– What’s up everyone andwelcome to Yoga With Adriene. I’m Adriene and that’s Benji. And today we have an awesome deep stretchtotal body yoga for you so this is gonna be amazingif you’re wanting to increaseflexibility in your body. This is gonna be really awesome if you’rewanting to stabilize the joints,everybody needs that. And this is a really great time to just reallybe with your breath, focus on alignment,and balance out whatever it isyou got going on in your life. So hop into something comfy and let’s get started. Alright my darling friends, let’s begin on our backs. Come to lie down. And right away when you get down there,go ahead and take a deep breath in. And as you exhale hug the knees into your chest. And again take a deep breath in and as you breath ina little deeper a little more conscious breath here,right from the start think ofyour breath in, your inhale,as an expansion and then think of your exhaleas a bit of a contraction, navel drawing in. So there’s the cycle of breaththat we’re gonna play with todayfor our deep stretch practice. That is inhale expansion andexhale contraction. I’m joined today by my assistant, Benji, Guru Benji. Thank you so much for being here Benji. Alright we’re just taking a couple of full breathsto settle in, squeeze theknees up towards your chest. Notice the quality of air in the roomor wherever you’re practicing. And so we’ll work today with the breathto create a full 360all encompassing experience,that includes not just thebody, not just the physical,but the mind as well and also your heart space. So that’s how we get the most out of this time,the most out of this practice. And then it’s also a very generous act of self love. So on the surface we have the stretchbut beyond that there’s just so much more. Take one more big breath in and then againthinking contraction on the exhale we’re gonna peelthe nose up toward the knees. Now you may get nowhere nearyour knees and that’s all good. We’re working to create a little bit of spaciousnessthrough each vertebrae of the spine. You’re also feeling a nice support of the lower back. We’re starting to tap into the muscles of our core. And you can stay here squeezing the knees up and inor release the fingertips, palms faced up,you’re gonna reach them towards the front. Breathing deep here, make sureyou’re not clenching the faceor shoulders, nice and relaxed. Might start to welcome a little bit of heat here. Take one more deep breath in. And one long breath out. And then slowly release headand shoulders to the earth. Alright grab your right knee,send your left leg all the way out. Let it hover just above the earth. Squeeze your right knee in towards your chest,and then open it up just a bitup towards your right shoulder. And then again right knee towards your chestor your figurative heart space,and then over towards your right shoulder,so you’re just kind of creating a little compressionin the front of your right hip crease. Great take one more deep breath in. Exhale to release, left heel to the earth. Now when you’re in these shapes,we’re not just hanging out, holding, waiting,but especially today with our deep stretchwe’re using the breath to move it forward,a little deeper, allow it to unfold. So think expansion on the inhale. And a bit of contraction as you breathe out. Now close your eyes and go ahead and softenthrough the toes and the feet. And again big inhalation in. And nice long exhale out. Great one more here, big breath in. And long breath out. Fabulous now again activate your left foot,so press into your left heel,and activate your right foot,press into your right heel. And this time you’re gonna grab the right hand,or take the right hand and you’re gonna grabthe inner arch of your right foot. Now if that doesn’t quite,if your hand doesn’t quite make it there,just grab the inner calf muscle here, the inner leg,you can just grab here. Creating a little one legged stirrup posture here,so here kick your right foot up towards the skyand then anchor your right shoulder down. If this is way way way way way too much in the hips,just lift your left knee and firmly plantyour left foot on the groundfor a little more stability. Breathing deep, inhale. And exhale. Opening up through that righthamstring, big inhalation. And long exhale. One more time big inhale. And long breath out. Awesome now take that right foot,we’re gonna cross it over the top of the left thigh. So just crossing over,creating a little figure four shape here,peek at me if you need to. And then press the palms down into the earth,connect to your core and slowly liftthe left leg up high towards the sky. Now left leg does not have to straighten,but both feet are nice and active here. Inhale in, exhale lower it down. Inhale. Exhale, navel draws in, lift it up. Now I’ll sync you up with the breath, here we go. Inhale to lower. Exhale to lift. Inhale to lower. And exhale to lift, press thepalms into the earth firmly. One more time, inhale to lower. And exhale to lift. Awesome bend the left knee, thread the needle,right fingertips go in through the hole, interlace,and we’ll squeeze the legs uptowards the chest, the heart. Keep the feet active here andnow just nice full breaths,you got it. Start to let go of the day thus far. Anything that you have coming after this practiceor on the agenda,see if you can allow the mind to be at ease,just give yourself permissionto be really present here,I know it’s tricky and toughfor someone to tell you that. But maybe it’s what you need. Just a little time and space,to stretch and be with your breath. Alright releasing left foot to the ground. And slowly taking it to the other side. So what we’ll do is we’ll start by liftingthe left knee in towards the chest, squeeze,and send the right leg out to hover. We start to tap into the musclesof the abdominal wall here. Breathing deep. So if you’re a beginner you’ll startto feel a little shake here. If you’ve been on your mat for a whileplay with the subtle body,scoop the tail bone up, draw the navel down,relax the shoulders,play with the natural curvature of the spine,finding support from within. So there’s always so much depth to play with here. Breathing deep. And then here we go, if you haven’t already,start to draw the left knee towardsthe left shoulder just a bit. This is a very small move here,and then in towards center. Again we’re creating just a little massagein the front of the right hip crease. We’re also challenging our center of gravity. Gonna feel it in the abductor here, oh yeah. Back and forth back and forth with the left knee. And then take one more deep breath in,bring your left knee back in towards your center,so hug it in, and then exhale,slowly release the right heel down to the earth. Alright left hand comes to the left inner arch. Move nice and slow here,opening up through that hip. So left foot, sole of thefoot now goes towards the sky. You can bring the right hand to the earthfor a little stability or maybe on the frontof the right hip crease. We’re opening up left hamstringup towards the heavens here. Strong bright energy throughthe toes to protect the knee. And then I’m working again tocreate a full body experience,not isolate experiences,so see if you can relax your shoulders,see if you can let your ribcagejust be nice and heavy here,hips nice and heavy. And then reconnect with yourbreath, find a new breath. Again if this is too muchyou can bend the right knee,bring the sole of the right foot to the groundfor a little stability. And then to release nice and slow,take the hand away,cross the left ankle over the top of the right thigh,so you’re opening now left knee towardsthe bottom right corner of your mat. Just take a second to feel that out. If you’re super tight in the hips all of this workalready has been maybe a little bit intense,but all the more reason foryou to be here on your mat. And also the reason that we’re startingnice and low to the ground so that you’re nothaving to do a bunch of weight bearingwork here in the beginning. Alright take a deep breath in,press your hands into the earth. You can also grab the outer edges of the matif it was a little bit hard for you last time. And inhale, lift the legs all the way up. And then exhale all the way down. Now let’s sync up with the breath here,so big inhale at the bottom. Use the contraction to lift back up and we flow. Inhale to lower. Exhale to lift. And eventually you wanna try to slow this downso that you’re building strengthbut just do your best hereso inhale to lower. Move in a rhythm that feelsgood for you and exhale to lift. Tuck the chin. Try to keep length from crown to tail hereso it’s just an awareness. Hug the lower ribs down and in. Use that contraction of navel to spineto really lift the legs upand hug the lower ribs down. If you’re starting to sweat a littlehere or shake, awesome,beautiful, welcome that. It’s a sign of being strong and alive, not weak. And then slowly we’ll release, beautiful. Bend the right knee,sole of the right foot comes to the ground,thread the needle,left fingertips are gonna go through the hole here,hey yo and then squeeze the lower bodyup towards the chin, the chest. Breathe, breathe, close your eyes. And breathe nice long smooth deep breaths. Maybe find some soft gentlemovement in the head, the neck. And then release, awesome, nice and slow release,hug both knees into the chest. Inhale in, exhale, take your lower body,your legs, your knees, all the way over to the left. Open the arms super wide,and turn to look past your right hand. Deep breath in. Exhale, navel draws down to the core of the earth,knees come through center andtake it to the other side. Knees fall to the right, big stretch here,and turn to look past your left fingertips,recline twist, inhale in. And exhale back to center,cross the right ankle over the left,grab the outer edges of your feet. We’re just gonna stretch the tops of the feetby pointing the toes here andlifting the heels up, up, up. Big breath in. We’re also creating nice strongmuscles that hug around the joints,so nice stable joints here, kick, kick, kick, kick, kick,point the toes,and then release and switch left ankle on top,grab the outer edges of the feet,and again point the toes, lift the heels,and kick the feet up just a bit here,we’re getting a nice stretch in the tops of the feet,the ankles, but also creating stabilityaround the knees, the joints. Deep breath in. And exhale to release, awesome. Bring the feet to the ground,nice and easy turn to one side,and slowly press your way up to a seat. Alright sit up nice and tall, legs are crossed,ankles crossed, going right into it. We’re gonna bring the left elbow downto the earth here nice and slow. Hi Benji. Benji’s got some zenned out vibes today. Left elbow to the ground. So you’re gonna feel this in the right side body,the back body, the hip. If this is too much then we’ll just liftthe hand up here and come here. Once you feel like you have this,start to bring your breath into the picture,and allow your right glute,your right booty to get really, really heavy here. Then notice we’re just hanging out hereand the neck lengthen through the crown of the head. Then when you’re ready take the right fingertipsbehind the right ear and inhale,reach, reach, reach toward the left side. Big stretch here, inhale in,exhale right hand’s gonna come right to the front. Beautiful then take it all the way, thumb back,pinky forward, all the way back,open through the chest,and then reach towards the front. Then you keep this movementgoing just a couple more times. Right thumb back, reach to the side. And your fingertips forwards, and right thumb back. And fingertips forwards. And one more time, this time try to really revolve,or rotate your heart all the way up towards the sky,maybe look up towards the sky, big stretch, big breath. And then exhale to release everything. Just take a second here, headover heart, heart over pelvis. Close your eyes and just evaluate how you feel. Left side of the torso and right side of the torso. Alright and then when you’re readytake the right elbow down. This is a great one to kind of build focuson sensation over your shape. If you’re just in extended side angle,there’s temptation to just really getinto that posture and nail the asana. So here we are focusing onthe sensation over the shape. The left sits bone is gonna wanna come up here. So see if you can anchor, anchor, anchor,through the power of your breath,create more space to get that left glute down. Right shoulders over the right elbow here. And again if this is too much,if we need to tap into some deeper fuller breaths,and have more weeks of regular practicein order to get that elbowdown then let that be the caseand lift your right hand tothe earth and take your time. There are so many shapes in yogaand just so many experiences that I havethat I just never thought I would have. I never thought my body would have that spaciousness. In fact people ask me all the time,”Have you always been flexible?”And the answer is no way Jose. So use your breath here,in fact feel the inhale,feel the skin of your left lower back stretch. Also really really good for the body here. Not just your muscles lengthening,but so great for the kidneys. Make sure that you’re notdropping your right shoulder,but keeping that awareness through the crown. And then now after you’ve taken a solid momentto evaluate, to notice the sensationand to check in with your breath,take your left fingertips and bring themright behind your left ear. It’s more fun this way too. And then reach out to the right, big stretch,big, big, big stretch. Keep the left glute heavy so you’re activelyanchoring down through thetop of the left thigh bone. And then here we go, left thumb pulls back, inhale. Exhale, just take your arm right to center. So you’re reaching right outin front, and then here we go. Smoothing your left palm onan imaginary surface here,pull the left thumb back. And find your breath as you bring it back to center,and now continue this on your own. So good for the posture. You’re gonna feel so awesome after this man. Pull the left thumb back, breath in. And exhale, smoothing your palm on imaginary surface,reach forward. Alright and then next timeyou pull your left thumb back,really pull it back, wrap thatleft shoulder blade around,open, revolve, chest up towards the sky,maybe look up, claw through your right fingertips,inhale, and exhale, comeback to center nice and slow. Head over heart, heart over pelvis. Just take a second toevaluate, feel it out,relax your shoulders,lift up through your chest to your heart. Great inhale in, exhale,make your way to all fours nice and slow. Tabletop Position. Wrists underneath the shoulders,knees directly underneath your hip points,press into the tops of the feet,and claw through the fingertips, strong. Then imagine your front body really lifting up hereto meet your back body. So lift everything up towards the skyso we’re not collapsing to the groundbut rather defying gravityand lifting up with awarenessall the way to the ceiling. Then keep that awareness asyou inhale drop the belly,and open the chest. Exhale, navel to spine, crown to the earth. Inhale, drop the belly, open the chest,move with your breath, exhale, rounding through. Inhale, open the chest. And exhale round through. Awesome inhale to Tabletop Position,bring the two big toes together,bring the knees as wide as the mat,and then send the hips back nice and slow,reach the fingertips actively towards the front edgeof the mat or in my case towards Benji. And then inhale and then exhale melt your heart down. As you melt your heart down,option here to really lift the palms upand just press into the fingertips,get a little deeper stretch. And once again listening to the sound of your breath. Thinking about expansion as you inhale. And contraction as you exhale. And if that doesn’t work for you just think aboutgetting bigger and think full breath on the inhale,and then think about getting softer on the exhale. So bigger fuller on the inhale. And then softer almost a surrender on the exhale. Great now walk the hands off your yoga matand over to the left, big stretch. Let the hips remain heavy here. Inhale, and exhale chin to chest. Beautiful inhale lift the chin,walk it all the way over towards the right side. Hips nice and heavy here,inhale, reach, look forward,and exhale, draw your chin to your chest. Awesome, slowly release, come back to center,press into the tops of the feetto come all the way back up. Walk the knees underneath the hips and here we go,Downward Facing Dog, nice and slow,so set your hands up with a meticulous love,and then curl your toes the same way. And when you’re ready peel the tail all the way up. Pedal it out, feel a nice deep stretchthrough the backs of the legs. And see if you can really be present,I know it’s hard to hear thesometimes, with the sensation. So perhaps close your eyes in order to do that. Create spaciousness in the shoulders. Whatever that means to you,maybe opening the elbow creases towardsthe front of your yoga mat. Maybe you’re turning the big toes in just a bit. Maybe letting go of somethingthat’s been bugging you. Awesome then when you’re readyanchor the left heel down,and send the right leg out,and then slowly bring the rightknee all the way up and inas you step your right foot up, lower your left knee down. Fingertips are on the yoga mat and we just find softeasy movement here. Maybe walk that left knee back. Maybe not. Front knee over front ankle,start to open up through the chest, breathing deep. Great then plant your left palm. You’re gonna open the righttoes out towards the rightedge of your mat and inhale,reach your right arm all the way up towards the sky,big stretch here, opening up through the chest. And then exhale bring your right elbowall the way down to the earth,coming into a lizard variation here. So if the forearms don’t come downyou can stay on the palms. Right toes stay turned out,and then I like to press intothe top of my left foot hereso I can get a deeper stretch. Listen to the sound of your breath. And then soften the skin of the face here,notice where you might beholding or clenching or griping. Maybe allow the head, the neck to relax down. And slowly make your way backup really, really, really slow,hands to the earth. Awesome, nice work. We’re gonna keep the right hand where it is,we’re gonna look back to the left toes. We’re gonna lift the hip points back up,excuse me, and then slowly we’re gonna shift,so lift the hip points up just to come back,and then lift the left toes and seeif you can grab your left foot with your left hand. If you’re good here, you might continue the stretchby slowly sinking the hipsback all the way up forward. Okay, if this is too much maybeyou walk your right heel in. Another option is to come against a walland bring your left foot right to the wall,so you can kinda work your way backand forth up to the wall. We need to do a wall series. Great, last but not least, you might flip the handso that it comes to the left arch hereand then just open up here,open up through the chest,just an option, just tryingto give different variationsfor different folks. Breathing deep, breathing deep, breathing deep. Notice the awareness I havethrough my danda, crown to tail. So again a full body experience. We’ll slowly release the left foot. Hands will come to the earth,I’ll curl the toes under,lift the back knee. Send the right toes back, take a deep breath in,Plank Pose, exhale, lower all the way to your belly. Inhale, Cobra, press into the tops of the feet,moving nice and slow, listento the sound of your breath. And exhale, release. Curl the toes under, pressback up to Tabletop Position,all fours and then DownwardFacing Dog, nice and slow. Enjoy the journey, how you get there. Listen to your breath, startto get a little weird here. Surprise yourself, feel your fingertips reallypressing into the earth, stretching. Go there, find a little more depth. And then as you’re ready anchor the right heeland send the left leg out. And then slowly bring that left knee all the way inas you step the left foot up,lower your right knee down. So just do a little housekeeping,get your alignment,find your breath,and slowly start to open up through the chest. Walk the right knee back if you need a little more. And squeeze the inner thighs to the mid line. Now as you’re ready right hand comes downand left toes open up towardsthe left side of the mat. Big inhale, think expansion,so pull the left hip crease back and open the leftfingertips towards the sky,again inhalation means expansion,full, open, big breath, big stretch. And then exhale, bring your left,gotta bring your left hand over,so bring your left elbow all the way in,all the way in, all the way in and down. Elbows come to the ground, forearms to the ground,if not maybe hands on the earth,or even fingertips on the ground or block. You can open your left foot out a little moreif it feels right in your hip, breath deep. And then pressing into the top of your right footfor a little stability here. Keeping theshoulders full of awareness. So that just means that we bring our attentionto our shoulders so they’re no just clenching here. But again we’re thinking ofthe body as one moving part. Finding that yoga, that union. That’s what allows us to go deep. And then once you feel like you’re situated here,for lack of better words,soften your gaze or close your eyes,and maybe bow your head,relax the neck, and breathe longer fuller breaths. Notice where your thoughts go and noticehow you feel in your chestand your heart and your belly,keeping the tension. We’ll slowly release, take your time, come out. Left hand’s gonna stay on the earth,we’re gonna bring the hips up and back just a bit,so that we can safely come to lift the right toes upand reach the right fingertips back. Now you might not make it and you might have topad the knee or double up on the mat here,but I’m on the front here and I’m just reaching back,just checking to see if I can grab it,if not I’ll save it for another day. Being up on a block here on the left handdoes help give you a little space. And then if you feel alrighthere create a little stabilityby opening up through the chest,lengthening through the crown. Yogi’s choice to drop the hips a little deeper. But listen to your body and let your breathbe that constant barometer. So we revolved the chest earlier,you might find that opening bringing the right handto the inner arch here, breathing deep. And then slowly releasing, come back. Lift the back knee up as you’re ready. And here we go, stepping left toes back, Plank Pose. Create one nice long piecefrom the crown to the tail,claw through the fingertips, inhale. Exhale, lower all the way down to the belly. Loop the shoulders, pull theelbows back, big inhale, Cobra,and then exhale, release. Nice, press up to all fours. Bring the knees into the center of your mat,and we’ll send it back balasana. Belly to the tops of the thighs. Fingertips all the way to the back edge of your mat,rest your forehead on the earthand allow your shoulders to get really heavy here. Awesome, slowly take your time coming back up,bring the hands in front, walk the knees out,and actually let’s go ahead and turn to,come to the side of our mat,or rather longways on the mat. So your hands will come off the matand your knees will stay on the mat. And then you’re gonna walk the knees out just a bit. Little bit wider than the hips,and you’re just gonna checkout how you’re feeling here. And then if you feel good you’re gonna open the toesright to left and we’re gonna slowly comeinto a little froggy variation here. Maybe you come onto the elbows. And the breath is so very, very, very important hereas you drop the heels down to the earth. Then you can use a block orpillow here for your foreheador your elbows if you wanna do this,outside of this practice butjust breathing deep,we’re not gonna be here for long,so breathe, breathe deep. Some people will be able to go a lot deeper here,but just take your time. Notice what comes up. And then take the last three, four, five breathsto go ahead and close your eyes and allow the headand the neck to relax here. Keep the feet active please,just a little energy in the toes. Lots of awareness in the shoulders. Breathing deep. And then this is when youwanna give up before it’s overso stick with it for one morecycle of breath, you got it,you got it, you got it. Alright from your core strength navel draws up,and that’s what brings us out of it nice and slow,pressing into the palms, walking the knees back. Alright curl the toes under and for just a momentyou’re gonna send the hips back on the heels,and you’re gonna use the palmsto walk up, up, up, up, up the thighs. And you just knead the top of your hip crease herejust a couple of times. Sweet, awesome, we’re gonna come forward,you’re gonna walk the right knee in front,you’re gonna pick the left knee up,and you’re gonna cross it around. So if this is new for you,take your time, peek at me. We have the right knee in front of the left. Then I’m gonna bring my toes as wide as the mat,so you’ll come back to face the front of your mat. And here we go sending thehips back Gomukhasan, Cow Legs. So I love coming into this shape from all fours,it helps me quite a bit so give it a try,keep the toes active, send the hips back. And then you can stay here,fingertips reaching forward. You can also tuck the chin. Maybe you bring the hands behind the back,clasp opposite elbows, open the chest. Maybe hands come to the arches. So whatever variation you’re choosing today,make sure you are syncing up with your breath here. Give the thinking mind a break now, and just breathe. Our practice is almost done, you’re doing amazing. Bringing peace and harmony to the bodybecause, well, you deserve it. To come out slowly reach the fingertips forward,lift your center up in space,send your heart forward. Then nice and easy we’llunravel, come back to all fours,reset, you can take a Cat-Cow here if you like. And we’ll take it to the otherside whenever you’re readyby bringing the left knee forward,lifting the right knee up bringing it behind. And finding your Gomukhasan,Cow Legs on the other side. So take it nice and slow, keep the toes awake. Notice how this side is perhaps very different. This is such a great shape even though it canbe a little bit of a bugger,because if you do a lot of activity,like you put a strong load on your body a lot,like say you play a sport oryou do active strength trainingthen it’s great for you. But it’s also great if you don’t,if you just sit at a desk all day,and you’re wanting to bringmore activity in your life,this is just a win win forme in my opinion, Gomukhasan. So get down low. And find the variation on this side that works,that feels good for you today. And once again give your thinking mind a break. Literally listen to the sound of your breathand welcome peace and harmony and spaciousnessto your body, to your mind. You deserve it. From your center, so from your middle,so you’re not just pressingyour hands into the earth,but it’s coming from a real place. Again, create a full bodyexperience, begin to roll up. And this time from here unravel the legs,we’re gonna take them nice and wide. So you might, depending on whereyou are in your room or your space,or maybe you’re on the beach, if you are, awesome. Just gonna take the legs nice and wideand so you can stay facing forwardor you can bring it to the side. And if you’re like me I used to try to alwayslike prove something, I’d like wanna showI could do the splits. Back up off just a bit, back up off. And take the toes up towards the sky,and the thigh bones nice and heavy. And then fingertips will startto come forward nice and slowkeeping the toes up towards the skyand the thigh bones nice and heavy. You’ll begin to come forwardand maybe you come onto the forearms here, maybe not. Maybe in time you come lower to the ground. I highly recommend listeningto the sound of your breathbut also finding soft easymovement here that feels good. Just keep those toes up towards the sky. Thigh bones nice and heavy andyou’ll be nice and safe here. Keep breathing deep, eventually lettingthe crown of the head relax. And maybe even the corners of the mouthbegin to lift a little bit here. This is our last stretch so,see if you can really bring the yoga part. Listen to your body, listento your breath, your spirit. For me, deep stretch is not just aboutoh the deep stretch the muscle,it’s about creating depth in practice,waking up to the experience that is your,body and breath synchronizing. Your nervous system,calming, slowing down. Everything. Take a second if you haven’talready to close your eyes,and just witness the unfolding as you breathe deep. Softening through the jaw,relaxing through the shoulders. Finding a fullness and expansion as you inhale,and a softness, a surrender,maybe the heart melting down as you exhale. Notice how by just sticking with it here,you already begin to create more space. And if the mind is strong today,just know you’re not alone. That’s where you are and that’s whatyou’re working your way through. Strong mind. Slowly bring your awareness to the spacebetween your navel and your spine,and from there begin to slowly make your way back up. Awesome work, bring the legs together nice and slow,and come to lie flat on your back. Bring the feet as wide as youryoga mat, and let the knees,so don’t hug your knees up to the chest,but keep your feet on the ground,we’re doing something different than before. And allow your knees to fall to the right,so you’re creating like a 90 degree angle,or what feels like a 90 degree angle with the legs. Breathing deep, let your hands just rest gentlyon your belly or your ribs. And then windshield wiper over to the left. Nice long smooth deep breaths. Go ahead and bring it back to center. And send the legs out long one at a time,arms out gently by your side. Snuggle the shoulder bladesunderneath your heart space,your chest, and take the deepestbreath you’ve taken all dayall morning, noon or night,whenever you’re practicing. Use your exhale to relax the weight of your bodycompletely and fully into the mat. And close your eyes. And see if you can softeneverything, relax everything. Take a second to notice how you feel. You did awesome work today. Repeat this practice regularly to witnessthe unfolding and to grow your practice. So a lot of times these heavy vinyasa classesneed the backup of a nice in depth stretchy,slow breath pranayama focus practice,so repeat this one regularly,stay here as long as you can,otherwise start to wigglethe toes, wiggle the fingers. And bring the hands together and we’ll bringthe thumbs right up to the third eye. The light in me recognizesand honors the light in you. From my heart and Benji’s heart,to yours, namaste.