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- Hello everyone and welcome to Flow,
your 30 Day Yoga Journey.

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I'm Adriene and
behind me is sweet Benji.

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And I'm so excited that
you're here for this journey.

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Today is Day 1 and it's
all about setting the tone,

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setting the
stage for this ritual,

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for this journey that we
are embarking on together.

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So hop into something
comfy and let's get started.

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(light rhythmic music)

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Alright, let's begin 
on the ground.

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Take your time
getting down here.

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We're gonna start in a
cross-legged seat

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with the right foot 
in front of the left.

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Truly take your time, ease in.

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If I ever get a little
bit ahead guiding the way,

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that's alright,
you just take your time,

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listen to your body and

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start in a way that feels

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honorable for
where you're at today.

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So you don't need to rush.

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Don't need to push.
The hardest part is done.

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We've pressed play on the video

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and we have landed
here together, Day 1.

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So take a second, feel it out.

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Start to gently lift up
through the crown of the head.

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And if it feels comfortable,
close your eyes.

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It's my honor and 
deep, deep pleasure to

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guide you with the 
sound of my voice here.

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Really appreciate your trust.

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So you can close the eyes

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or maybe soften your gaze,

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just bringing our
attention inward.

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Making an attempt 
to focus or refocus

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on the inner most part

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of ourselves here
through our yoga practice.

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And today especially we're

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taking a little extra
time to just set the tone.

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But that's not just
something that I'm here to do.

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It's a very personal experience.

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So you'll set the tone with me.

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Start to relax
through your shoulders,

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maybe soften 
through your fingertips

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and just allow your 
arms to relax and be heavy.

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Ungrip through the toes,

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the skin of
the forehead, the jaw.

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Maybe you start to
notice any sounds around you.

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And through 
the daily home practice,

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we have this amazing opportunity

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to get better
and better through practice,

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to get better and better at

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cultivating this relationship
with our inner most self,

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just kind of having more
awareness of where

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we're at each day

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and each moment.

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So if the mind is busy
or your body is exhausted,

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know that it's all good.

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This is definitely a
come as you are journey.

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Gently begin to
deepen your breath.

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Inhaling deeply
through the nose.

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And maybe a couple good exhales

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out through the mouth
here as we start together.

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As you breathe, you might 
begin to bow the head,

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chin to chest,
feel a deep stretch in the

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back of the neck and start to
lift up through the heart space.

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And then slowly
bring the palms together.

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And there's an opportunity here

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to set an intention.

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Notice what comes up when

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you're invited to set an
intention for this journey,

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your commitment here.

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Don't think too hard,

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just maybe the 
first thing that comes up.

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Can always let it evolve

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as we move along

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through our days together.

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Repeat your
intention quietly to yourself,

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whatever it may be,
trust it, capture it.

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And then as
my mom used to say to me,

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"Imagine it already so.
It's already in truth.

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"It's already happening.
It's already, it already is."

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

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And exhale, releasing the palms

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and opening the eyes.

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Alright, a little moment
here to check in with the neck.

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You can take one ear over
one shoulder and then the other.

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Maybe draw
circles with the nose.

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And then nice and easy,
we're gonna scoop the belly in

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towards the spine just a
bit to sit up nice and tall,

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lift the heart,

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lift up through
the armpit chest,

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and then you're 
gonna nice and easy

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just walk the palms
out past your right knee.

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So we're twisting in the belly,
gentle twist in the spine,

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and then we're starting to walk

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the palms out
past the right knee.

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This will look and feel a little
bit different for everyone.

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We have maybe a block or a book

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we can start to work with
here right out of the gate.

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Of course, you can make this
really active by watching,

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watching, walking, (chuckles)

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the fingertips
all the way forward.

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And then I'll invite everyone

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to really let the
tailbone be heavy here.

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Sits bones root down towards

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the earth and the weight
of the head relaxes down.

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And then you bring the breath
to enhance this experience.

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Feel the inhale

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in the low back, 
so the torso expands.

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And feel the exhale 
in the side body

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as you keep the stretch active.

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Lovely. Now draw your navel,

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your belly 
actively to your spine.

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So we're moving from center even
here right at the beginning.

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We come back up,

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head over heart,
heart over pelvis,

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and then we take it
on past the left knee.

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Just checking in
with the breath here,

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using the breath to
enhance the experience.

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Help us embody these
stretches on a deeper level.

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Relax the weight
of the head over.

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If your right
hip's peeling up here,

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back up the truck a little bit,

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pull your right hip crease back

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and maybe walk your
hands a little bit closer in.

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Breathe in.

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Exhale, navel draws
to the belly actively.

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So we're activating the
abs as we roll back up.

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Alright, you probably guessed.

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Now we're going forward.

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So nice and easy.

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In kids' yoga, we usually do
spider fingers all the way out.

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And then same thing here.
Forearms, you can use the block.

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If the chest or the belly,

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you want to 
accommodate for them.

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It's nice to give
yourself a little bit of space.

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So make it yours.

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Inhale in deeply.

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Exhale, navel to spine.

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That's what brings us up
and we're gonna switch the cross

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of the ankles and
take this sequence again.

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This time to the left first,
so nice and easy, walk it out.

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You can find some soft,
easy movement here.

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Swaying a little side to side.

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Or maybe allowing the movement

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to just come
from the breath here.

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Inhale in.

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Exhale from center,

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rolling up back
through the spine,

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and then take it to the right.
Here we go.

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And so, many of my
friends will know we

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have a mantra
here on the channel;

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Find what feels good.

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If you're holding
static and rigid in a pose,

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maybe think of
that mantra and think,

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"Okay, what can I do
or listen to or

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"respond to that
might feel good?"

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And it could just be

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like letting go of something
that's been worrying you,

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or it could be making a

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physical adjustment
or deepening your breath.

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On your next exhale,
roll it back up to center.

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Inhale in, lift the chest.

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Exhale.

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Now we'll take it forward.

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Find what feels good.

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Stay heavy in the tailbone,
heavy in the hips.

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Starting with a
little hip check-in. (chuckles)

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A little low back love.

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You're gonna see a lot of focus
on the spine in this series,

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which is awesome.

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Inhale in, follow your breath.

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Exhale, roll it back up.

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Beautiful, take a
deep breath in here.

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Sit up as tall as you can.

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As you exhale, draw the
shoulder blades together.

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Open up through your chest.

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Pause here, 
close your eyes, breathe in.

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Breathe out to
come to all fours.

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So even here you can think
about moving from your navel,

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from your center and that
kind of changes the way you

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transition everything
on the mat.

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It feels, I think it's more fun.

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It's kind of artful, (laughs)

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more conscious.

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Tabletop Position,
wrist are under the shoulders,

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knees are directly
underneath the hip points.

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Try to be specific as,
let me try that again.

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Try to be as
specific as you can,

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say that five times fast,

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when placing your
hands and feet on the mat.

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So think of this almost
as like a hand exercise.

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Spread the
fingertips as wide as possible.

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Stack your bones.

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And then we'll drop the belly,

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press into the tops of
the feet and look forward.

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Extension through the crown of
the head, press into the palms.

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And exhale, 
round through the spine.

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Really gather the muscles
of the abdominal wall up,

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up, up towards the sky,
press into your yoga mat.

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And then continue.

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Inhale, drop the belly, 
open the chest.

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Think of extending through
the crown so the neck is long.

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And then exhale,
rounding through chin to chest.

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Really finding that arch,

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that arc in the spine.

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One more time.
Inhale, Cow Pose.

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Exhale, Cat, and really gather
the belly all the way up,

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up, up, up.
So active abs.

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Nice. Inhale back
to Tabletop Position.

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Speaking of active abs,
here we go.

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Slow and steady, we're gonna 
send the right toes out.

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Peek it me if you need to.

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Dial them down, and then send
the left fingertips forward.

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Now listen carefully.

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First things first, we're gonna
lengthen through the neck.

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So send your gaze straight down
and tuck your chin slightly.

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Inhale in here,
keep the neck long like so,

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and we're gonna bring the right
knee towards the right elbow

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and the left elbow
towards the left hip crease.

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Peek at me if you need to.

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So we're not
rounding on this version.

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We're waking up the obliques.

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Then inhale to extend,

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and now round through,
nose to knee.

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That's a pattern we'll
repeat here two more rounds.

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Inhale, extend.

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Exhale, left elbow
to left hip crease.

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Right knee to right elbow,
neck long.

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Inhale, extend.

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And exhale, knee to nose.

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Last time, inhale, extend.

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Exhale, neck stays long.

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Inhale, extend.

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And knee to nose.

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Excellent.
Release, send the hips back,

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come off the
wrist for just a second.

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Let's draw a
couple wrist circles.

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So just three rounds of that,

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I already feel
my abs kicking in.

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Okay, Benji, get comfortable.

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So focusing on the quality
of the movement can be really

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efficient versus
just the quantity.

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Alright, back to all fours.

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Let's take it to the other side.

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Left toes reach out,

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right fingertips forward,
neck long, inhale.

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Exhale.

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Hello obliques,
let's wake 'em up.

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Left knee to left elbow,

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right elbow to
right hip crease, squeeze.

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Inhale, extend.

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And knee to nose.

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Arch the spine like Cat.

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Inhale, reach.

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Exhale, neck stays long.
Press into the left palm,

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00:14:21,170 --> 00:14:24,520
press into the 
top of the right foot.

256
00:14:24,520 --> 00:14:26,560
Inhale, extend.

257
00:14:26,560 --> 00:14:28,720
Exhale, knee to nose.

258
00:14:28,720 --> 00:14:30,170
So you can really 
use that exhale to

259
00:14:30,170 --> 00:14:32,000
activate the abs even more.

260
00:14:32,000 --> 00:14:34,280
Inhale, extend, last round.

261
00:14:34,280 --> 00:14:38,640
Exhale, gather it in.

262
00:14:38,640 --> 00:14:40,640
Inhale, extend.

263
00:14:40,640 --> 00:14:44,960
And rounding inward,
knee to nose.

264
00:14:44,960 --> 00:14:46,240
Beautiful.

265
00:14:46,240 --> 00:14:48,040
Back to Tabletop Position.

266
00:14:48,040 --> 00:14:50,320
Curl the toes under,
but listen carefully.

267
00:14:50,320 --> 00:14:53,480
You're gonna walk the
hands back towards your knees.

268
00:14:53,480 --> 00:14:54,920
We're gonna lift the knees up

269
00:14:54,920 --> 00:15:00,160
and come into your version of
what feels like a safe squat.

270
00:15:00,160 --> 00:15:02,360
So you might grab your
block and sit on it here.

271
00:15:02,360 --> 00:15:06,720
You might use it to
lift the earth up to you.

272
00:15:06,720 --> 00:15:08,120
You might just need to tap

273
00:15:08,120 --> 00:15:11,240
into your breath little
bit here and not panic.

274
00:15:11,240 --> 00:15:15,120
Stretch through your
sweet feet, the hips.

275
00:15:15,120 --> 00:15:17,640
Maybe you're starting to
feel the weight of your body,

276
00:15:17,640 --> 00:15:19,880
you know, getting a
little discouraged here.

277
00:15:19,880 --> 00:15:21,960
Like you don't
have the energy.

278
00:15:21,960 --> 00:15:25,080
Trust, we're here to
transform all that.

279
00:15:25,080 --> 00:15:29,005
So give yourself grace
and just keep breathing.

280
00:15:30,960 --> 00:15:34,040
If you need a smile you can
look at Benji's little paws

281
00:15:34,040 --> 00:15:38,440
creeping on my (chuckles)
mat space here.

282
00:15:38,440 --> 00:15:41,400
Alright, and then from here
we're gonna drop the heels,

283
00:15:41,400 --> 00:15:42,480
point the toes forward.

284
00:15:42,480 --> 00:15:46,000
You can keep the feet nice 
and wide, I recommend it.

285
00:15:46,000 --> 00:15:48,360
And come into a Forward Fold 
at the back of your mat.

286
00:15:48,360 --> 00:15:51,410
Let it all hang,
any stress, tension,

287
00:15:51,410 --> 00:15:53,680
friction you've been carrying,

288
00:15:53,680 --> 00:15:58,160
maybe we can soften and
start to let it flow off the back,

289
00:15:58,160 --> 00:16:00,200
off the neck and shoulders.

290
00:16:00,200 --> 00:16:03,360
Out the crown of the head.

291
00:16:03,360 --> 00:16:05,840
Bend your knees generously here.

292
00:16:05,840 --> 00:16:08,880
Take a deep breath in.

293
00:16:08,880 --> 00:16:12,640
And a long cleansing breath out.

294
00:16:12,640 --> 00:16:14,640
Nice, draw the
hands to your waistline.

295
00:16:14,640 --> 00:16:16,360
Keep the knees bent.

296
00:16:16,360 --> 00:16:18,200
Foot connection is strong,

297
00:16:18,200 --> 00:16:20,680
so really ground through
all four corners of the feet.

298
00:16:20,680 --> 00:16:24,120
And let's begin to rise up,
lift the heart space.

299
00:16:24,120 --> 00:16:26,200
Stay grounded through the feet,
through the legs,

300
00:16:26,200 --> 00:16:31,160
and we rise up
to Mountain Pose.

301
00:16:31,160 --> 00:16:34,240
Take a deep
breath here in Mountain.

302
00:16:34,240 --> 00:16:37,120
Exhale, 
relax the shoulders down.

303
00:16:37,120 --> 00:16:39,200
Remember your intention.

304
00:16:39,200 --> 00:16:41,360
Then inhale, reach for the sky.

305
00:16:41,360 --> 00:16:43,920
Big breath, big stretch, Day 1.

306
00:16:43,920 --> 00:16:46,960
Then exhale, draw the
belly in and dive forward,

307
00:16:46,960 --> 00:16:50,280
back into your fold.

308
00:16:50,280 --> 00:16:54,160
From here, bend the knees,
walk the palms all the way out

309
00:16:54,160 --> 00:16:58,600
to a Plank Pose,
gather the belly up and in.

310
00:16:58,600 --> 00:17:00,160
You got this,
reach the heels back,

311
00:17:00,160 --> 00:17:01,800
crown of the head forward.

312
00:17:01,800 --> 00:17:05,480
Inhale, exhale,
Downward Facing Dog, nice.

313
00:17:05,480 --> 00:17:07,520
Pedal it out here.

314
00:17:07,520 --> 00:17:10,640
Stretching through the feet.

315
00:17:10,640 --> 00:17:13,360
Pressing through the knuckles,

316
00:17:13,360 --> 00:17:15,790
lengthening through

317
00:17:15,790 --> 00:17:18,877
all four sides of the torso.

318
00:17:21,520 --> 00:17:23,398
Checkin' in.

319
00:17:24,720 --> 00:17:27,400
On your next inhale,
lift the right leg up high.

320
00:17:27,400 --> 00:17:30,280
On your exhale, you're gonna
bring it forward into a lunge.

321
00:17:30,280 --> 00:17:32,760
Take your time,
again, there's no rush here.

322
00:17:32,760 --> 00:17:35,160
Let's try to keep the
back knee lifted here to start.

323
00:17:35,160 --> 00:17:36,920
Just give it a try, check in.

324
00:17:36,920 --> 00:17:39,240
Front knee over, front ankle.

325
00:17:39,240 --> 00:17:41,240
Inhale in.

326
00:17:41,240 --> 00:17:43,080
Exhale out.

327
00:17:43,080 --> 00:17:45,160
Good, inhale in.
You're gonna pull the right hip

328
00:17:45,160 --> 00:17:48,400
crease back, straighten 
through that front leg.

329
00:17:48,400 --> 00:17:50,183
And then bend.

330
00:17:51,440 --> 00:17:53,640
Straighten.

331
00:17:53,640 --> 00:17:55,040
And then bend.

332
00:17:55,040 --> 00:17:58,520
And this is a nice place to use
the blocks, too, as you kind of

333
00:17:58,520 --> 00:18:02,360
work this flossing
moment into your practice.

334
00:18:02,360 --> 00:18:03,960
Pulling the
right hip crease back,

335
00:18:03,960 --> 00:18:07,360
straightening the front leg,
and then bending it.

336
00:18:07,360 --> 00:18:10,640
Keep it soft and easy.

337
00:18:10,640 --> 00:18:13,290
Great, the next time 
your knee is bent,

338
00:18:13,290 --> 00:18:15,880
stay there, bring your 
left palm to the ground.

339
00:18:15,880 --> 00:18:18,000
We're gonna send the
right fingertips forward,

340
00:18:18,000 --> 00:18:20,880
up and back into a twist.

341
00:18:20,880 --> 00:18:23,380
Good, then continue
in a circular motion

342
00:18:23,380 --> 00:18:26,760
forward, up, back.
Twist.

343
00:18:26,760 --> 00:18:28,916
Forward, up and back.

344
00:18:30,400 --> 00:18:32,720
Twist and then all the
way back down to the ground.

345
00:18:32,720 --> 00:18:36,720
Awesome, plant the palms, steps
the right toes back, Plank Pose.

346
00:18:36,720 --> 00:18:37,920
Inhale in here.

347
00:18:37,920 --> 00:18:39,960
Exhale, 
knees come to the earth,

348
00:18:39,960 --> 00:18:42,320
chest comes to the earth,
chin comes to the earth,

349
00:18:42,320 --> 00:18:44,360
and then we all
come to the earth.

350
00:18:44,360 --> 00:18:45,880
Take a breath in.

351
00:18:45,880 --> 00:18:47,792
Rise up, Cobra.

352
00:18:49,400 --> 00:18:51,400
And exhale to
soften and release.

353
00:18:51,400 --> 00:18:52,760
Bring it back home.

354
00:18:52,760 --> 00:18:55,080
Curl the toes under,
press up to Plank.

355
00:18:55,080 --> 00:18:57,360
Quietly whisper
to yourself here,

356
00:18:57,360 --> 00:18:59,000
"I am strong."

357
00:18:59,000 --> 00:19:00,800
Don't think too hard,
just give it a try.

358
00:19:00,800 --> 00:19:02,400
I am strong.

359
00:19:02,400 --> 00:19:06,120
And then send the hips up
high and back, Down Dog.

360
00:19:06,120 --> 00:19:09,520
You're doing great,
take a deep breath in.

361
00:19:09,520 --> 00:19:10,440
Long breath out.

362
00:19:10,440 --> 00:19:13,720
On your next inhale,
lift the left leg up high.

363
00:19:13,720 --> 00:19:16,640
Exhale, send it
forward into your lunge.

364
00:19:16,640 --> 00:19:20,200
Try to keep that back 
knee lifted here. Give it a try.

365
00:19:20,200 --> 00:19:22,160
Front knee over front ankle.

366
00:19:22,160 --> 00:19:24,240
You're gonna inhale, straighten 
through the front leg,

367
00:19:24,240 --> 00:19:26,720
pull the left hip crease back,
and then exhale.

368
00:19:26,720 --> 00:19:29,813
And you can do this
at your own pace here.

369
00:19:31,320 --> 00:19:34,436
We're just kind of
taking stock today.

370
00:19:37,480 --> 00:19:42,040
Little goes a long way here.

371
00:19:42,040 --> 00:19:44,280
And then the next
time your knee is bent,

372
00:19:44,280 --> 00:19:45,160
right hand to the earth,

373
00:19:45,160 --> 00:19:48,800
left fingertips go
forward as you breathe in.

374
00:19:48,800 --> 00:19:52,480
And up and back and
around as you breathe out.

375
00:19:52,480 --> 00:19:55,240
Inhale, reach.

376
00:19:55,240 --> 00:19:56,880
Exhale, take it around.

377
00:19:56,880 --> 00:19:59,080
Left knee's gonna
wanna splay out here.

378
00:19:59,080 --> 00:20:02,840
Squeeze it into the midline,
to the center of your mat space,

379
00:20:02,840 --> 00:20:06,040
center of your body.

380
00:20:06,040 --> 00:20:09,040
And then next time we
come around and back and down,

381
00:20:09,040 --> 00:20:11,720
we'll plant the palms,
step it back to Plank.

382
00:20:11,720 --> 00:20:14,320
Take a deep breath in.

383
00:20:14,320 --> 00:20:15,440
And a long breath out.

384
00:20:15,440 --> 00:20:18,412
Stay here, a deep breath in.

385
00:20:19,960 --> 00:20:22,720
And a long breath out.

386
00:20:22,720 --> 00:20:25,320
Last time, inhale in.

387
00:20:25,320 --> 00:20:28,978
Exhale, knees, chest, chin or
lower all the way to the belly.

388
00:20:30,400 --> 00:20:34,623
Press into the tops of the feet,
inhale, rise up, Cobra.

389
00:20:35,720 --> 00:20:38,280
And then slowly release.

390
00:20:38,280 --> 00:20:40,800
Press up to all fours.

391
00:20:40,800 --> 00:20:42,560
Swing the legs to one side,

392
00:20:42,560 --> 00:20:46,560
any side and come through

393
00:20:46,560 --> 00:20:49,493
to lie on your back.

394
00:20:50,560 --> 00:20:52,560
When you get there,
give yourself a little hug.

395
00:20:52,560 --> 00:20:55,360
You can hug the
knees into the chest.

396
00:20:55,360 --> 00:20:56,320
Hi, buddy.

397
00:20:56,320 --> 00:20:58,640
Oh, good stretch, man.

398
00:20:58,640 --> 00:21:01,610
Hug the knees into 
the chest either one at a time

399
00:21:03,730 --> 00:21:06,020
or together.

400
00:21:07,880 --> 00:21:12,480
And we'll finish with
a gentle Reclined Twist.

401
00:21:12,480 --> 00:21:15,040
So you're gonna bump
the hips to the right,

402
00:21:15,040 --> 00:21:17,280
send your knees to the left.

403
00:21:17,280 --> 00:21:18,900
You can rest the 
hands on the ribcage

404
00:21:18,900 --> 00:21:22,680
or take the arms out wide.

405
00:21:22,680 --> 00:21:25,160
Maybe turn to your right ear.

406
00:21:25,160 --> 00:21:28,040
I have a beautiful
view of Benji here.

407
00:21:29,000 --> 00:21:30,280
Not to brag.

408
00:21:30,280 --> 00:21:31,800
He's a doll.

409
00:21:31,800 --> 00:21:33,780
Take a deep breath in.

410
00:21:35,560 --> 00:21:37,442
Long breath out.

411
00:21:38,800 --> 00:21:39,960
And then we'll melt it back to

412
00:21:39,960 --> 00:21:42,840
center nice and slow and
just take it to the other side,

413
00:21:42,840 --> 00:21:44,448
nice and easy.

414
00:21:55,520 --> 00:21:58,760
Slowly bring it back to center.

415
00:21:58,760 --> 00:22:02,145
Hug the knees into
the chest one more time.

416
00:22:04,280 --> 00:22:05,600
And then allow the feet to fall

417
00:22:05,600 --> 00:22:07,160
to the ground
with a little energy,

418
00:22:07,160 --> 00:22:08,920
with a little thud.

419
00:22:08,920 --> 00:22:10,840
Sorry to your
downstairs neighbors,

420
00:22:10,840 --> 00:22:12,280
if you have them,

421
00:22:12,280 --> 00:22:14,640
and then extend the right leg,

422
00:22:14,640 --> 00:22:16,800
extend the left leg.

423
00:22:16,800 --> 00:22:19,280
Now listen carefully,
send your arms up towards the

424
00:22:19,280 --> 00:22:21,800
sky and then with
so much love and care,

425
00:22:21,800 --> 00:22:23,680
just tender loving care,
you're gonna,

426
00:22:23,680 --> 00:22:25,160
almost as if it
were part of a dance,

427
00:22:25,160 --> 00:22:28,200
you're gonna place your
right hand on the ground,

428
00:22:28,200 --> 00:22:31,160
palm face up slowly and place

429
00:22:31,160 --> 00:22:36,320
your left hand with so much
intention on the ground slowly.

430
00:22:36,320 --> 00:22:40,760
And take a deep breath in
and close your eyes.

431
00:22:40,760 --> 00:22:41,920
And on this exhale,

432
00:22:41,920 --> 00:22:45,460
relax the weight of your
body completely and fully,

433
00:22:45,460 --> 00:22:49,257
totally into your mat.

434
00:22:50,160 --> 00:22:51,486
Rest.

435
00:22:54,723 --> 00:22:56,485
Observe.

436
00:22:58,480 --> 00:23:01,252
Let your breath be easy.

437
00:23:06,480 --> 00:23:10,783
See how fast you can practice

438
00:23:11,946 --> 00:23:13,920
this portion of our journey,

439
00:23:13,920 --> 00:23:16,561
which is all about surrender.

440
00:23:33,720 --> 00:23:37,862
And slowly bring your
awareness back to your breath.

441
00:23:38,880 --> 00:23:41,990
Start to draw a couple 
circles with the toes,

442
00:23:41,990 --> 00:23:44,360
moving the ankles.

443
00:23:44,360 --> 00:23:47,722
And same thing with 
the fingers, moving the wrists.

444
00:23:49,200 --> 00:23:52,680
And maybe bring the heels
together if that feels good.

445
00:23:52,680 --> 00:23:55,720
Palms come together in prayer

446
00:23:55,720 --> 00:23:58,280
and we have an invitation here

447
00:23:58,280 --> 00:24:01,458
to bring the thumbs
right up to the third eye.

448
00:24:02,840 --> 00:24:07,000
This is symbolic
point of our intuition,

449
00:24:07,000 --> 00:24:10,120
something we definitely plan

450
00:24:10,120 --> 00:24:13,500
to tap into and
nurture on this journey.

451
00:24:14,767 --> 00:24:17,920
A lot of wonderful
surprises in store.

452
00:24:17,920 --> 00:24:19,840
Some of them 
I don't even know about.

453
00:24:19,840 --> 00:24:22,120
We're gonna discover together.

454
00:24:22,120 --> 00:24:25,549
So thank you for your commitment
and thank you for showing up.

455
00:24:27,000 --> 00:24:28,640
I look forward to
seeing you tomorrow.

456
00:24:28,640 --> 00:24:30,640
Let's take one deep breath in

457
00:24:30,640 --> 00:24:34,920
to close this
practice in together.

458
00:24:34,920 --> 00:24:40,120
Big full breath and
then exhale together.

459
00:24:40,120 --> 00:24:42,278
Lots of love out.

460
00:24:43,960 --> 00:24:45,520
Take good care.

461
00:24:45,520 --> 00:24:47,381
Namaste.

462
00:24:48,799 --> 00:24:53,500
(upbeat rhythmic music)