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- Hello my darling friends,

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welcome back to Flow,
your 30 Day Yoga Journey.

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Today is Day 9, Release.

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Let's get started.

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(gentle rhythmic music)

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Alright, come on
down to the ground.

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Find a comfortable seat,

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and we're gonna
bring the palms together

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and start to rub them
together to begin this session.

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Thank you for being here.

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Slowly dropping into the moment.

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Today, the invitation to

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release any expectation of

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how the rest of your
journey is going to go.

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We'll release stress,

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any tension we
might be holding,

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in the body,
tension that you know of,

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or tension that
you're maybe not aware of.

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Continuing to deepen our
relationship with the breath.

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Creating a fluid conversation
with the mind and the body.

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Get a little faster here,

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create a little heat,
some friction.

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Sit up nice and tall.

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Take a deep breath in.

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And as you exhale,

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bring your hands
to your heart center,

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close your eyes.

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You can affirm here if you like.

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You can repeat after me
quietly in your head or whisper,

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"I release

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"that which no longer serves."

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Mhmmm, an oldie but a goodie.
(chuckles)

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"I release that
which no longer serves."

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Inhale in.

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Exhale to bat
the eyelashes open.

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Let's take it on forward,
hi, Benji,

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into a Tabletop Position.

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Spread the fingertips wide.

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Inhale, drop the belly,
look forward.

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Cow. Exhale,
round the spine, chin to chest.

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Really tuck your
tailbone here today.

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Press into the tops of the feet.

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Good, inhale, tailbone lifts up.

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Heart forward.

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Exhale, round the spine,

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chin to chest,
tailbone lengthens down.

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Inhale.

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Exhale.

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Nice. Inhale to Tabletop,

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drop the elbows
exactly where the hands are,

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spread the fingertips wide.

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Forearms parallel, then
gently walk the knees back,

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tailbone lifts
up towards the sky.

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And we melt the heart,

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opening up
through the shoulders,

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lengthening through 
the side body.

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Stay connected with your hands,

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so find that hand to earth
connection to root you here,

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little stability.

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Breathe into the belly,

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forehead might
come to the ground.

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Continue to deepen your breath.

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Nice, then carve a
line with your nose.

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Look forward, slide all the way
forward through to your belly.

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Press the pubic
bone into the earth,

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and as you're ready,

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slowly tuck the chin
and rise up to Sphinx Pose.

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Sphinx Pose,
press into the tops of the feet.

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Ground down through your elbows,

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find extension through
the crown of your head.

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Inhale in here.

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Exhale, slowly
release and lower.

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You're gonna send the
fingertips behind you now.

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Peek at me if you need to,
palms face down.

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Reach the fingertips back.

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Inhale in.

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Exhale, lift the head, the neck,
but keep the neck long.

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So gaze is straight down,

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we draw the
shoulder blades together,

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spinal extension,
breathe in.

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Nice, mindfully release,

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hands come
underneath the shoulders.

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We press up to all fours.

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Good, curl the toes under,
walk the hands back,

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knees open to
our squat position.

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Just check in with the feet.

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Notice if this is changing
at all or your relationship

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to being asked to do
it is changing at all.

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If not, that's okay.

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And then we're gonna walk
it all the way out to a Plank.

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Reach the heels back,
half Plank,

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lower the knees if you like,
otherwise full Plank, breathing.

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Hmm.

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Lifting up through
the upper back body,

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crown of the head
reaching forward.

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You got it,
you're here for three,

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two

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and one.

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Hips go high and back,
Downward Facing Dog.

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Take a couple moments here.

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And just notice, remember,

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the movement is an expression

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of the inner conversation.

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So as I guide you,

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you can kind of make
it your own by noticing

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how you're feeling 
in each shape, with each action.

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With every breath.

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Okay.

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Anchor the left heel.

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Inhale, lift the
right leg up high.

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Exhale,
send the right foot forward

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and lower your back knee.

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Bring the right hand over
towards the left side of

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your mat and keep it
nice and easy here.

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So maybe not lifting
the back knee just yet,

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keeping it nice and
soft in the skin of the face.

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Just breathing deep.

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And then bring your right hand

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back to the right
edge of your mat.

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Lift your back knee now.

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Step your right toes back and

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just go right to
that Downward Facing Dog.

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Inhale in, heart melts back, 
low ribs hug in.

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Good, exhale.

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Inhale, lift the
left leg up high.

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Slide it up that imaginary wall.

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Exhale, shift it forward,

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step it forward,
lower the right knee.

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Bring the left hand over to the

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right side of your
mat and just breathe,

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pulling that
left hip crease back.

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Hmm.

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Bring the left hand
back to frame the foot.

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Lift the back knee,
step it to Plank, inhale in.

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Exhale, Downward Facing Dog.

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Bring the heels together now so

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they don't have to touch
but just turn the heels in.

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Inhale in here as you bend
the knees wide like a frog.

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And then exhale, drop the heels.

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Two more like that.

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Inhale, bend, wide.

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Exhale, drop the heels.

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Claw through the fingertips.

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Last one, you got this.

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Lovely, then we'll bring the

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heels back in line with
the toes and the ankles.

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And slow and steady,
when you're ready,

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start to make your way
up to the top of your mat.

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Feet hip width apart
is where we will meet,

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Standing Forward Fold.

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Utanasana at the top of the mat.

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Clasp opposite elbow with

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opposite hand and begin
to rock gently side to side,

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relax the weight
of the head over,

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listen to the
sound of your breath.

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I love to use my creative mind

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in Forward Folds and
just imagine this weight,

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any weight I've been 
carrying on my back,

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any tension in my shoulders,

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any worry or anxiety in 
my brain just spills off here

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and kind of reintegrates
back into the earth.

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I don't need to carry it
around in my body anymore.

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Release the arms
that you haven't already.

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Bend your knees generously and

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connect to your feet
to support the low back.

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Draw the navel in and
let's roll it up to stand.

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And the sun has
come out here where I am.

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And we're in Mountain Pose.

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Lengthen through
the crown of the head.

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Ground through all
four corners of the feet.

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And when you're ready,
spread the fingertips,

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inhale, sweep the
arms all the way up.

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Exhale, wiggle the fingertips

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as you bend the knees and
slow and steady Forward Fold.

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Inhale, halfway lift
with airplane arms.

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So you're gonna
send the fingertips back,

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just like we did on the belly.

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Palms face down, draw the
shoulder blades together.

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Cool. Inhale in again here and

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then use your exhale
to cascade it down.

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Back up the way we came,
inhale, root to rise,

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reach, reach, reach.

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And exhale,
wiggle the fingertips,

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take it right back
down into the fold.

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Inhale, halfway lift again,
airplane arms.

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Lengthen through
the crown of the head.

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Exhale to soften and fold.

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Step the right foot back.

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Step the left foot back,
Plank Pose.

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Extension through
the crown of the head.

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I know I keep saying that,
but just keep working there.

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Inhale in again here.

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And use your exhale to lower
all the way to your belly.

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Inhale for Cobra, lift.

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Exhale to soften and release.

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Send the fingertips back,
palms face down.

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Inhale, lift the head,
the neck, the chest,

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but keep the gaze straight down
for this one so nice long neck.

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Beautiful, slowly release.

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Press the palms into the earth.

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You get to choose here whether

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you press up to 
all fours or Plank Pose,

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and then we'll meet
in Downward Facing Dog.

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In Down Dog, inhale,

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slide the right leg
up that imaginary wall.

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And on an exhale,

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squeeze the right knee
up into the chest

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and then step it
up into your lunge.

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Beautiful, pivot
on your back foot.

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As you're ready, inhale,

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keep that front knee bent as
we reach the left fingertips

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all the way up and
back for Warrior II.

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Inhale to lift and
lengthen through the crown.

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Exhale to pull the pinkies back
in space and lift your chest.

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One more breath here, inhale in.

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And exhale.

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Now listen carefully.

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We're gonna send the
left fingertips down and

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bring both fingertips forward
as you pivot on your back foot.

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Peek at me if you need to.

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Navel draws in to
support you here.

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And then you're gonna pull
the shoulders back in space.

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Good, inhale in,
lift your chest.

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Exhale,
send the fingertips back,

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crown of the head forward, 
palms face down.

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Heart looking forward,
maybe your, sorry,

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heart reaching forward.

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Maybe you're looking into and
imaginary pool of water here,

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seeing your reflexion.

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Back leg is super strong.

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You got this.

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Extension through the crown.

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Then fingertips go down to
come all the way up, high lunge.

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Woo, breathe in.

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Breathe out, take it all
the way back down to the mat.

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Awesome. Plant the palms,
step the right toes back.

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Inhale in.

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

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Inhale in to lift
your heart and then exhale,

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release everything down.

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Locust variation.
Send the fingertips back.

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Press into the pubic bone,

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inhale, find that
extension through the crown.

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Maybe lift a little higher.

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And then exhale to release.

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Press up to all fours or Plank,
breathe in.

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Exhale, Downward Facing Dog.

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Let's keep it moving.

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Inhale, slide the
left leg up the wall.

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Exhale, shift it forward.

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From center, step it up.

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Pivot on the back foot,
keep that front knee bent.

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Lead with center,
so navel draws in,

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and that helps lift
you up through the spine,

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right fingertips reach forward,
up, and all the way back.

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00:12:38,120 --> 00:12:41,311
Take a moment here
to find your alignment.

257
00:12:44,440 --> 00:12:48,240
Think of the body
as one moving part.

258
00:12:48,240 --> 00:12:49,720
So you make one adjustment,

259
00:12:49,720 --> 00:12:54,360
and then it kind of
affects something else.

260
00:12:54,360 --> 00:12:57,200
Creating a presence in the body.

261
00:12:58,800 --> 00:13:01,840
Beautiful. Now inhale in here,
exhale, slow and steady,

262
00:13:01,840 --> 00:13:04,400
right fingertips
are gonna come down.

263
00:13:04,400 --> 00:13:07,720
Your center moves you
as you slowly come forward,

264
00:13:07,720 --> 00:13:09,560
pivot on the back foot.

265
00:13:09,560 --> 00:13:10,800
Fingertips reach forward,

266
00:13:10,800 --> 00:13:13,920
then actively draw the
shoulders back in space,

267
00:13:13,920 --> 00:13:16,528
hold onto your core.

268
00:13:18,040 --> 00:13:19,800
Breathe in.

269
00:13:19,800 --> 00:13:21,200
Breathe out.

270
00:13:21,200 --> 00:13:23,360
Breathe in,
get really tall in the spine.

271
00:13:23,360 --> 00:13:26,160
As you exhale, you're gonna send
the fingertips back in space,

272
00:13:26,160 --> 00:13:27,880
crown of the head forward.

273
00:13:27,880 --> 00:13:28,960
We lean forward and

274
00:13:28,960 --> 00:13:32,320
we have a strong
presence in that back leg,

275
00:13:32,320 --> 00:13:34,920
so really active.

276
00:13:34,920 --> 00:13:38,240
Take a look down into the pond,
see your reflexion.

277
00:13:38,240 --> 00:13:43,000
This is definitely always
a Zoolander moment for me.

278
00:13:43,000 --> 00:13:44,400
Who am I?

279
00:13:44,400 --> 00:13:46,720
And then squeeze the inner
thighs to the midline as you

280
00:13:46,720 --> 00:13:49,440
slowly send the
fingertips down to come up.

281
00:13:49,440 --> 00:13:53,708
Big, powerful high lunge here
as you reach towards the sky.

282
00:13:55,040 --> 00:13:56,720
Nice, inhale in.

283
00:13:56,720 --> 00:13:59,960
Exhale, slowly
release it back down.

284
00:13:59,960 --> 00:14:02,560
Plant the palms,
step the left toes back,

285
00:14:02,560 --> 00:14:06,440
belly to Cobra or
Chaturanga to Upward Facing Dog.

286
00:14:06,440 --> 00:14:10,440
Use your inhale to lift your
heart and use your exhale to

287
00:14:10,440 --> 00:14:15,240
soften all the way
back down to the earth.

288
00:14:15,240 --> 00:14:17,360
Inhale for Locust.

289
00:14:17,360 --> 00:14:20,040
Exhale, draw the 
navel in and up.

290
00:14:20,040 --> 00:14:22,800
Lift the head,
send the fingertips back.

291
00:14:22,800 --> 00:14:27,680
Maybe we lift the toes
and ankles here, maybe.

292
00:14:27,680 --> 00:14:32,080
Press the pubic
bone into the earth.

293
00:14:32,080 --> 00:14:33,920
Inhale in to inflate,

294
00:14:33,920 --> 00:14:37,680
and then exhale to
soften and release everything.

295
00:14:37,680 --> 00:14:40,440
Plant the palms,
curl the toes under.

296
00:14:40,440 --> 00:14:43,360
Press up to all fours for Plank.

297
00:14:43,360 --> 00:14:44,920
Breathe in.

298
00:14:44,920 --> 00:14:47,441
Breathe out, Downward Dog.

299
00:14:49,120 --> 00:14:50,923
Breathe here.

300
00:15:02,560 --> 00:15:05,880
Inhale, carve a line
with the nose, look forward.

301
00:15:05,880 --> 00:15:08,320
Exhale, make your way
to the top of the mat.

302
00:15:08,320 --> 00:15:11,440
Baby steps,
maybe a float, maybe a hop.

303
00:15:11,440 --> 00:15:14,280
Maybe a little grapevine,
do-si-do.

304
00:15:14,280 --> 00:15:16,120
Forward Fold at the top.

305
00:15:16,120 --> 00:15:18,600
Feet hip width apart
or flush together.

306
00:15:18,600 --> 00:15:21,040
Doesn't matter to me,
just nice conscious footing.

307
00:15:21,040 --> 00:15:23,680
So you get to choose.

308
00:15:23,680 --> 00:15:25,403
Forward Fold.

309
00:15:26,680 --> 00:15:30,800
Inhale, halfway lift,
send the fingertips back.

310
00:15:30,800 --> 00:15:32,640
Exhale to release.

311
00:15:32,640 --> 00:15:33,680
Root to rise here.

312
00:15:33,680 --> 00:15:35,720
Squeeze the legs,
the feet are together.

313
00:15:35,720 --> 00:15:38,360
Inhale, reach for the sky.

314
00:15:38,360 --> 00:15:43,120
And exhale, hands back down
to the heart, Prayer Position.

315
00:15:43,120 --> 00:15:45,960
Try not to
fidget here if you can.

316
00:15:45,960 --> 00:15:49,280
Resist the urge, just notice.

317
00:15:49,280 --> 00:15:51,362
Breathe, observe.

318
00:15:53,280 --> 00:15:55,080
Notice where you
might be clenching.

319
00:15:55,080 --> 00:15:59,009
Can you soften or release there?

320
00:16:00,840 --> 00:16:04,600
Notice the thoughts that
come floating by like clouds.

321
00:16:04,600 --> 00:16:06,722
Can you

322
00:16:06,722 --> 00:16:10,494
acknowledge them 
and then release them?

323
00:16:19,400 --> 00:16:21,246
Alright, inhale in, 
as you exhale, you can

324
00:16:21,246 --> 00:16:23,800
bat your eyelashes open 
if you haven't already.

325
00:16:23,800 --> 00:16:25,400
Lift the sternum to the thumbs.

326
00:16:25,400 --> 00:16:27,520
We're gonna shift the
weight to the left foot.

327
00:16:27,520 --> 00:16:31,160
I step back on my
mat just for camera,

328
00:16:31,160 --> 00:16:33,400
but you can stay at the
front of your mat if you like,

329
00:16:33,400 --> 00:16:36,000
or step back with me.

330
00:16:36,000 --> 00:16:37,280
Shifting the
weight to the left foot.

331
00:16:37,280 --> 00:16:39,680
We're gonna inhale,
lift the right knee up.

332
00:16:39,680 --> 00:16:41,200
Now this is
easier said than done,

333
00:16:41,200 --> 00:16:45,280
so you can always use a little
wall or a piece of furniture,

334
00:16:45,280 --> 00:16:46,680
or if you're
practicing with someone,

335
00:16:46,680 --> 00:16:51,680
you can use them (chuckles)
as a little kickstand.

336
00:16:51,680 --> 00:16:54,440
But you also have the
good stuff right here.

337
00:16:54,440 --> 00:16:58,080
So try to connect
your hips to your low ribs.

338
00:16:58,080 --> 00:17:03,160
You have your abs here
to help you find that lift.

339
00:17:03,160 --> 00:17:07,017
And we're here,
Standing One-Legged Tadasana.

340
00:17:09,640 --> 00:17:12,160
Breathe in, 
stand up a little taller.

341
00:17:12,160 --> 00:17:13,000
Breathe out.

342
00:17:13,000 --> 00:17:15,960
You're gonna slowly, slowly,

343
00:17:15,960 --> 00:17:19,080
send the heart forward,
send the foot back.

344
00:17:19,080 --> 00:17:20,680
Maybe point the right toes,

345
00:17:20,680 --> 00:17:22,920
just help give you a
little extension there.

346
00:17:22,920 --> 00:17:25,240
And then if it
feels available or fun,

347
00:17:25,240 --> 00:17:27,520
we might reach
the fingertips back,

348
00:17:27,520 --> 00:17:30,310
airplane arms,

349
00:17:30,310 --> 00:17:32,900
draw the
shoulder blades together.

350
00:17:34,320 --> 00:17:37,101
Extension through
the crown of the head.

351
00:17:38,920 --> 00:17:41,360
Beautiful, inhale in.

352
00:17:41,360 --> 00:17:42,640
Wherever you are, exhale,

353
00:17:42,640 --> 00:17:46,160
see if you can come back to that
Standing One-Legged Tadasana,

354
00:17:46,160 --> 00:17:48,400
even if it's just for a moment.

355
00:17:48,400 --> 00:17:51,040
And then release.

356
00:17:51,040 --> 00:17:53,440
So we release the leg and we
also release that experience.

357
00:17:53,440 --> 00:17:57,440
Like, okay, cool, my
balance is not that great today.

358
00:17:57,440 --> 00:17:58,160
Let's try it again,

359
00:17:58,160 --> 00:17:59,460
or maybe it's wonderful,
and you're like,

360
00:17:59,460 --> 00:18:01,920
"Wow, it's coming together."

361
00:18:01,920 --> 00:18:03,120
Here we go.

362
00:18:03,120 --> 00:18:04,800
Left leg lifts up.

363
00:18:04,800 --> 00:18:08,240
Imagine you're
lifting from center.

364
00:18:08,240 --> 00:18:10,334
Whatever that means to you.

365
00:18:11,600 --> 00:18:12,640
Nice and slow.

366
00:18:12,640 --> 00:18:16,000
I like to really slow these 
balancing postures down so

367
00:18:16,000 --> 00:18:20,725
that I am recruiting 
all of my core muscles

368
00:18:20,725 --> 00:18:22,880
and not just kind of doing 
them on a wing in a prayer.

369
00:18:22,880 --> 00:18:26,240
I feel like I did
that for many years.

370
00:18:26,240 --> 00:18:27,960
There's a good metaphor there.

371
00:18:27,960 --> 00:18:31,760
Okay. Here we go,
lift the sternum to the thumbs.

372
00:18:31,760 --> 00:18:32,480
And start to play.

373
00:18:32,480 --> 00:18:35,160
Shift your heart forward,
gaze forward,

374
00:18:35,160 --> 00:18:37,412
left leg kicks back.

375
00:18:40,040 --> 00:18:42,600
Maybe we send
the fingertips back.

376
00:18:42,600 --> 00:18:46,680
I like to imagine pressing my
palms into like some dense air

377
00:18:46,680 --> 00:18:49,120
or maybe a little
sheet of plexiglass,

378
00:18:49,120 --> 00:18:50,800
something here to really help

379
00:18:50,800 --> 00:18:53,659
me find that
extension in the crown.

380
00:18:54,840 --> 00:18:56,418
Breathe.

381
00:18:58,800 --> 00:19:02,320
All that ab work of
drawing the navel to the spine,

382
00:19:02,320 --> 00:19:03,861
find that here.

383
00:19:05,000 --> 00:19:05,800
Lovely.

384
00:19:05,800 --> 00:19:09,600
And then slowly release,
fall out of it, laugh.

385
00:19:09,600 --> 00:19:11,920
Fart, chuckle.

386
00:19:11,920 --> 00:19:14,760
Come back to that
Standing One-Legged Tadasana,

387
00:19:14,760 --> 00:19:15,920
wherever you are.

388
00:19:15,920 --> 00:19:17,823
Just capture it for a moment.

389
00:19:19,120 --> 00:19:20,800
And then let it go.

390
00:19:20,800 --> 00:19:22,160
Awesome work.

391
00:19:22,160 --> 00:19:25,720
Alright, now come to
stand in the center of your mat.

392
00:19:25,720 --> 00:19:29,040
Feet a little bit
wider than hip width apart.

393
00:19:29,040 --> 00:19:31,120
We're gonna end with one of my

394
00:19:31,120 --> 00:19:36,040
favorite moves here today
to release any stagnant energy.

395
00:19:36,040 --> 00:19:39,520
So if this is new for you,
you're gonna find a soft knee.

396
00:19:39,520 --> 00:19:42,240
So very important not
to lock up the knees here,

397
00:19:42,240 --> 00:19:44,040
and a soft malleable foot,

398
00:19:44,040 --> 00:19:46,400
whatever that means to you.

399
00:19:46,400 --> 00:19:48,400
Your body will know.

400
00:19:48,400 --> 00:19:51,120
And we'll just shift our
weight a little left to right,

401
00:19:51,120 --> 00:19:53,080
and the arms
are gonna be loose,

402
00:19:53,080 --> 00:19:54,720
like noodles.

403
00:19:54,720 --> 00:19:57,520
And there's so many different

404
00:19:57,520 --> 00:20:00,560
modalities that
do a version of this.

405
00:20:00,560 --> 00:20:03,400
And I think there's a
good reason for that.

406
00:20:03,400 --> 00:20:05,480
But for today,
let's not think too hard.

407
00:20:05,480 --> 00:20:10,560
Just allow our gaze to be soft,
shift a little left to right.

408
00:20:10,560 --> 00:20:12,400
And maybe you find a little

409
00:20:12,400 --> 00:20:16,560
breath pattern
here that feels good.

410
00:20:20,520 --> 00:20:25,040
Maybe you find a little weight
in the swing of the arms that

411
00:20:25,040 --> 00:20:29,194
results in inevitably a little

412
00:20:29,194 --> 00:20:32,067
booty smack.

413
00:20:35,800 --> 00:20:37,880
And for the next 30 seconds,

414
00:20:37,880 --> 00:20:42,160
try to embody this gesture fully
here in the present moment.

415
00:20:42,160 --> 00:20:46,115
Let go of any thoughts,

416
00:20:46,115 --> 00:20:49,277
any expectations,

417
00:20:49,277 --> 00:20:51,560
release them.

418
00:20:51,560 --> 00:20:55,600
And swing the arms,
moving your center,

419
00:20:55,600 --> 00:20:58,120
left to right.

420
00:21:02,040 --> 00:21:04,760
We call this
Knocking On Heaven's Door.

421
00:21:04,760 --> 00:21:08,280
And you will get to this moment
where you feel like an idiot.

422
00:21:08,280 --> 00:21:09,320
(laughs)

423
00:21:09,320 --> 00:21:12,160
And then that's the greatest
moment because you're like,

424
00:21:12,160 --> 00:21:13,960
"Yeah, cool."

425
00:21:13,960 --> 00:21:15,400
I'm gonna keep doing it anyway

426
00:21:15,400 --> 00:21:20,520
'cause it feels like
something is stirring in me.

427
00:21:20,520 --> 00:21:22,482
Five more seconds.

428
00:21:25,240 --> 00:21:28,500
And then slowly begin

429
00:21:28,500 --> 00:21:30,960
to wind it down,

430
00:21:30,960 --> 00:21:33,840
coming to stand in Tadasana.

431
00:21:33,840 --> 00:21:35,560
Feet together,
really together,

432
00:21:35,560 --> 00:21:38,534
arms gently at your side.

433
00:21:41,960 --> 00:21:45,640
Slowly bring your right hand 
to your heart center.

434
00:21:45,640 --> 00:21:47,600
And your left hand
to your heart center.

435
00:21:47,600 --> 00:21:51,106
Palms in prayer or
palms on the chest.

436
00:21:52,280 --> 00:21:54,107
Great work today.

437
00:21:56,240 --> 00:22:00,040
Now you have this
in your vocabulary,

438
00:22:00,040 --> 00:22:03,741
the invitation, the tool,

439
00:22:03,741 --> 00:22:06,196
the choice to release.

440
00:22:11,920 --> 00:22:15,099
Release any
tension in the forehead.

441
00:22:17,080 --> 00:22:20,920
Inhale,
draw the thumbs up there.

442
00:22:20,920 --> 00:22:23,202
Give a little massage.

443
00:22:26,080 --> 00:22:28,667
Exhale, relax your shoulders.

444
00:22:30,360 --> 00:22:31,360
Great work.

445
00:22:31,360 --> 00:22:34,560
Look forward to
seeing you tomorrow.

446
00:22:34,560 --> 00:22:37,720
Let's take one final
breath in from the heels,

447
00:22:37,720 --> 00:22:40,120
the soles of feet all the
way to the crown of the head.

448
00:22:40,120 --> 00:22:42,400
Let's breathe in.

449
00:22:42,400 --> 00:22:47,040
And exhale final
breath together to bow.

450
00:22:47,040 --> 00:22:48,695
Namaste.

451
00:22:50,068 --> 00:22:55,072
(upbeat rhythmic music)