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- Hi everyone,
welcome back to Center.

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It's Day 11.

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Rinse.

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Let's get started.

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(light music)

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Alright pals, 
let's begin lying down today.

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Yay!

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Come on down to your back.

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When you get there, 
take a deep breath in,

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and a long breath out.

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You can just allow your hands

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to rest gently 
wherever feels good.

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Maybe walk your shoulder blades
down the back a little bit.

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Maybe scratch
your head like Benji.

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And point and flex the feet.

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This is a class that 
really invites you to

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let go of the day thus far.

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And politely put
your to-do list on pause.

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Take another deep breath in.

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And as you exhale,
draw the navel down.

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Hug the right
knee into the chest.

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Squeeze.

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Right knee up
towards your heart.

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And flex the left toes.

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Feel your body supported
by the weight of the earth.

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Relax your shoulders.

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And then guide your
right knee open to the right

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and then squeeze your 
right knee up towards

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your right shoulder.

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You might capture your right
shin with your right hand

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and you could even 
bring your left hand to

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the top of the left thigh 
or to the earth.

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Breathe.

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Option here to grab the 
outer edge of the right foot

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or the inner arch 
of the right foot

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and kick it into a little 
half Stirrup Posture or

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half Happy Baby,
opening up through the hip.

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And just noticing as you begin
to add on with these shapes,

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paying attention
to the sensation.

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And noticing whether 
or not you are holding

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or gripping, 
any tension in the body

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softening here as we make
the breath more conscious.

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And then release that.

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We'll come back to hugging
the knee into the chest.

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Then you're gonna 
just bump the hips over

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towards the 
right side of your mat.

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So you can take that 
right knee across the body,

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over to the left 
for a Reclined Twist.

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Extend the right arm out long.

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And try to get your right
shoulder down to the ground

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with each exhale.
Breathing deep.

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Maybe turning
your head to the right.

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And maybe using the soft touch
of your left palm to guide the

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outer edge of your right thigh

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a little deeper into this twist.

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Breathe deep.

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Then use an exhale, 
whenever your next exhale is,

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to melt it back.

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So slowly bring
it back to center,

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reset the hips in
the middle of your mat,

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and extend the
right leg out long.

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We'll hug the 
left knee into the chest,

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first just towards 
the heart center. Squeeze.

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Activate through the feet.

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And then guiding the left
knee towards the left shoulder,

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opening it up a bit.

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Right hand can come to 
the top of the right thigh

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or to your mat.

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Relax your shoulders.
Breathe.

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And then taking the hand to the

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outer edge of the 
left foot or the inner arch,

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Happy Baby kicking the 
sole of that foot up.

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Half Happy Baby or
half Stirrup Posture.

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Kick that left heel 
up towards the sky.

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Keep the 
right thigh bone heavy.

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Lovely.
Release that.

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Bump the hips over to the left

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and then guide the 
left knee over towards

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the right side of your mat.

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Finding your twist 
on the other side.

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Extend through the left arm.

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Use your exhale to get
that left shoulder down.

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Maybe use the soft touch of
your right palm to guide the

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outer edge of your left thigh
a little deeper into your twist.

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You can close your eyes
here if that feels good.

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Breathe deep.

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Nice, full, conscious breaths.

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And then melt
it back to center.

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Bring the hips back to
the middle of your mat.

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Bend the knees,
walk the heels up

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towards your bum.

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Toes pointing forward,
palms face down, inhale.

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Lift the table
slowly up towards the sky.

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Navel draws in as we slowly
roll up through the spine into

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a nice Bridge Pose.

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Lifting the hips up high.
Shins forward. Chin lifts.

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Good. Then slowly softening 
through the sternum

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and releasing it
all the way back down.

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Hug both knees into the chest.

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Bringing your hands
behind the backs of the thighs

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and we're gonna start to
rock and roll up and down

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the length of the spine.

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Giving your back
a nice massage here.

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Keeping the shoulders relaxed,

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skin in the face relaxed.

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Coming all the way up now
through to a cross-legged seat.

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Take a gentle
twist to the left.

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Breathe in.
Sit up nice and tall.

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Exhale, look past 
your left shoulder.

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Good, come back through center.

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Breathe in.
And gentle twist to the right.

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Sit up nice and tall
as you inhale.

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And exhale,
look past your right shoulder.

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Lovely. Alright, from here
you're gonna stay seated.

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You're gonna
bring your left heel in,

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right foot to follow

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and the fingertips are gonna 
just slowly crawl forward.

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Maybe pressing
palms firmly into the mat.

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Maybe bringing elbows.

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Maybe reaching
arms out in front.

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Draw the navel in.

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Think about bringing the 
sits bones to root firmly

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as you breathe deeply.

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Sending awareness, 
of course, into that right hip

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as you breathe in.

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And breathe out.

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Good. Release.
We're just going to switch.

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Right heel in,
left foot to follow.

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Same thing. Fingertips 
walk out, nice and slow.

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Find what feels good here.

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Try to keep those sits bones
really reaching down

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as you breathe in.

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Lots of awareness
opening through the left hip.

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And breathe out.

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Now press into the palms,

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draw your navel
into your spine,

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and you're gonna 
roll forward from here,

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coming to all fours.

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So you'll back the
truck up a little bit,

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center yourself in
the middle of the mat.

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Good. Bump the 
hips to the left.

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Turn to look past your right
shoulder, side body stretch.

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And then take it through
center and to the other side.

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Back to center.
Walk the hands forward,

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curl the toes under,
inhale in deeply.

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Exhale, lift the 
hips up high and back,

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Downward Facing Dog.

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Inhale in through the nose.

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Long breath out
through the nose or the mouth.

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Good. Inhale,
step the right leg

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up into your lunge.
Lower the back knee down.

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Then squeeze the
inner thighs to the midline.

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Press into the top of your 
back foot, so uncurl those toes.

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Find center as you bring the 
palms together and we rise up.

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Nice low lunge here.

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Pull the right hip crease back.
Lift up from the pelvic floor.

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Beautiful.

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The root of this posture
is in this back foot, okay?

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So press into that back foot.
Engage that left glute.

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Lovely, then draw 
the navel in and up. Inhale.

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Exhale, outer edge of the 
left arm is gonna come to

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the outer edge 
of the right knee.

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If you need to bring that front
foot in just a little bit more

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for more stability, do so.

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Then we find a twist here.

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Left hand's gonna 
come into a fist,

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right hand's gonna come
on top of that fist to create a

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little fulcrum here, so you
can find length in the spine.

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Remember the neck is an
extension of the spine here.

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Pull the right hip 
crease back a bit.

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Hug those low ribs in.

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Yes. Inhale in.

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Spiral your heart
towards the sky as you exhale.

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Inhale. Lengthen through
the crown of the head.

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Palms come back to prayer.

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And exhale,
we release.

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Go ahead and bring it
all the way back down.

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Straighten that front leg.

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Just a little counter stretch
here as you flex the right

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toes towards the face.
Breathe in.

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Breathe out.
Roll through that right foot.

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Plant the palms,
curl the back toes under.

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Listen carefully,
lift the back knee

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and then step 
the right foot back,

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Downward Facing Dog.

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Breathe in.

187
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Breathe out.

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Good. Inhale.

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Step the left
foot all the way up.

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Exhale, lower the 
right knee down.

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Uncurl the toes.

192
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Press into that back 
foot as you squeeze

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the inner thighs to the midline,
palms come together

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and we lift up.

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Keep the shoulders relaxed.

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Sternum lifts
to the thumbs here.

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Here we go.
Inhale,

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outer edge of the 
right arm now comes to

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the outer edge 
of that left knee.

200
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Remember to hug
that left knee in.

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And we come into our
twist here on the other side.

202
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Right hand comes into a fist.

203
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Left hand on top and 
we press to find length here.

204
00:11:13,560 --> 00:11:18,350
Finding that twist in the
mid back, the thoracic spine.

205
00:11:18,350 --> 00:11:21,327
Remembering not to
collapse in the neck here.

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Lengthening through
the crown of the head.

207
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Breathe in.

208
00:11:24,880 --> 00:11:27,049
As you breathe out, 
see if you can imagine

209
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your heart spiraling 
up towards the sky.

210
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Breathe in.

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Palms come together in prayer.
Breathe out.

212
00:11:37,499 --> 00:11:40,906
Breathe in to
lengthen through the crown.

213
00:11:40,906 --> 00:11:44,521
And exhale all the
way back to center.

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Shift the hips back.

215
00:11:46,738 --> 00:11:48,480
Straighten
through that front leg.

216
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Left toes flex
towards the face.

217
00:11:51,197 --> 00:11:54,360
And then rolling through 
that. left foot, plant the palms,

218
00:11:54,360 --> 00:11:57,519
curl the right toes under,
lift the back knee.

219
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And step the left foot back,
Downward Facing Dog.

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Inhale in deeply.

221
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Exhale.

222
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Inhale to look forward.

223
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Exhale to make
your way to the top.

224
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Find something new.

225
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Forward Fold.
Take a deep breath in here.

226
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On your exhale, bend your
knees and slowly roll it up.

227
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Lift your heart.

228
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Relax your shoulders as
you stand up nice and tall.

229
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Without looking down,
walk the feet together.

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Squeeze the legs together.
Zip them up tight.

231
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Draw the navel in slightly.

232
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Lift your chest again
and relax your shoulders again.

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Beautiful. 
Inhale, reach for the sky.

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Exhale, Forward Fold.
Nice and slow.

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Inhale, halfway lift.

236
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Exhale, bend both knees.

237
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Right fingertips
come to the earth

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or if you have a block, 
you can bring a block or book

239
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in front of you so your
hand can go there.

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Both knees are bent.

241
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We're gonna
straighten the left leg,

242
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reach the left fingertips 
up towards the sky.

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00:13:09,059 --> 00:13:11,900
Spiraling the heart
up towards the heavens.

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Inhale in.
Lean back.

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Exhale, bend both knees.

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Left hand replaces the right.

247
00:13:17,919 --> 00:13:20,200
We take it to the other side.
Straightening the right leg.

248
00:13:20,200 --> 00:13:23,217
Drawing that bow and
arrow up with the right arm.

249
00:13:24,175 --> 00:13:26,120
Try to draw your
right shoulder back here.

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Draw your navel in.

251
00:13:28,239 --> 00:13:29,399
Maybe look up.

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00:13:29,399 --> 00:13:31,320
Careful not to
grip through the toes.

253
00:13:31,320 --> 00:13:32,950
Inhale.

254
00:13:32,950 --> 00:13:37,103
Exhale, soften and 
release it down,

255
00:13:37,103 --> 00:13:39,150
Forward Fold.

256
00:13:39,150 --> 00:13:40,490
Beautiful.

257
00:13:40,490 --> 00:13:43,961
Plant the palms, 
step or hop it back to Plank.

258
00:13:43,961 --> 00:13:45,440
Inhale in deeply here.

259
00:13:45,440 --> 00:13:47,580
Exhale, Lower to the belly.

260
00:13:48,817 --> 00:13:53,475
Inhale, Cobra, rise up.

261
00:13:53,475 --> 00:13:56,398
Exhale, soften and fold.

262
00:13:56,398 --> 00:14:01,257
Inhale, press to all fours or
Plank Pose, your choice.

263
00:14:01,257 --> 00:14:03,690
Exhale, Downward Facing Dog.

264
00:14:04,836 --> 00:14:07,040
Inhale in deeply here.

265
00:14:07,040 --> 00:14:08,860
Exhale completely.

266
00:14:08,860 --> 00:14:11,109
Inhale, lift the right leg up.

267
00:14:11,109 --> 00:14:15,115
Exhale, right knee 
to left elbow.

268
00:14:15,115 --> 00:14:17,279
Inhale, lift the 
right leg up. Same thing.

269
00:14:17,279 --> 00:14:20,089
Right knee to left elbow.

270
00:14:20,089 --> 00:14:22,350
Inhale, lift the right leg up.

271
00:14:22,350 --> 00:14:25,010
Exhale, draw the 
navel in as you twist here,

272
00:14:25,010 --> 00:14:27,819
right knee to left elbow.

273
00:14:27,819 --> 00:14:31,450
And then bring it all the
way back up, Three-Legged Dog.

274
00:14:31,450 --> 00:14:33,919
Then we're gonna bend the
right knee and stack the hips.

275
00:14:33,919 --> 00:14:37,531
Turn to look underneath 
your right shoulder.

276
00:14:37,531 --> 00:14:40,080
Lovely.
Release the right foot down.

277
00:14:40,080 --> 00:14:41,720
If you need to 
take a little break,

278
00:14:41,720 --> 00:14:42,919
come on to the 
knees for a second

279
00:14:42,919 --> 00:14:46,576
otherwise, second side.

280
00:14:46,576 --> 00:14:49,025
Here we go, all together.

281
00:14:49,025 --> 00:14:51,278
Inhale, lift the 
left leg up high.

282
00:14:51,278 --> 00:14:53,970
Exhale, 
left knee to right elbow.

283
00:14:53,970 --> 00:14:55,390
Draw the navel in.

284
00:14:55,390 --> 00:14:57,300
Inhale, lift it up.

285
00:14:57,300 --> 00:15:00,646
Strong exhale.
Contract the abs.

286
00:15:00,646 --> 00:15:02,960
Inhale, 
reach it up, last one.

287
00:15:02,960 --> 00:15:05,522
Exhale, contract.

288
00:15:05,522 --> 00:15:07,349
Inhale, reach it up.

289
00:15:07,349 --> 00:15:11,009
Then stack the hips,
open up through that left side.

290
00:15:11,009 --> 00:15:15,300
Turn to look underneath 
your left shoulder.

291
00:15:16,620 --> 00:15:18,980
Lovely.
Inhale, straighten that leg.

292
00:15:18,980 --> 00:15:21,370
Bring it all the way back down.

293
00:15:21,370 --> 00:15:25,148
Bend the knees,
lower them slowly to the earth.

294
00:15:25,148 --> 00:15:27,639
Take a second here, 
Child's Pose.

295
00:15:27,639 --> 00:15:29,075
Breathe in.

296
00:15:30,486 --> 00:15:33,138
Breathe out.

297
00:15:33,138 --> 00:15:35,719
Inhale to come all the way up.

298
00:15:35,719 --> 00:15:39,113
Exhale, Downward Facing Dog.

299
00:15:39,113 --> 00:15:40,356
Bend the knees.

300
00:15:40,356 --> 00:15:42,162
We're gonna walk 
to the center of the mat,

301
00:15:42,162 --> 00:15:43,799
just the center of the mat.

302
00:15:43,799 --> 00:15:46,159
And then draw your
hands in towards your toes.

303
00:15:46,159 --> 00:15:50,138
So now you're in Forward Fold,
in the middle of your mat.

304
00:15:50,138 --> 00:15:51,788
Inhale in.

305
00:15:53,310 --> 00:15:55,789
Long breath out.

306
00:15:55,789 --> 00:15:58,879
Bend the knees.
Inhale in.

307
00:15:58,879 --> 00:16:01,399
Exhale slowly,
roll it up.

308
00:16:01,399 --> 00:16:02,779
Take your time.

309
00:16:02,779 --> 00:16:05,599
Come up to Mountain Pose.

310
00:16:05,599 --> 00:16:07,639
Hands on the hips.

311
00:16:07,639 --> 00:16:10,209
Heart lifted.

312
00:16:10,209 --> 00:16:13,609
Cool. You're gonna shift your
weight now to your right foot.

313
00:16:13,609 --> 00:16:16,320
Slowly, as if there was a
string on your left knee,

314
00:16:16,320 --> 00:16:19,865
lift that left knee all the
way up towards the sky.

315
00:16:19,865 --> 00:16:22,090
Great. Now you can 
grab that left knee here.

316
00:16:22,090 --> 00:16:26,611
Squeeze it in. We're in a 
standing one-legged Tadasana.

317
00:16:26,611 --> 00:16:28,465
Now take a second 
to release your hands,

318
00:16:28,465 --> 00:16:30,230
just see what happens.

319
00:16:30,230 --> 00:16:32,480
And then capture. 
And one more time.

320
00:16:32,480 --> 00:16:33,989
Release.

321
00:16:33,989 --> 00:16:37,850
And capture.
Pro tip, recruit your center.

322
00:16:39,149 --> 00:16:42,759
Great. Then we can stay here,
working on this balance

323
00:16:42,759 --> 00:16:44,835
or we're gonna 
take the right hand

324
00:16:44,835 --> 00:16:46,799
to the outer edge 
of this left knee

325
00:16:46,799 --> 00:16:50,039
and we're gonna press
these two together to gain more

326
00:16:50,039 --> 00:16:53,433
power through the glutes, 
and more stability.

327
00:16:53,433 --> 00:16:55,879
Then left hand can
stay on the waistline here

328
00:16:55,879 --> 00:16:58,320
or we're gonna take it
all the way back behind us,

329
00:16:58,320 --> 00:17:00,476
opening up through the chest.

330
00:17:01,870 --> 00:17:06,359
Taking our gaze perhaps to look
towards the left fingertips.

331
00:17:09,128 --> 00:17:10,884
Great. Then slow 
and with control,

332
00:17:10,884 --> 00:17:14,230
best you can, come all 
the way back to center.

333
00:17:14,230 --> 00:17:15,759
Palms kiss
together at the heart.

334
00:17:15,759 --> 00:17:18,240
Take a deep breath in. 
Reset.

335
00:17:18,240 --> 00:17:19,960
Exhale, hands to the waistline

336
00:17:19,960 --> 00:17:21,990
and we slowly shift the
weight to the left foot,

337
00:17:21,990 --> 00:17:24,209
lift the right knee up high.

338
00:17:26,321 --> 00:17:27,920
Interlace the fingertips.

339
00:17:27,920 --> 00:17:30,890
Squeeze the right knee 
up towards the chest.

340
00:17:30,890 --> 00:17:33,169
Release the hands.

341
00:17:33,169 --> 00:17:36,039
And then squeeze.

342
00:17:36,039 --> 00:17:37,720
Release the hands.

343
00:17:37,720 --> 00:17:39,088
And squeeze it.
When we release the hands,

344
00:17:39,088 --> 00:17:42,369
we're not holding on 
with a wing in a prayer.

345
00:17:42,369 --> 00:17:45,290
We're recruiting, right.

346
00:17:45,290 --> 00:17:48,080
Creating a
whole body experience.

347
00:17:48,080 --> 00:17:49,618
We can stay here,

348
00:17:49,618 --> 00:17:52,680
playing in this 
standing one-legged Tadasana

349
00:17:52,680 --> 00:17:55,039
or we can experiment with
taking the left hand to the

350
00:17:55,039 --> 00:17:56,920
outer edge of the right knee.

351
00:17:56,920 --> 00:17:59,440
Use this to press against

352
00:17:59,440 --> 00:18:01,535
and find a little 
more lengthening

353
00:18:01,535 --> 00:18:03,039
through that left hip.

354
00:18:03,039 --> 00:18:06,635
And then maybe taking
the right fingertips back.

355
00:18:06,635 --> 00:18:09,339
Looking towards your hand.

356
00:18:12,431 --> 00:18:14,430
Recruit the low abs.

357
00:18:14,430 --> 00:18:17,344
Lengthen through the neck.
You got this. Breathe.

358
00:18:19,464 --> 00:18:22,160
And then slowly, 
and with control, release.

359
00:18:22,160 --> 00:18:24,680
Palms come together.
Feet come together.

360
00:18:24,680 --> 00:18:27,580
We take a deep breath in.

361
00:18:27,580 --> 00:18:29,640
And a long breath out.

362
00:18:29,640 --> 00:18:31,720
Catch a wave here.
Inhale, reach for the sky.

363
00:18:31,720 --> 00:18:33,599
Big breath.
Big stretch.

364
00:18:33,599 --> 00:18:35,750
Exhale, Forward Fold.

365
00:18:35,750 --> 00:18:37,279
Rinse it out.

366
00:18:37,279 --> 00:18:38,960
Shake the head yes.

367
00:18:38,960 --> 00:18:40,640
Shake the head no.

368
00:18:40,640 --> 00:18:44,400
Walk the hands forward.
Walk the feet back, Plank Pose.

369
00:18:44,400 --> 00:18:46,599
Deep breath in.

370
00:18:46,599 --> 00:18:49,009
Long breath out.

371
00:18:49,009 --> 00:18:50,888
Inhale in.

372
00:18:50,888 --> 00:18:53,880
Exhale, lower all 
the way to your belly.

373
00:18:55,807 --> 00:18:57,920
Forehead kisses the mat here.

374
00:18:57,920 --> 00:19:00,119
Take a deep breath in.

375
00:19:00,119 --> 00:19:01,030
And then check it out.

376
00:19:01,030 --> 00:19:03,648
As you exhale, 
you're just gonna come here

377
00:19:03,648 --> 00:19:06,620
for a second onto your elbows.

378
00:19:06,620 --> 00:19:10,269
Little chill
slumber party pose moment.

379
00:19:10,269 --> 00:19:12,398
And then you're 
gonna walk your elbows

380
00:19:12,398 --> 00:19:13,640
over towards the left.

381
00:19:13,640 --> 00:19:16,070
Walk your hips over
towards the left with it.

382
00:19:16,070 --> 00:19:17,609
This is like

383
00:19:18,830 --> 00:19:21,360
an excruciatingly
complicated transition,

384
00:19:21,360 --> 00:19:22,390
so I hope you can handle it.

385
00:19:22,390 --> 00:19:25,752
But we're just gonna flip 
onto our backs from here.

386
00:19:25,752 --> 00:19:28,359
(chuckles) Yes.

387
00:19:28,359 --> 00:19:31,109
And then center yourself

388
00:19:32,584 --> 00:19:36,249
literally (chuckles) and figuratively.

389
00:19:37,331 --> 00:19:40,319
When you get situated, 
hug the knees up into the chest.

390
00:19:40,319 --> 00:19:43,640
First knees together,
lower back flush with the mat.

391
00:19:43,640 --> 00:19:46,359
You can take
small circles here.

392
00:19:46,359 --> 00:19:49,989
Massaging the low
back if that feels good.

393
00:19:49,989 --> 00:19:52,774
One way and then the other.

394
00:19:55,337 --> 00:20:01,000
And after a couple breaths,
go ahead and open the knees wide.

395
00:20:01,983 --> 00:20:04,559
Let the shoulders relax,
and you don't have to press,

396
00:20:04,559 --> 00:20:06,407
just allow the 
weight of your hands,

397
00:20:06,407 --> 00:20:08,119
your palms, and your arm

398
00:20:08,119 --> 00:20:12,520
just kind of naturally open
through the inner thigh here.

399
00:20:12,520 --> 00:20:15,305
You can rotate the
ankles if that feels good.

400
00:20:15,305 --> 00:20:17,350
One way and then the other.

401
00:20:17,350 --> 00:20:21,720
Relax the neck, 
the traps, the shoulders.

402
00:20:21,720 --> 00:20:24,709
Soften through the sternum.

403
00:20:24,709 --> 00:20:27,363
Can stay here or you 
can take a Happy Baby,

404
00:20:27,363 --> 00:20:29,680
full Happy Baby 
or maybe a Straddle,

405
00:20:29,680 --> 00:20:32,839
sending the 
legs out left to right.

406
00:20:34,514 --> 00:20:38,785
Find what feels good 
here as you breathe.

407
00:20:42,833 --> 00:20:47,740
And then we'll slowly bring
the feet back down to the mat.

408
00:20:47,740 --> 00:20:51,061
Extend one leg,
and then the other.

409
00:20:51,061 --> 00:20:53,119
Inhale, reach the 
arms all the way up.

410
00:20:53,119 --> 00:20:55,184
Full body stretch.

411
00:20:55,184 --> 00:20:58,640
Big, big, big breath here as
you stretch, stretch, stretch.

412
00:21:00,292 --> 00:21:04,095
And then exhale,
release the arms down.

413
00:21:04,095 --> 00:21:06,799
Allow them to rest
gently at your side.

414
00:21:06,799 --> 00:21:08,000
Palm face up.

415
00:21:08,000 --> 00:21:13,376
Relax your feet, 
the ankles, the shins.

416
00:21:13,376 --> 00:21:17,561
Relax the kneecaps, the thighs,

417
00:21:19,474 --> 00:21:22,043
the hips, and the pelvis.

418
00:21:23,638 --> 00:21:27,465
Relax the belly, and the
ribcage,

419
00:21:29,860 --> 00:21:33,079
and the sternum,

420
00:21:33,079 --> 00:21:34,759
the collarbones.

421
00:21:37,221 --> 00:21:39,200
Soften the belly.

422
00:21:39,200 --> 00:21:41,430
Soften your heart.

423
00:21:42,784 --> 00:21:46,745
Relax the hands, 
the fingers, the wrists.

424
00:21:50,005 --> 00:21:52,254
Relax the arms,

425
00:21:53,367 --> 00:21:56,160
the elbows, the shoulders.

426
00:21:59,819 --> 00:22:03,040
Soften the jaw as
you relax your neck.

427
00:22:05,835 --> 00:22:09,882
Let your eyelids be heavy

428
00:22:09,882 --> 00:22:14,259
as you soften 
the skin of the face.

429
00:22:14,259 --> 00:22:18,012
Relax your head.

430
00:22:22,478 --> 00:22:24,680
Way to show up.

431
00:22:34,877 --> 00:22:37,807
You guys are doing great.

432
00:22:37,807 --> 00:22:40,010
The hardest part 
will be getting here,

433
00:22:40,010 --> 00:22:42,190
but I promise you, if you do,

434
00:22:42,190 --> 00:22:45,070
we’ll continue to make 
a good habit of this.

435
00:22:46,521 --> 00:22:50,623
Centering the whole body,

436
00:22:52,295 --> 00:22:57,240
a whole spirit, 
or our mental health.

437
00:22:59,557 --> 00:23:02,549
Yeah, yeah.
Bring the hands together.

438
00:23:02,549 --> 00:23:04,480
Slowly lift the
thumbs to the third eye.

439
00:23:06,382 --> 00:23:09,211
Let's end with 
an “I love you” in.

440
00:23:12,385 --> 00:23:14,269
And an exhale.

441
00:23:14,269 --> 00:23:15,849
Breathe out.

442
00:23:17,887 --> 00:23:20,403
Alright, see you tomorrow.

443
00:23:20,403 --> 00:23:21,848
Ciao.

444
00:23:23,528 --> 00:23:28,154
(light music)