Revolution – Day 6 – Attention (and Abs) Practice

Revolution – Day 6 – Attention (and Abs) Practice


– What’s up everyone? Welcome to 31 days
of Yoga Revolution. I’m Adriene and it’s day six! And the practice
is awareness and abs. Six pack abs. Chka-chka-chka-chka
-chka-chka-chkhhhh. Let’s get started. (upbeat music) Alright my friends, let’s begin
in a nice, comfortable seat, cross-legged or maybe
you try kneeling today. Come into a seat,
get down on your mat, start to tune in to
the sound of your breath right away here as
you sit up nice and tall. And we’re diving in
today, day six is always one of my favorite days. And as you sit up nice and tall, tuck the chin slightly in,
perhaps imagine you’re leaning up against
a wall, so nice and long and tall in the spine. And then see if you
can listen to the sound of your breath as you inhale. And see if you
can hear your exhale. So before we move the body today and before we get
ripped, just kidding, see if you can just drop
in and listen to the sound of your breath, become
more aware of your breath. And then as you
invite more awareness in, just slowly
begin to nod the head, but don’t kick the
head all the way back crunching in the neck. In fact, see if you can stay
leaning up against that wall, so it’s kind of subtle
here, perhaps imagining drawing lines up
and down with the nose. So no head banging here. Do that on your own time, okay? This is our awareness practice. (laughs) And then shake the head no,
and then just keep it soft and easy, so again,
we’re not really trying to check off the
yoga tasks, but rather, cultivate an awareness so
that we’re really listening and paying attention. So it’s kind of easy, especially
in the yoga asana practice to just try to
fit the structure. You see a picture or an
image and you want to match that image, but we
actually end up losing and missing out on
all the yummy stuff that yoga has to offer. So today’s all about
honoring, cheerleading that awareness practice
and paying attention to what’s really going on. Alright, bring the head
back to center stillness. We’re gonna sit
up nice and tall. Take a deep breath in. And use the exhale to
relax the shoulders down. Then inhale, send
the fingertips forward. Spread the
fingertips super wide, so lots of awareness
in every fingertip. And then exhale,
tug the shoulders back, plug the shoulders into
socket and lift your heart. And we’ll do that two
more times just to play. Inhale, reach,
spread the shoulder blades, your wings flare out here. And then exhale,
plug the shoulders in. And then one more time,
stretch and reach, and exhale,
shoulder blades draw in and then maybe down
the back body, awesome. Long, beautiful neck here. Inhale in, smile, or
tap into that inner smile. Important when doing core work. And then exhale, send the
fingertips down, Thriller arms. So you can find soft,
easy movement here. If it feels good,
you can cross and get a little creative here. Feeling that stretch
in the forearm while still maintaining that
awareness in the shoulders and plugging
them in and lifting up through the center channel. Alright, flip the script, if you need a little
more you can take one hand to the opposite
fingers for a stretch. Chuw, chuw, chuw. And for many, especially if
you’re new to the practice, I just want to acknowledge
that it’s hard to sit up this straight for this long. So with practice it
becomes second nature, but I want to acknowledge
that if you’re new to the practice,
because I remember when I first began
yoga asana practice, just even being
able to sit up tall, even all through the beginning
of my teacher training, it was like, oh my gosh. But now, my muscle
memory and my awareness is that I can kind of
cultivate this lift with ease, so that’s the goal anyway. Alright, so after you’ve
done some work in the arms and the wrist and the hands,
take the hands out, find this L-shape with the
index finger and thumb, and then maintain
that as you again, keep the shoulders plugged in. And then we’re just gonna
turn the right fingertips out to the right as if
you’re opening up a jar or turning a
doorknob without clasping it. (laughs) Hey-o. Yeah, and then see
if you can acknowledge, have awareness in the shoulder that this is moving as one part. So the top of the shoulder,
the upper arm bone moves with that rotation of
open and close, open and close. And then try it
with the other hand. If your arm’s tired,
you can release right hand. Try it with the
left hand opening out. And you can even
exaggerate it a little bit, so you can feel, and if
you’re tight in the shoulders, I actually recommend
really exaggerating it so you can go oh yeah. There’s somethin’
goin’ on there. Of course, it’ll be
different for everyone. Alright, let’s do
both just for a little fun. (grunts) Cool dance moves,
where’d you learn them? Yoga with Adriene. Okay.
(laughs) A true revolutionary. Okay, here we go, and hands
are probably getting tired, so let’s take
’em forward and apply this rotation to all fours. Deep breath in. Exhale all the way forward. Feel the blood rush down. Come to your tabletop position. Big cleansing breath
here as you inhale. Exhale, press away
from your yoga mat and pay attention to
how you place your hands. Then remember that rotation here as you draw the upper
arm bones out and away and lift up through the chest just like we did
in seated position. Then don’t forget about the feet. Press into the feet,
here we go, Cat-Cow, so playing with that
rotation of the shoulder, today it’s gonna
be really important. The bony part of the
elbow is pointing back. Rooted through the
index finger and thumb, let’s stretch the belly. Inhale, tailbone up, heart open. Maybe you gaze up
towards your third eye. And then exhale,
rounding through. Start at the tailbone
and really find articulation up through the spine.
Don’t blow through this. Inhale, drop the belly. Shine your heart forward. Feel the muscles of
the belly stretch here. Start to have more awareness
of sensation in the belly. And then exhale, press
into the tops of the feet, rounding through
the spine, Cat Pose. Inhale, drop the belly, keep
going here with your breath. Press into your hands. And exhale,
rounding through, Cat Pose. Really get a good stretch here. Lots of awareness
in the back body, in the muscles of the back body. Let’s do one more. Are you breathing? Are you moving with your breath? Exhale, rounding through. Fabulous, come back to
tabletop, nice, neutral spine. And then nice and
easy, drop the elbows where the hands
are and walk the knees back for Puppy Posture. This is a great stretch. This is a great place to
come to if you need a break during today’s practice. Opening the shoulders. Forehead comes to the mat, and you can find soft,
easy movement here or let the body be still and
let the power of the breath move you, yogi’s choice. Mm, highly recommend
wiping your mat down with some lavender
before your practice, or after. I’m smelling mine
now and it’s a big plus. A-plus. A plus. Okay.
(laughs) So, tops of the
shoulders roll out. Keep that rotation
here as you hug the navel up to the spine and slowly
slide through, slide into home. Sphinx Pose, press
into the tops of the feet. Press into the pubic bone. Don’t let the
shoulders collapse here, but keep that rotation and
that awareness in the hands. As you inhale, open the chest. Now a little grace note here. Engage the upper abdominals. Hug the lower ribs in. (exhaling breath) And maybe tuck
the chin, find length in the back of the neck. Breathe deep here. I mean this with the
most love and kindness and friendship, but
what are you waiting for? If you’re not breathing, breathe
deep, take your vitamins. Make the most of
this time for yourself. Alright, one more
breath here in Sphinx Pose. And then curl the toes under. Inhale, smile. Exhale, light it up! ♫ Dun nun nun dun nun nuh ♫ Forearm plank Alright, rock front, rock back. Lift the knees, lift the hips. And broaden through
the upper back body. Hug the lower ribs in. Reach the crown of the
head towards the front. Reach the heels
towards the back, and we breathe here
for five, breathe deep. Four, press into the hands. Three. Two, long, beautiful neck. And one. With control,
don’t collapse here, we’re gonna
slowly lower the knee and send it back
to Puppy Posture. Inhale in. Exhale, sigh it out. Awesome work. Lift the elbows one at a time. Root down through your
index finger and thumb, and slowly peel it up,
Downward Facing Dog. Alright, let’s stretch
out the legs here. Play with that
rotation of the shoulder, rooting down through
the index finger and thumb. Give the feet some love here. Start to really drop
into this time for yourself. Who said a workout
couldn’t be mindful and full of awareness? Should serve your
mind and your body. And if you’re open to it,
your spirit, dang it, your soul, because you’re worth it. Okay, one more breath here. Fabulous, then walk the
feet together and inhale, lift the right leg up high. Exhale, knee to nose,
rounding through, think Cat in the upper body. Inhale, lift it up,
three-legged dog. Exhale, rounding through,
right knee to right tricep. Inhale, lift it up. Exhale, cross it over,
right knee to left tricep. Last one, you got this. Inhale, lift it up,
three-legged dog. And exhale, all the
way up and into your lunge. Lower the back knee if
you need to catch your breath. Loop the shoulders, and we’re
gonna come all the way up. Inhale, reach the
fingertips up towards the sky or hands can always
go on the waistline. Feel the belly stretch. Maybe you start to
grow a little backbend here, pressing into the
top of that back foot. Big breath in. Exhale to release. Plant the palms. Keep that rotation
of the shoulder here, and remember your
two pickle jars opening. So you might even play with
maybe taking your index finger towards the front
edge of the mat today instead of your
middle finger just to play. Alright, step it back to plank. Strong plank here, so
press away from your yoga mat. Notice if you’re
lowering in the hips here or if your shoulder
blades are collapsing. Lift up. Bring your heart space up
between your shoulder blades. Bring the back
body up towards the sky. We’re here for
five, breathe deep. Four. Three, press away
from your yoga mat. Two. And one. Slowly lower down to
the belly, this time Cobra. Big inhale lifts you up. Hug the elbows
into the side body. And exhale to release. Curl the toes under. Inhale to plank or all fours. And exhale to
Downward Facing Dog. Inhale in. Exhale, let it
out though the mouth. Walk the feet together. And inhale,
lift the left leg up high. Claw through your fingertips. Exhale, nice and slow here. Carve lines through
space, knee to nose. Cat Pose in the back. Inhale, lift. Exhale, left
knee to left tricep. Now upper body’s in plank. Inhale, lift, three-legged dog. And exhale, cross it over. Left knee to right
tricep, don’t rush. Inhale, lift,
spread the left toes. And exhale, step
it up into your lunge. Feel free to
lower that back knee. And catch your breath. Crescent lunge,
whenever you’re ready. Back knee lowered or lifted. Inhale, reach the
fingertips up high. Maybe you create a
backbend here, Anjaneyasana. Really rooting
through that back foot if that’s the
route you’re playing on, and then use a
exhale to release. Plant the palms. Again, lots of awareness in
the shoulders and the hands. One moving part. And when you’re ready,
step it back to plank. Alright, this time
we’re here for 10 seconds, so really from the
ground up press away, refine, get organized, tap
into that inner smile here. And here we are for 10. Breathe deep, nine. Eight, life is good. Seven, index finger
and thumb rooting down. Six, breathe deep. Five, long, beautiful neck. Four, reach the heels back. Three, lift from
the inner thighs. Two (laughs) and one. Slowly lower down all the way, Cobra lifts you up, inhale. Pull the elbows back. And exhale to
release, Child’s Pose. Press up to all fours. Knees together or
wide, yogi’s choice. We take a rest. Close your eyes here, my friend. Observe your breath. Beautiful. Slowly coming back to
all fours, nice and slow, aware of every movement,
every sensation. Keep paying attention. Downward Facing Dog
is where we’ll meet. Take your time. Lots of awareness in the hands. Alright, so hurdles. So, imagine there’s a
little hurdle or a big hurdle in the middle of your mat. Pull my drawers up. And then I’m gonna
initiate this from the belly, from that core space,
from my center. So from Downward Dog,
hips are up high. I’m gonna draw the navel in
and up, Uddiyana Bandha even. Finding that lift,
that engagement, that lock, and then continue
that journey all the way up through the spine, finding
articulation in the upper back body, and then come to plank. Inhale in, rock forward. Exhale, reverse it, so
finding that articulation all the way back. Heels drop down
towards the ground. Keep it going,
inhale, lift the heels. Draw the navel in and up. Claw into the earth. Rotation in the
shoulders here, nice and strong. Plank pose,
inhale, rock forward. And exhale, take your time. Claw into your fingertips. Full body strengthener here. We’ll do two more. Inhale. Do two more on your own, just listen to the
sound of your breath. Don’t give up, stick with it. You got this. And after your last one,
slowly come onto all fours and thread the needle. Inhale, look forward. Exhale, right fingertips
come in and underneath the bridge of the left arm. Take a rest here, breathe
into your upper back body. You can choose any
variation with your top hand. I’m gonna bend the elbow. Just allow the blood to flow
to my wrist in a new way. It feels like a wash of fresh blood
(laughs) to my fingers. Whoa, okay. Slowly release, come out, and we’ll take it
to the other side. Left arm comes underneath
the bridge of the right arm and then again,
find what feels good with that top arm. Awareness through the
feet, the hips, the pelvis. One moving part,
inhale, rise up. Alright, last thing, and
then we’ll flip our burgers and come onto our backs. So, here we go. Side arm plank or Vashistasana. So, consider all this beautiful
work you’ve been doing from the crown to the tail,
the line of the spine, the danda, and
we’ll plant the right hand to the center line. Find the
rotation of the shoulder, so start from all fours
so you can really work from the ground up here. Root index finger and thumb. Find that upper
arm bone rotation, and then you can actually
even stay on your knees here, and bring the
left foot to the ground and stay on your knee and
just work on this rotation, maybe opening up, hugging in. Or maybe you keep the
left foot on the ground and bring the outer edge of
the right foot to the earth and lift the hips up. Or maybe you stack the
feet and start to open up towards the sky. You can keep your gaze
down or take it up or out. Everyone work on the
rotation of that shoulder for stability, and then
breathe into your belly. Strong in your core. You can take any
variation here that you like. You can also grow
variations the more you return to this practice. We’ll take three more
breaths here, you got this, stay focused, calm in
the face, find that ease. And then we’ll slowly
release and head straight to the other side, you got this. Left hand comes down. Find a variation, play here. You’re not stuck either,
so you can start here maybe, or maybe take the arm up
and overhead, Vashistasana. But, making sure you’re strong
and stable in that shoulder, stacking it over the elbow,
elbow over the wrist, pressing into that
index finger and thumb. Activate the upper abs. Lengthen the
tailbone towards the heels. Take any variation
that feels good. Everyone lift your
hips up towards the sky. Take one more deep
breath in here, you got this. And then exhale to release. Awesome, knees as
wide as the yoga mat. Namaste shark fin here
to find a little relief in the wrists, so palms come
together, you walk the elbows towards the
front edge of the mat, and then you send the hips
back, head down, heart melts. So for more of a
stretch in the triceps, you can walk the elbows forward. Of course this is gonna
be different for everybody. If this does not feel good to
you, maybe just sit up tall, come to cross-legged,
catch your breath. And then slowly, we’ll release, and come all the
way to our backs. Great work everyone. So right away, as
you come onto your back, send awareness to
the lower back body. So, especially in my culture, but I think in many cultures,
this energy around the belly, the tummy, the abdominals is, well you don’t need me to tell you, it’s out of whack. There are children on this
show now, watching this show, so I have to keep my
mouth clean, damn it, no. And so, the focus today
is on awareness, so it’s not just about
anatomical awareness, it’s about the awareness
and the relationship we have with our bellies. And so, whatever
that means to you, just kind of think about that. I think that this’ll
come up off the mat and if you aren’t already
subscribed to the emails that come with every
day of Revolution Yoga, then you should subscribe, because this day
six email is important. So go ahead and bring
your hands to your belly, how ’bout that, and just start
to breathe into your hands and a lot of you
have heard me mention my friend Kim, who just once,
more than once told me, “You gotta listen to
your guts and trust that.” And that’s always
really resonated with me and stuck with me,
and when it comes to yoga, I like this idea of
treating my guts kindly. Side note, if you
aren’t taking probiotics or tending to your gut
health, you probably should get on the train, ’cause that
has changed my whole game. Anyway, we store
a lot in the body and the way that we
think about our bellies is often quite sad. We’re always sucking in
or tightening or hiding, and so, even though I make jokes about six pack abs and stuff like that,
I want to be sure that we’re also all
taking responsibility for our own happiness
and the way that we think about our bellies and
what we teach our children, and et cetera, et cetera,
read the email. Alright, let’s work out! (laughs) Tuck the chin into the chest,
lengthen the back of the neck. Kinda takes the edge off too,
because we’re gonna work hard here, but it’s
an ongoing process. This is 31 of days of practice. Alright, scoop the
tailbone up and send awareness to the lower back. Oh, that’s what
started me off on this tangent was it’s great that
we’re thinking about building the core muscles, but why? So we want to be able to walk
and stand and run and dance, and carry our groceries
and our neighbor’s groceries, and so for that we
need a healthy back, right, we need to have our own back. So that would be a
good reason to build the muscles of your core. Alright, take your
imaginary block, grab it, and put it between your legs. And then squeeze
your imaginary block here. Yeah.
(laughs) We don’t need any props. Okay, squeeze
your imaginary block, and then leave it there,
and then bring your hands back to your belly,
and just see if you can press into your feet. Scoop the tailbone up and
squeeze your imaginary block without tightening
your bum, your glutes, okay. So it’s an awareness that’s
a little bit hard to teach through video, not in
the room, so just play. Imaginary block,
scooping the tailbone up, basically you’re
finding some support and you feel your lower
back flush with the mat. Fabuloso. Interlace the fingertips,
bring them behind the head. Create a little neck
hammock for yourself, elbows nice and wide. Then, keep the lower
back stamped to the mat. Lift the heels and try to
imagine that you’re squeezing your block up the whole
way as you lift, oh yeah. So it’s very different
than just coming here and then slamming
through your exercise, so moving with
this insane awareness, or at least working on
that, that’s the practice. Navel draws down,
squeeze your block, scoop the tailbone up,
lift of the heels, and slowly, this
is going back to one of our early practices,
moving from a place of connect. Alright, inhale in. Exhale, lift your
heart center, your chin, and your eyeballs
up towards the sky, not towards your knees,
up towards the sky. Beautiful, and
just check this out. Notice if the
elbows have come in. Maybe you’re used
to doing a crunch, and then scoop your tailbone up, squeeze your block together,
try to keep your shins parallel to the ceiling.
(laughs) Parallel to what? Alright, one more breath here. Just feel it
all coming together. Tyin’ the room together here. (laughing) Alright, and then inhale, lower. Big breath in, exhale, lift. Inhale, lower. Exhale, lift. And each time you’re
trying to recreate that tying the room together. Inhale, lower. Exhale, draw the navel down,
lift the tailbone up. Inhale, lower. Exhale, lift. Let’s get into a groove. Inhale, lower, gaze straight up. Exhale, lift. Inhale, lower. Exhale, lift. Inhale, exhale. Inhale, exhale. Lower back stays
flush on the mat. Inhale, lower. Exhale, lift. Inhale, lower. Exhale, lift. Keep it going
with your own breath. Focus on the
quality of movement. Keep an awareness
in the lower back. Gaze straight up,
maybe up at your third eye. So we’re not
crunching in the neck. Inhale, lower. Exhale, lift. Now back to that Sukha,
that ease in the face. And awareness in the toes. And five more seconds. And last one, and then release. Give yourself a great big hug. Rock gently side
to side, awesome work. Stay in the zone,
keep breathing. And then we bring the knees
back up over the hip points or slightly in front,
so we often try to fit ourselves into
that shape, that image, so on ab day, it’s
actually a really perfect day to think, oh wait, why
am I really doing this? To have a healthy back? To be able to live a nice
life of longevity and health? Or to look flat-tummied in
my favorite sweat pants? It just seems so
ridiculous, right, so pay attention to your back. (laughs) So, even though the
shape may look like this in the magazine, for me,
I really need to bring my knees slightly forward to
feel that snugly wugly of my lower back on the mat,
so that I really am connected. Alright, here we go, come back. Inhale. Exhale, lift. This time, and
you have options here, you can just do yogi bicycles. So we’re gonna cross over,
we’ve been here before. Or we’re gonna straighten both
legs and scissor the legs. So scissor bicycles or
yogi bicycles, yogi’s choice. Inhale. And then exhale, lift. And then here we go,
crossing over. Inhale at center,
exhale, cross over. So it’s either yogi
bicycle or scissored legs. Inhale, back to center,
lift the tailbone. Exhale, twist. Keep it going.
Inhale to center. Exhale, twist,
so the yogi bicycles are just a variation
that’s a little bit different. The scissors is a
little more challenging. Lots of awareness in the toes. Inhale to center. Exhale to twist. Inhale to center. Exhale to twist, keep it going. Neck nice and long. Establish that length each
time you come back to center. Nice, soft, easy, happy face. Listen to your
exhale when you twist. Draw the navel
down as you breathe out. Fabulous, five more seconds. Even it out. And then release. Beautiful, hug the
knees into the chest. Awesome work. Dunnin-nun-nun-dun-nuh! Alright, eagle legs,
bring the left foot down. Right leg to cross. It can stay here. Or it can wrap around. And then you’re gonna
drop the left toes down and just shift both
your hips over to the right, and then come into a
little eagle twist here, or again, just
right foot over the left. Alright, then this time,
fingertips are gonna come to the temples,
’cause it looks cool. Just kidding, or
it can come behind if you want a
little more support. And again, you don’t have
to come into the eagle legs, you can just come here. Alright, let’s
work the obliques. Inhale, find length. Exhale, lift. Try not to crunch too hard here, but keep an awareness
of the back of the neck. So, maybe take
your gaze straight up or for this one, it
can go out in front. Just be aware. Inhale, lower. Exhale, lift. Inhale, lower. Exhale, lift. Inhale, lower. Exhale, lift, keep it going. Elbows stay wide. Let your awareness
be on your breath. Let your breath move you. Inhale to lengthen. Exhale to contract. Tap into that inner smile here. It’s a symbol of
your amazing personality. A symbol of your own,
true inner guiding light, and I believe that actually, I really stand behind that,
the power of the inner smile. Man oh man, it’ll get
you through some days. Keep it going,
five more seconds. Do one more. And release. From here, come through center. We’re gonna
windshield wiper the legs back and forth
just a couple times. Take the feet wide. Sigh it out. Maybe some horsey lips,
always takes me out of the tension zone. (lips sputtering) Just do it. Alright, and then other side. Right foot down,
left leg crosses over. This is our last exercise,
so give it your all, nice, mindful breath. Eagle legs or just
one leg over the other. Press into your right foot,
lift the hips up over to the left. Mmm, yeah. Mic pack. And nice twist here. Ooh, that feels so good after
yesterday’s practice, amazing. Inhale, tuck the chin. Find length. Again, fingertips
to the temples. Or, maybe you create
that neck hammock again. Here we go.
Inhale, find length. Exhale, hug the
lower ribs in, lift up. Don’t crunch here. So keep it isolated
here in the oblique. Chk-chk-chk-tth-tth. Inhale, lower. Exhale, lift. Inhale, lower. Exhale, lift. Lots of awareness on the breath. Hear your breath,
let it guide you. And inhale, lower. Exhale, lift, you got this. Lift your chin
up towards the sky. Create a full body experience. So we’re not just
slingin’ our body up and down, but we’re really
having a strong awareness in what’s going on in
these muscles as they draw in on the exhale and
lengthen on the inhale. Draw in on the exhale. Lengthen on the inhale. The neck should
not be hurting here. So we started practice
imagining we were sitting up against a wall. So find that length in
the back of the neck here. Have lots of awareness of
your sweet, cervical spine. Alright my friends,
you got this, day six. We are amazing! I’m amazing, you’re amazing. Here we go for
five more seconds. And elbows wide. And do one more. And release. Windshield wiper the legs. Bring your hands to
your belly or your ribs. Give it a little pet. Hmmmm, beautiful work. Then walk the knees in. Take that imaginary block, put
it between your thighs again, and then just a little
stretch of Setu Bandhasana, so snuggle the shoulder blades
underneath your heart space. You can grab the outer edge
of your mat here for funsies, or press the
palms into the earth. Inhale, start
with the tail, lift up, lots of awareness in the spine, so we’re not just
hurling the hips up. You can do that
elsewhere, but slowly lifting. So why not tone the glutes
while also giving the spine, the line that literally
holds us up, some love? It’s a bit hard
for me to go to classes where I’m just
slingin’ my butt up in the air and tightening, because I want
my glutes to be bootylicious, but I’m really not
paying any mind to my spine. So all I’m saying is can
we do it all with awareness? Take one more
big inhale in here. See if you can really
feel your belly stretch. You might even see it,
yeah it’s so nice. And then release. We’re changing the way
we think and our patterns will actually bring us
back to the mat more often, and we’ll reach our
goals, I think faster and with more ease. Alright, send the legs out long. You’ve earned this Shavasana. Our final and
most important posture. Send the legs out
long, arms out wide. Take the deepest
breath you’ve taken in all day and throughout this
whole 31 day journey, take a deep breath in. And exhale, sigh it
out with a little sound. (sighing breath) Let’s do it one
more time, don’t be shy. Inhale. Send your sigh all the
way to Texas, let me hear ya. (sighing breath) Close your eyes,
trust me, trust the video. Great work today. So as we continue on
our journey, stay alert. Let the focus now be on the
awareness in each posture. Pay attention. You do this on the mat,
you’ll definitely be doing this off the mat more often. (light music) Gently draw the hands together. The awesome in me
bows to the awesome in you. I’ll see you tomorrow. Great work. Namaste. (light music)