Alright. Walk the left heel over 139 00:07:51,263 --> 00:07:53,260 towards the left corner of the mat. 140 00:07:53,260 --> 00:07:56,260 We're gonna cross the right ankle over the left, 141 00:07:56,260 --> 00:07:58,420 and then we're gonna shimmy the head and the shoulders 142 00:07:58,420 --> 00:08:00,030 towards the top left corner. 143 00:08:00,030 --> 00:08:02,730 And when you're ready, grab your right wrist, 144 00:08:02,730 --> 00:08:07,156 and send it up finding a stretch in the right side waist, 145 00:08:07,156 --> 00:08:09,845 right side body, breathe. 146 00:08:13,880 --> 00:08:16,350 And then come back to center, unravel. 147 00:08:16,350 --> 00:08:18,440 Take it to the other side. 148 00:08:18,440 --> 00:08:21,180 Feel your yoga mat beneath you here 149 00:08:21,180 --> 00:08:23,771 as you find this stretch. 150 00:08:23,771 --> 00:08:25,320 I know it's a little cheesy, 151 00:08:25,320 --> 00:08:27,580 but just feel that yoga mat rising up 152 00:08:27,580 --> 00:08:30,680 to meet your back body, use that image, 153 00:08:30,680 --> 00:08:35,971 and know that you're supported here, this practice, 154 00:08:38,101 --> 00:08:40,720 and I have your back, I really do. 155 00:08:40,720 --> 00:08:43,704 And I believe in the yoga mat 156 00:08:46,505 --> 00:08:48,226 having us. 157 00:08:49,290 --> 00:08:51,510 But you got to show up which you did today. 158 00:08:51,510 --> 00:08:54,980 Walk it back to center, hug both knees into the chest. 159 00:08:54,980 --> 00:08:58,970 Happy Baby, grab the shins or the ankles, 160 00:08:58,970 --> 00:09:01,552 no need to push it here. Just nice and easy. 161 00:09:01,552 --> 00:09:03,670 If it's too much to do both legs at once, 162 00:09:03,670 --> 00:09:05,030 just do one at a time. 163 00:09:05,030 --> 00:09:09,580 You can grab the outer edges of the feet, the inner arches, 164 00:09:09,580 --> 00:09:12,010 or you can come back to this big toe bind 165 00:09:12,010 --> 00:09:15,970 if that felt fun and worth exploring. 166 00:09:15,970 --> 00:09:17,729 Everyone, lengthen your tailbone 167 00:09:17,729 --> 00:09:19,333 towards the front edge of your mat. 168 00:09:19,333 --> 00:09:23,053 So really active tilt of the pelvis here. 169 00:09:24,580 --> 00:09:26,244 Breathe. 170 00:09:32,430 --> 00:09:34,180 Inhale in deeply, as you exhale, 171 00:09:34,180 --> 00:09:36,580 release but keep the knees hugging into the chest. 172 00:09:36,580 --> 00:09:39,880 You're gonna bring the arms either out to cactus, 173 00:09:39,880 --> 00:09:43,070 or to a Texas T, depending on your space. 174 00:09:43,070 --> 00:09:44,930 Inhale, scoop the tailbone up 175 00:09:44,930 --> 00:09:47,170 so the lower back is flush with the mat. 176 00:09:47,170 --> 00:09:52,170 Then exhale, allow the legs to fall to the left side. 177 00:09:53,320 --> 00:09:56,290 Bring the left arm to the outer edge of the right thigh 178 00:09:56,290 --> 00:09:59,290 and turn onto your right ear. 179 00:09:59,290 --> 00:10:01,700 Reclined Twist, breathe. 180 00:10:01,700 --> 00:10:06,737 Start to pay attention just to the temperature of the room 181 00:10:06,737 --> 00:10:08,810 or the space in which you're practicing 182 00:10:08,810 --> 00:10:11,410 maybe you're outdoors today, that's awesome. 183 00:10:11,410 --> 00:10:14,240 Just notice the temperature or the quality of air 184 00:10:14,240 --> 00:10:15,596 in the room. 185 00:10:16,820 --> 00:10:19,610 As you breathe down into your belly. 186 00:10:26,130 --> 00:10:28,540 And then come all the way back to center, 187 00:10:28,540 --> 00:10:30,606 and take it to the other side. 188 00:10:32,750 --> 00:10:37,210 Use your right hand to guide the left thigh down. 189 00:10:37,210 --> 00:10:38,980 Keep the left shoulder down and rock 190 00:10:38,980 --> 00:10:41,493 onto your left ear gently and breathe, 191 00:10:42,340 --> 00:10:44,683 deep into your belly, close your eyes. 192 00:10:45,560 --> 00:10:48,530 And now just start to notice any sounds, 193 00:10:48,530 --> 00:10:52,423 anything that's part of your soundtrack near or far. 194 00:11:00,520 --> 00:11:03,373 And then slowly, slowly, slowly 195 00:11:03,373 --> 00:11:05,546 bring it all the way back. 196 00:11:06,720 --> 00:11:08,820 And we're going to bring the hands to the backs 197 00:11:08,820 --> 00:11:10,540 of the thighs, 198 00:11:10,540 --> 00:11:12,550 bring your awareness back to your core 199 00:11:12,550 --> 00:11:15,460 as you start to rock and roll up and down 200 00:11:15,460 --> 00:11:18,230 the length of the spine, getting a little massage, 201 00:11:18,230 --> 00:11:21,140 but see if you can, today, slow it down. 202 00:11:21,140 --> 00:11:23,210 And if you're like, "Eh, no, can't do that." 203 00:11:23,210 --> 00:11:24,700 Yet, you will be. 204 00:11:24,700 --> 00:11:26,320 We're working on kind of connecting 205 00:11:26,320 --> 00:11:29,850 to these deep core muscles. 206 00:11:29,850 --> 00:11:33,873 See if you can slow it down and keep it kind of in control. 207 00:11:35,440 --> 00:11:39,306 There's some momentum, but it's not all moment, just play. 208 00:11:41,740 --> 00:11:44,500 And then the next time you're up cross the legs, 209 00:11:44,500 --> 00:11:46,340 lift the heart, sit up nice and tall 210 00:11:46,340 --> 00:11:48,630 as you relax the shoulders down. 211 00:11:48,630 --> 00:11:51,540 Nice and slow working out 212 00:11:52,610 --> 00:11:56,750 some tension or tightness that may 213 00:11:56,750 --> 00:11:59,460 or may not have accumulated in the neck, 214 00:11:59,460 --> 00:12:01,035 the shoulders. 215 00:12:01,035 --> 00:12:04,460 Just drawing small circles with the nose 216 00:12:04,460 --> 00:12:07,959 and then allowing them to get larger and larger and larger. 217 00:12:10,270 --> 00:12:14,278 Be gentle and be thorough. 218 00:12:23,740 --> 00:12:25,210 Woo! Mine is a little soundtrack. 219 00:12:25,210 --> 00:12:26,930 Okay, if you haven't reversed, 220 00:12:26,930 --> 00:12:30,715 go ahead and make sure you reverse a circle, why not? 221 00:12:35,710 --> 00:12:37,300 And then bring your head over your heart, 222 00:12:37,300 --> 00:12:38,600 heart over your pelvis, 223 00:12:38,600 --> 00:12:40,580 bring the palms to the front leg here. 224 00:12:40,580 --> 00:12:43,210 Just gonna find a spinal flexion here 225 00:12:43,210 --> 00:12:46,470 so draw that chin to the chest navel draws back, 226 00:12:46,470 --> 00:12:49,233 round through, think Cat Pose, for sure. 227 00:12:50,720 --> 00:12:51,761 Breathe. 228 00:12:52,700 --> 00:12:55,490 And then we'll rock all the way up. 229 00:12:55,490 --> 00:12:58,950 Lift the heart, long belly here, lift the chin. 230 00:12:58,950 --> 00:13:03,340 Good, exhale, chin to chest, round through. 231 00:13:03,340 --> 00:13:05,860 Rocking in the pelvis. 232 00:13:05,860 --> 00:13:08,609 And then inhale, lift. 233 00:13:10,130 --> 00:13:12,624 Exhale, round through. 234 00:13:14,020 --> 00:13:17,757 Inhale lift, draw the shoulders down, down, down. 235 00:13:18,790 --> 00:13:22,116 And a couple more times, with the sound of your breath. 236 00:13:33,870 --> 00:13:35,310 Then the next time you're lifted, 237 00:13:35,310 --> 00:13:37,020 head over heart, head over pelvis, 238 00:13:37,020 --> 00:13:38,923 send the fingertips out in front. 239 00:13:39,780 --> 00:13:41,480 Plug the shoulders back into socket 240 00:13:41,480 --> 00:13:43,233 and send the fingertips down. 241 00:13:44,280 --> 00:13:46,780 Take your right thumb now bring it to the center 242 00:13:46,780 --> 00:13:48,350 of your left palm. 243 00:13:48,350 --> 00:13:49,727 And you're gonna use the other fingers to just 244 00:13:49,727 --> 00:13:53,650 guide the hand down a little more, 245 00:13:53,650 --> 00:13:55,627 and stretch through the forearm. 246 00:13:57,500 --> 00:14:00,880 So often we feel like we have to have all these 247 00:14:00,880 --> 00:14:05,271 outside means to take care of ourself, 248 00:14:05,271 --> 00:14:07,395 to find tenderness. 249 00:14:08,560 --> 00:14:12,180 And this practice is just an incredible opportunity, 250 00:14:12,180 --> 00:14:15,750 a big whole bag of tools 251 00:14:15,750 --> 00:14:19,560 to find a little tender, loving care for yourself 252 00:14:19,560 --> 00:14:21,390 based on how you feel, 253 00:14:21,390 --> 00:14:23,000 or based on how you wanna feel. 254 00:14:23,000 --> 00:14:24,210 Alright, switch to the other side. 255 00:14:24,210 --> 00:14:27,754 Left thumb comes to the center of the right palm. 256 00:14:30,300 --> 00:14:32,438 Stretching through the forearms. 257 00:14:34,420 --> 00:14:35,666 Forearm. 258 00:14:40,150 --> 00:14:41,610 Good then release. 259 00:14:41,610 --> 00:14:42,610 Fingertips come to the ground. 260 00:14:42,610 --> 00:14:45,082 Inhale, reach fingertips up towards the sky. 261 00:14:45,915 --> 00:14:47,563 Exhale, float 'em down. 262 00:14:48,740 --> 00:14:51,473 Notice how you feel. Inhale, sweep 'em up. 263 00:14:52,830 --> 00:14:54,883 Exhale, float 'em down. 264 00:14:55,610 --> 00:14:58,220 Making any adjustments here for this movements 265 00:14:58,220 --> 00:15:01,283 that you feel nice and tall in the spine. 266 00:15:03,320 --> 00:15:04,841 Work with what you got. 267 00:15:06,690 --> 00:15:08,330 Maybe starting to move the head, 268 00:15:08,330 --> 00:15:11,180 just very simple, inhaling to reach up. 269 00:15:12,380 --> 00:15:14,470 And exhaling, float it down. 270 00:15:14,470 --> 00:15:15,908 Keep it going. 271 00:15:17,180 --> 00:15:18,890 See if you can make this your own, 272 00:15:18,890 --> 00:15:20,600 whatever that means to you. 273 00:15:20,600 --> 00:15:23,510 Maybe it's letting go of thoughts that are distracting you 274 00:15:23,510 --> 00:15:24,990 from the experience right now. 275 00:15:24,990 --> 00:15:28,363 Maybe it's getting into a little groove. 276 00:15:29,410 --> 00:15:31,837 Maybe it's just simply playing around with the head 277 00:15:31,837 --> 00:15:33,272 and the neck. 278 00:15:36,810 --> 00:15:39,593 Maybe you add a little affirmation. 279 00:15:41,170 --> 00:15:44,102 Maybe you add different breath. 280 00:15:47,380 --> 00:15:49,160 Maybe your arms are getting tired, 281 00:15:49,160 --> 00:15:50,939 but you're sticking with it. 282 00:15:52,920 --> 00:15:57,903 Noticing what your thresholds feel like. 283 00:15:59,130 --> 00:16:00,780 Last one, inhale, reach for the sky. 284 00:16:00,780 --> 00:16:02,610 This time palms come together, 285 00:16:02,610 --> 00:16:05,767 and slide back down to the heart space. 286 00:16:06,610 --> 00:16:08,238 Inhale in deeply. 287 00:16:08,238 --> 00:16:10,470 Exhale to bow the head to the heart. 288 00:16:10,470 --> 00:16:13,604 Just pause here. Notice how you feel. 289 00:16:20,650 --> 00:16:22,080 And that's it. 290 00:16:22,080 --> 00:16:25,960 So a practice can consist of a little TLC 291 00:16:25,960 --> 00:16:27,728 and go the long way. 292 00:16:30,610 --> 00:16:33,427 Say one kind thing to yourself here. 293 00:16:37,770 --> 00:16:41,390 I want to express my gratitude for you. 294 00:16:41,390 --> 00:16:44,490 Thank you for sharing your practice with me 295 00:16:44,490 --> 00:16:47,331 this valuable time, and your valuable energy. 296 00:16:48,550 --> 00:16:50,490 We have two more days of this series 297 00:16:50,490 --> 00:16:52,590 and you do not wanna miss them. 298 00:16:52,590 --> 00:16:54,113 Come with an open mind, 299 00:16:55,216 --> 00:16:57,020 bring whatever you got, come as you are. 300 00:16:57,020 --> 00:16:59,770 And I look forward to seeing you maƱana. 301 00:16:59,770 --> 00:17:01,380 Draw all the thumbs up to the third eye, 302 00:17:01,380 --> 00:17:04,200 take a deep breath in. 303 00:17:04,200 --> 00:17:08,298 Let's inhale together and bow, exhale together. 304 00:17:09,550 --> 00:17:11,159 Namaste. 305 00:17:12,699 --> 00:17:16,660 (soft upbeat music)