1
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- What's up, what's up?

2
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What's up,
what's up, what's up?

3
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Mmm.

4
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What's up, what's up?

5
00:00:05,240 --> 00:00:06,839
What's up,
what's up, what's up?

6
00:00:06,839 --> 00:00:07,400
Mmm.

7
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What's up everyone and
welcome back to Center.

8
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It's Day 19 and as you 
may have intuited or not,

9
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today is all about play and

10
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I promise not to sing 
that or be annoying in

11
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any way
throughout the practice.

12
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So hop into
something comfy and let's play.

13
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(light music)

14
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Alright, we're gonna begin
standing today, so come on up.

15
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We're gonna bring the feet hip
width apart or flush together,

16
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you can decide.

17
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Come to stand tall 
in Mountain Pose.

18
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I don't want to block Benji but
I'm gonna get center on my mat.

19
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Come to stand tall and we're
gonna bring the palms together

20
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and just start to
rub them together.

21
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Dropping in, 
dropping your awareness

22
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and your attention inward.

23
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Maybe softening your gaze

24
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down gently past your nose.

25
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Feeling the warmth 
of your hands,

26
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just creating a little energy here.

27
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You might pick it up,
get a little bit faster.

28
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If you're feeling tired
and you're worried about this

29
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being an overly playful practice,

30
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don't worry, you're in the
driver's seat, it's all good.

31
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Take a deep breath in.

32
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And as you breathe out,

33
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bring your 
left hand to your heart

34
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and your right hand to your
belly and you can go ahead and

35
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close your eyes or keep that
soft gaze and just relax the

36
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shoulders as you take
a deep breath in here.

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Feel the belly 
and then the chest

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expand and lift.

39
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And then exhale, 
feel it soften and release.

40
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Again, big inhale, 
breathing into the belly

41
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and then the chest.

42
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And then exhale, softening.

43
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And then one more just
like that, big and slow,

44
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inhale deeply.

45
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And exhale completely.

46
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Excellent, release, 
we're gonna open the eyes,

47
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walk the feet a little bit 
wider than hip width apart,

48
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toes pointing forward.

49
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Take the fingertips to
your shoulders, we're gonna play

50
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around here by rocking 
a little side to side,

51
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keeping the hip points 
as much as you can forward

52
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and just moving 
the torso gently.

53
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Don't force it or hurt yourself
here, just nice and easy and

54
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as you start to breathe a
little deeper you might find

55
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that you can pull
it back a little more.

56
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If you want to take a couple
where you move the hip points,

57
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that's fine, but make sure
you do a couple reps back and

58
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forth just allowing the spine

59
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and the torso to move.

60
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And then building on yesterday,
just notice where your gaze is

61
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softening down
gently past your nose.

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Right away a little
advanced contemplation.

63
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Can you connect to 
your gaze and your center,

64
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your belly button perhaps

65
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and allow them to 
move together in one line?

66
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Just playing around.
Okay, release that.

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Head over heart,
heart over pelvis.

68
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You're gonna step or hop
the feet back together,

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zip up through the legs.

70
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Beautiful.

71
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Now drop the chin to the chest

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and then look up 
towards the sky.

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Drop the chin to the chest and
then look up towards the sky.

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Head back to center, 
left ear to left shoulder,

75
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breathe.

76
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And then through center, 
right ear or right shoulder.

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Breathe.

78
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One more time to each side.

79
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Left.

80
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And then through
center and to the right.

81
00:04:10,360 --> 00:04:13,968
Nice, now we're gonna walk
to the back edge of your mat.

82
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And then turn so
you're facing the front.

83
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We're gonna bring the feet
together, really together and

84
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we're gonna bring the arms
down gently at our sides just

85
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like Tadasana, Mountain Pose.

86
00:04:26,319 --> 00:04:28,959
Now nice and slow, we're gonna
draw the navel in and we're

87
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gonna start with the right heel,
we're gonna try to keep

88
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our gaze out and we're just
gonna slowly roll through the

89
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right foot walking forward and
then really short steps here,

90
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roll through the left foot,
walking forward.

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Roll through the right foot,
walking forward.

92
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And roll through the left foot,
rocking forward.

93
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See if you can really roll
through the whole foot

94
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and try to resist 
the urge to look down or

95
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collapse in the shoulders 
or the chest.

96
00:04:58,149 --> 00:04:59,995
Then eventually 
we'll come to stand in

97
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Mountain Pose at 
the top of the mat.

98
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Take your time getting there.

99
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When you get
there just breathe deep.

100
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Stand up nice and tall.

101
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Sweet, now in 
the spirit of play,

102
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we're gonna try that again.

103
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So just walk back to

104
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the back lip of your mat.

105
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I don't think I've ever said
back lip of your mat,

106
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until today.

107
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Okay, bring the feet together,
Mountain Pose.

108
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Now we're gonna do the
same thing but this time try to

109
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hold on to that soft gaze,
try not to look down and think of,

110
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in fact, actually, let's bring
our fists together like this

111
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like bubble gum, bubble gum
in a dish and bring it right to

112
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your core muscles, 
center of your abdominal wall,

113
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maybe to your belly button.

114
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Then lift up from the pelvic
floor, engage the core muscles

115
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and the thing 
to play with this time is

116
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seeing if you can actually 
initiate this walk forward

117
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from this place of center.

118
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So rather than initiating it
from your heel rolling through

119
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your whole foot, see if you
can initiate it from center.

120
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Let's just play.

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Here we go, inhale, Mountain
Pose with the hands at center.

122
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And then nice and slow rolling,
oh, see I just, I didn't do it.

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So let's really
practice moving from center.

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The center moves first.

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And then here we go, 
just playing.

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I'll stop talking
so you can feel it out.

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Eventually we will 
walk to the tippy top,

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come back to Mountain Pose, 
arms gently at our sides.

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Great, now inhale reach for the
sky, clap the palms together

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and exhale Forward Fold,
diving down into the fold.

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Nice, take a 
couple breaths here,

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let the head hang,

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bend the knees, 
play around with it.

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You can clasp opposite elbow,
maybe take your fingers to the

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earth and write 
your name in the sand

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or the name of a loved one.

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Actually that
would be your name.

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Mhmmm.
(chuckles)

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And then when you're ready,
fingertips come to the mat,

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we're gonna step the left
foot back, lower the back knee,

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inhale, sweep the
arms all the way up.

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Big breath, big stretch, 
Crescent Lunge here.

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Inhale in deeply.

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Exhale to release, 
pull the right hip crease back,

145
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straighten through 
that front leg,

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slight micro-bend 
in the right knee.

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And then rolling it all the way
through, we'll come to a nice

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low lunge, lifting the
back knee, stretching it out,

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opening up through the chest.

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Turn to look past
your right shoulder.

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Turn to look past
your left shoulder.

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Then bend that back knee and
step it all the way back up.

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00:07:59,149 --> 00:08:02,689
Uttanasana, Standing Forward
Fold at the top of your mat.

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Good, step the right foot back
now or lower the right knee.

155
00:08:06,606 --> 00:08:08,360
Crescent Lunge
on the other side.

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Big breath, big stretch,

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sweep the arms all 
the way up and overhead.

158
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And then exhale to release.

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Shift the hips back, flex the
left toes towards your face,

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breathe in.

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And breathe out, roll through
the left foot, come back to

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the lunge, lift the right knee,
open the chest forward.

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Look past your 
left shoulder, breathe in.

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Pull the left hip crease back.

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Look past your 
right shoulder, breathe out.

166
00:08:38,559 --> 00:08:42,209
Nice, plant the palms,
step the left foot back.

167
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You're gonna inhale, 
lift the right heel,

168
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just the right heel, 
keep the right toes down.

169
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I know, engaging the
right glutes, right hamstring.

170
00:08:50,650 --> 00:08:53,360
And then lower the right
toes down, lift the left heel.

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Just checking in.

172
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Pro tip, recruit your center
and it'll be less painful.

173
00:08:58,440 --> 00:09:02,954
And then slowly release
everything to the earth.

174
00:09:02,954 --> 00:09:07,152
Nice. Slide the hands back
in line with the ribcage,

175
00:09:07,152 --> 00:09:09,840
press into the tops of the feet,
inhale, baby Cobra.

176
00:09:09,840 --> 00:09:13,918
Find that extension, 
tuck the chin slightly,

177
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open up through the chest.

178
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And then exhale to lower.

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Beautiful.
Press back up to all fours,

180
00:09:21,619 --> 00:09:24,206
walk the wrists 
underneath the shoulders,

181
00:09:24,206 --> 00:09:26,050
knees underneath the hips.

182
00:09:26,050 --> 00:09:29,904
Inhale, drop the belly, 
open the chest.

183
00:09:29,904 --> 00:09:33,639
Exhale, round through,
warming up through the spine.

184
00:09:34,672 --> 00:09:37,000
So we have Cat-Cow here.

185
00:09:37,000 --> 00:09:39,750
Playing with our gaze,

186
00:09:39,750 --> 00:09:44,668
our core connection, 
and our breath.

187
00:09:44,668 --> 00:09:46,559
And now you 
can start to play with

188
00:09:46,559 --> 00:09:48,559
this veering off 
the railroad tracks.

189
00:09:48,559 --> 00:09:51,840
Bumping the hips
maybe left to right.

190
00:09:51,840 --> 00:09:54,850
Maybe you take a
Puppy's Pose here.

191
00:09:54,850 --> 00:09:57,865
Maybe you stretch 
the feet or find soft,

192
00:09:57,865 --> 00:09:59,910
easy movement in the neck.

193
00:10:01,839 --> 00:10:07,039
Maybe you take the torso
for some circular motions.

194
00:10:07,039 --> 00:10:09,150
Finding a moment of play here,

195
00:10:09,150 --> 00:10:13,822
listening to your 
body and responding.

196
00:10:13,822 --> 00:10:16,060
Creating the choreography

197
00:10:16,060 --> 00:10:19,240
out of that listening 
and responding.

198
00:10:19,240 --> 00:10:23,840
And it's exactly that that will
take you up in your own way to

199
00:10:23,840 --> 00:10:26,360
Downward Facing Dog,
which is where I'll meet you.

200
00:10:26,360 --> 00:10:28,189
But take your time.

201
00:10:32,431 --> 00:10:34,519
Play with how you get there.

202
00:10:36,730 --> 00:10:39,459
And then when you get there,
take a deep breath in.

203
00:10:40,461 --> 00:10:44,660
And as you exhale, drop
the heels towards the earth.

204
00:10:45,743 --> 00:10:48,370
Inhale, anchor through 
the left heel firmly

205
00:10:48,370 --> 00:10:50,942
as you lift the right leg up high.

206
00:10:50,942 --> 00:10:53,484
And exhale, 
slow and steady, with control

207
00:10:53,484 --> 00:10:55,840
bring it all the 
way into your lunge.

208
00:10:55,840 --> 00:10:57,720
Pivot on the back foot.

209
00:10:57,720 --> 00:11:00,480
Left fingertips are gonna
lead you up into Warrior II.

210
00:11:00,480 --> 00:11:03,836
So left arm leads 
the way and we rise up,

211
00:11:03,836 --> 00:11:06,400
head over heart,
heart over pelvis here.

212
00:11:06,400 --> 00:11:07,840
Deep bend in the front knee.

213
00:11:09,370 --> 00:11:10,519
Inhale in.

214
00:11:10,519 --> 00:11:14,517
Exhale, stay here,
relax your shoulders.

215
00:11:14,517 --> 00:11:17,870
Inhale in again,
play with your focus.

216
00:11:17,870 --> 00:11:20,799
And exhale,
relax the shoulders.

217
00:11:20,799 --> 00:11:23,080
Now straighten
through that front leg.

218
00:11:23,080 --> 00:11:25,960
Reach the right fingertips 
all the way up and back,

219
00:11:25,960 --> 00:11:28,039
Reverse Triangle.
Neck is nice and long.

220
00:11:28,039 --> 00:11:30,960
Big breath, big stretch here.

221
00:11:30,960 --> 00:11:35,000
Then on an exhale, we're gonna
slowly come all the way back.

222
00:11:35,000 --> 00:11:37,559
Cartwheel it forward, 
one fluid movement.

223
00:11:37,559 --> 00:11:40,840
Left hand comes to the ground
and right fingertips reach up

224
00:11:40,840 --> 00:11:42,720
towards the sky
for a big twist.

225
00:11:42,720 --> 00:11:46,150
Hug that right knee in.
Breathe in.

226
00:11:46,150 --> 00:11:51,079
And breathe out as you bring
the right hand back to the mat.

227
00:11:51,079 --> 00:11:52,969
Bend your left knee.
Listen carefully.

228
00:11:52,969 --> 00:11:57,629
Step it up halfway on your mat
and keep the left heel lifted.

229
00:11:57,629 --> 00:11:59,629
Inhale in.
Recruit your center.

230
00:11:59,629 --> 00:12:01,240
As you exhale, 
lift the back foot,

231
00:12:01,240 --> 00:12:03,211
just let it hover for a moment.

232
00:12:03,211 --> 00:12:04,740
And then lower it down.

233
00:12:04,740 --> 00:12:06,522
Inhale.

234
00:12:06,522 --> 00:12:08,120
And lift the back foot.

235
00:12:08,120 --> 00:12:10,359
Lift your right hip crease up.

236
00:12:10,359 --> 00:12:12,010
And then lower.

237
00:12:12,010 --> 00:12:14,600
And now we're gonna play
with a little Standing Split.

238
00:12:14,600 --> 00:12:18,155
So it may just be a little lift
and lower or you may start to

239
00:12:18,155 --> 00:12:20,289
shift your weight forward.

240
00:12:20,289 --> 00:12:22,674
Draw your nose 
towards your knee

241
00:12:22,674 --> 00:12:25,870
or keep your gaze straight down.
Find your Drishti.

242
00:12:25,870 --> 00:12:28,872
Dial the left toes down.

243
00:12:28,872 --> 00:12:32,279
And breathe as you continue 
to recruit your center,

244
00:12:32,279 --> 00:12:34,930
your core muscles 
here more and more.

245
00:12:36,660 --> 00:12:38,636
After a little moment of play,

246
00:12:38,636 --> 00:12:40,639
release the fingertips 
back to the mat

247
00:12:40,639 --> 00:12:43,000
and we'll all step
the left toes back.

248
00:12:43,000 --> 00:12:44,200
Bend the front knee.

249
00:12:44,200 --> 00:12:46,920
Inhale to look forward, 
nice low lunge.

250
00:12:46,920 --> 00:12:50,554
And exhale to plant the palms,
step the right foot back.

251
00:12:50,554 --> 00:12:53,463
Strong Plank here.
Inhale in.

252
00:12:53,463 --> 00:12:55,559
Exhale, lift the right heel,
let it hover.

253
00:12:55,559 --> 00:12:56,949
You got this.

254
00:12:56,949 --> 00:12:57,759
Lower.

255
00:12:57,759 --> 00:13:00,320
Left heel. Lift.

256
00:13:00,320 --> 00:13:04,530
Engaging the left glute,
left hamstring and the core.

257
00:13:04,530 --> 00:13:06,470
Nice, and then lower it down.

258
00:13:06,470 --> 00:13:09,049
Great, from here lower
all the way to your belly.

259
00:13:09,049 --> 00:13:11,379
Find what feels good.
You can play with Cobra.

260
00:13:11,379 --> 00:13:13,789
You can play with
Upward Facing Dog.

261
00:13:13,789 --> 00:13:16,429
You can play with a quick rest.

262
00:13:16,429 --> 00:13:18,470
Inhaling deeply.

263
00:13:18,470 --> 00:13:23,840
And using your exhale to
soften and slowly release.

264
00:13:23,840 --> 00:13:27,279
Make your way to
Downward Facing Dog.

265
00:13:27,279 --> 00:13:30,360
Find what feels good and
play with this transition.

266
00:13:35,785 --> 00:13:37,690
When you get to 
Downward Facing Dog,

267
00:13:37,690 --> 00:13:40,120
take the deepest breath 
you've taken all day

268
00:13:40,120 --> 00:13:42,676
as you claw 
through the fingertips.

269
00:13:42,676 --> 00:13:46,480
And then on the exhale,
let the heels get really heavy.

270
00:13:46,480 --> 00:13:49,086
Don't worry about
them touching the earth.

271
00:13:49,086 --> 00:13:50,940
Just the intention.

272
00:13:50,940 --> 00:13:53,639
Alright, anchor through 
the right heel firmly.

273
00:13:53,639 --> 00:13:55,719
Connect to center next 
and then inhale,

274
00:13:55,719 --> 00:13:58,730
lift the left leg up high, 
Three-Legged Dog.

275
00:13:58,730 --> 00:14:00,879
Nice and slow,
shift it forward.

276
00:14:00,879 --> 00:14:02,810
Step it up into your lunge.

277
00:14:02,810 --> 00:14:03,900
Pivot on the back foot.

278
00:14:03,900 --> 00:14:06,340
Lead with the right arm, 
right fingertips,

279
00:14:06,340 --> 00:14:09,130
send it forward all 
the way up and back

280
00:14:09,130 --> 00:14:11,437
as we come into Warrior II.

281
00:14:15,499 --> 00:14:17,119
Breathe in.

282
00:14:17,119 --> 00:14:19,821
Lengthen through
the crown of the head.

283
00:14:19,821 --> 00:14:23,919
Breathe out. Sink a little more
deeply into that front knee.

284
00:14:25,345 --> 00:14:29,187
Inhale in again, press into the
knife edge of your right foot.

285
00:14:29,187 --> 00:14:30,679
Engage the right inner thigh.

286
00:14:30,679 --> 00:14:33,169
As you exhale,
relax the shoulders.

287
00:14:34,409 --> 00:14:35,809
Good, now straighten
through the front leg.

288
00:14:35,809 --> 00:14:37,678
Inhale, reach to 
the left fingertips

289
00:14:37,678 --> 00:14:41,485
all the way up and back.
Big breath, big stretch.

290
00:14:41,485 --> 00:14:43,679
Then exhale, have a little fun.

291
00:14:43,679 --> 00:14:46,080
Cartwheel it
all the way forward.

292
00:14:46,080 --> 00:14:48,919
Right fingertips down,
pivot on the right foot.

293
00:14:48,919 --> 00:14:51,159
Inhale, lift the
left fingertips up high.

294
00:14:51,159 --> 00:14:53,919
Big twist. Breathe into 
your belly here, inhale.

295
00:14:55,045 --> 00:14:58,119
And exhale all
the way back down.

296
00:14:58,119 --> 00:15:00,600
Beautiful.
Step the left foot back.

297
00:15:00,600 --> 00:15:01,500
Here we go.

298
00:15:01,500 --> 00:15:05,050
Inhale, lift the right leg up, 
right heel up high.

299
00:15:05,050 --> 00:15:07,950
And lower.
Connect to your core.

300
00:15:07,950 --> 00:15:10,369
Left heel up high.

301
00:15:10,369 --> 00:15:11,430
And lower.
Two more rounds.

302
00:15:11,430 --> 00:15:13,990
You got this.
Inhale, lift.

303
00:15:13,990 --> 00:15:16,539
And lower.
Neck is long.

304
00:15:16,539 --> 00:15:18,759
Inhale, lift.

305
00:15:18,759 --> 00:15:19,960
And lower.

306
00:15:19,960 --> 00:15:22,750
Last time. Lift.

307
00:15:22,750 --> 00:15:24,529
And lower.

308
00:15:24,529 --> 00:15:26,239
Lift.

309
00:15:26,239 --> 00:15:27,699
And lower.
Beautiful.

310
00:15:27,699 --> 00:15:32,389
Slowly, belly to Cobra or
Chaturanga to Upward Facing Dog.

311
00:15:32,389 --> 00:15:35,032
Move with your breath.

312
00:15:35,032 --> 00:15:35,939
Play around.

313
00:15:35,939 --> 00:15:38,310
See if you can
find something new here.

314
00:15:38,310 --> 00:15:40,039
Soft, easy movement.

315
00:15:43,791 --> 00:15:44,549
Lovely.

316
00:15:44,549 --> 00:15:47,399
Then we'll send it all the
way to Downward Facing Dog.

317
00:15:48,627 --> 00:15:50,600
The way you get
there is up to you.

318
00:15:52,087 --> 00:15:54,389
Hips up high and back.

319
00:15:55,503 --> 00:15:58,079
Inhale in deeply.

320
00:15:58,079 --> 00:16:01,360
And exhale completely.

321
00:16:02,840 --> 00:16:05,000
When you're ready, 
walk the feet just towards

322
00:16:05,000 --> 00:16:07,759
the middle of your mat, 
just the middle of your mat.

323
00:16:07,759 --> 00:16:10,440
Let the weight
of the head relax.

324
00:16:11,947 --> 00:16:13,819
Breathe in.

325
00:16:14,805 --> 00:16:16,320
Breathe out.

326
00:16:16,320 --> 00:16:18,000
Hands come to the waistline.

327
00:16:18,000 --> 00:16:19,840
Bend the knees.
Inhale in.

328
00:16:19,840 --> 00:16:22,480
And exhale, rise up strong.

329
00:16:22,480 --> 00:16:25,569
Coming into this,

330
00:16:25,569 --> 00:16:28,759
dare I say,
superhero posture.

331
00:16:30,578 --> 00:16:32,440
Soften the skin of your face.

332
00:16:32,440 --> 00:16:35,362
Relax your brow and 
just send your gaze down

333
00:16:35,362 --> 00:16:39,190
gently past your nose to start.

334
00:16:39,190 --> 00:16:41,579
Continue to lift the chest.

335
00:16:41,579 --> 00:16:43,599
Observe your breath.

336
00:16:43,599 --> 00:16:45,320
Pull the elbows back.

337
00:16:46,763 --> 00:16:49,639
Now like you're a little kitty
cat pressing a ball of yarn

338
00:16:49,639 --> 00:16:50,992
with your nose, you're gonna

339
00:16:50,992 --> 00:16:54,583
slowly press your nose 
and your gaze forward.

340
00:16:54,583 --> 00:16:56,840
Then lift it all
the way up and back.

341
00:16:56,840 --> 00:16:59,520
Sending your chin to the sky.

342
00:16:59,520 --> 00:17:01,189
Breathe in.

343
00:17:01,189 --> 00:17:03,480
As you breathe out,
draw the elbows together.

344
00:17:03,480 --> 00:17:06,360
Imagine you're 
looking up the clouds

345
00:17:06,360 --> 00:17:09,440
or a beautiful,
clear starry night.

346
00:17:11,922 --> 00:17:14,296
Playing around 
with visualization

347
00:17:14,296 --> 00:17:17,495
in your practice is kind of fun.

348
00:17:18,969 --> 00:17:22,371
And then slowly 
release the chin

349
00:17:22,371 --> 00:17:24,240
back parallel to the earth.

350
00:17:24,240 --> 00:17:26,896
Head over heart,
heart over pelvis.

351
00:17:26,896 --> 00:17:29,740
We're gonna end
today's practice with a little

352
00:17:29,740 --> 00:17:31,810
Knocking On Heaven's Door.

353
00:17:31,810 --> 00:17:36,353
So if Knocking On Heaven's Door
isn't your thing,

354
00:17:36,353 --> 00:17:38,550
ask yourself why.
(chuckles) No, I'm just kidding.

355
00:17:38,550 --> 00:17:40,839
We're gonna start rocking
a little side to side but you

356
00:17:40,839 --> 00:17:43,780
can find any
other movement here.

357
00:17:43,780 --> 00:17:46,119
Moving and grooving here.

358
00:17:46,119 --> 00:17:49,089
To finish, we're gonna
keep soft knees as we start to

359
00:17:49,089 --> 00:17:51,000
create this gesture.

360
00:17:51,000 --> 00:17:53,839
Allowing the arms to
be heavy like noodles.

361
00:17:55,793 --> 00:17:59,079
And then I'd like to invite
everyone to play with a little

362
00:17:59,079 --> 00:18:02,599
breath pattern today.
So it's gonna be an inhale in.

363
00:18:03,636 --> 00:18:05,079
And a sharp exhale out.

364
00:18:09,057 --> 00:18:10,119
Try it on.

365
00:18:18,826 --> 00:18:21,046
Keep it going for three.

366
00:18:23,264 --> 00:18:25,697
Two.

367
00:18:25,697 --> 00:18:28,590
And on the one, slow it down.

368
00:18:28,590 --> 00:18:31,559
Let's take just a couple
of shoulder circles here.

369
00:18:32,888 --> 00:18:35,287
Back and then forward.

370
00:18:36,690 --> 00:18:38,963
And then walk
the feet together.

371
00:18:38,963 --> 00:18:43,250
Once again, bring
the palms together.

372
00:18:43,250 --> 00:18:44,640
And give them a little rub.

373
00:18:44,640 --> 00:18:49,057
You can close your
eyes here if you like.

374
00:18:49,057 --> 00:18:51,382
Just feel any warmth that

375
00:18:51,382 --> 00:18:54,774
your body has created 
or is creating now.

376
00:18:59,303 --> 00:19:00,920
Breathe in deep.

377
00:19:00,920 --> 00:19:03,640
And as you exhale, bring your
left hand to your heart and

378
00:19:03,640 --> 00:19:05,486
your right hand to your belly.

379
00:19:14,309 --> 00:19:20,039
I create a sense of play

380
00:19:24,902 --> 00:19:27,552
both on and off the mat.

381
00:19:35,174 --> 00:19:38,163
Gently take a deep breath in.

382
00:19:38,163 --> 00:19:41,159
Bring the thumbs
up to the third eye.

383
00:19:41,159 --> 00:19:45,359
And as you exhale, we'll bow
the head to the heart to close.

384
00:19:46,820 --> 00:19:48,612
Great job, everyone.

385
00:19:48,612 --> 00:19:50,638
See you tomorrow.

386
00:19:51,308 --> 00:19:54,553
(light music)