Hips And Heart Opening Yoga Flow

Hips and Heart Opening Yoga Flow is a complete, well-rounded, invigorating Vinyasa-style yoga class designed to strengthen, stabilize and stretch your hips, open your heart and help you develop inner awareness, stillness, suppleness and steadiness. I hope you enjoy it.

Transcript

Hello and welcome to your yoga mat. Today's session is going to be hip centric. We're going to get into the hips in other words. So we'll flow through different poses that help to bring a little more stability and flexibility to the hip joints as well as releasing tension that might be stored there. So let's begin in a comfortable seated position cross-legged. If you like you can give a little wiggle side to side so the sit bones drop back a little bit. The spine can elongate somewhat more. So let both sit bones drop. See if they're balanced on the floor right and then lengthen up through your crown. Chin draws in ever so slightly so the back of the neck stays long. Hands rest anywhere comfortably and drop your shoulders and then close your eyes. Tune in. As we close our eyes we limit all of these multitude of visual distractions. They say our brain picks up 80% of the information visually that comes into our awareness. So it's a really great way just to start to quiet down and to tune in. So feeling your breath. Feeling your body. Letting yourself become more present, More grounded. Letting go of anything external. When we come to our mats we practice from this place of sameness, If that's a word, Right? We're all similar. We have different bodies and different lives and different histories but we all have an essence. We can call it a soul if you want to. So just tuning in. Feeling into your essence, The flow of your breath, That life force energy that animates you. Let it flow through you in and out of the nose. Letting the body begin to soften as the breath deepens. We want to start to slow and lengthen the breath to calm the nervous system. To maybe feel the expansiveness of the breath, The rise of the breath, Top of the head lifted. And the releasing of the breath, The softening of the breath as the body, The tension, Lets go as you breathe out. You're just tuning into the breath, Staying in bodily sensations. The mind will take you all over the place, Right? And we just come back. It's all good. We're here. We're supporting ourselves, Loving ourselves, Taking care of ourselves every time we come to our yoga. Feel free to reopen the eyes when you're ready. Reach the hands up as you breathe in. Interlace the fingers. Turn the palms inside out and press the heels of the hands up. Draw the arm bones back a little bit behind the ears if that's comfortable. And then draw the navel in. And just feel for lengthening both sides of the waist if you can. Good. We'll just take one more in-breath here. We'll open the arms and turn to the right on the out-breath. Let the right hand come behind you, Left hand right in front of you. Drop the shoulders, Lengthen up through the crown, Breathing in. And hug the belly back as you breathe out. We'll take the arms back up on the inhale. We're going to interlace again, But this time a different pinky in front. Heels of the hands up, So palms flip up. Lengthen both sides of the waist, Soften the neck and face. One more breath in here. Lift the ribs. As you breathe out, Turn to the other side, To the left. Left hand behind you, Right hand in front of you. Good. Lengthen up through the crown, Breathing in. And draw the navel back, Soften the shoulders as you breathe out. Back to center. Inhale. We won't interlace this time. Pull forward as you exhale. Hands to the floor, Maybe elbows as well. Drop your head. If you want to sway a little, Sway a little. Feel what's happening in the lower back, In the upper back, In those hips. Good. And then we're just going to come back up to a comfortable cross-legged seat, Right? We're just lifting the head. We're going to keep the left knee bent and extend the right leg forward. So see if the sole of the left foot can come to the inner right thigh here and pull the right toes back. And just notice how high this left knee is away from the floor. You don't have to force anything. Both sit bones are grounded, Both hands lift. Inhale. I'm going to fold on the exhale over the straight leg. Good. So inhale the heart a little forward to pull a gentle little stretch through the spine. And then go ahead and drop your head. Take a deep, Not a deep, But allow full breath to come in. Sorry, That's like habitual. And let it go. Let tension go that you might feel behind that leg or in the lower back. As you start to come back upward with the head, Right foot meets the left now. Soles of the feet together, Knees apart. Drop the shoulders, Lengthen. Just keep the right knee bent. Extend the left leg forward. Pull all five toes back. Sole of the right foot on that inner left thigh. Notice how high the right knee is away from the floor. So one side might be a little easier than the other. It's okay. Reach up as you breathe in. Fold as you breathe out. Good. And then inhale the heart a little forward. And exhale. Melt into that fold. Feel what's happening in the left side. You might feel something in the outer right hip or you might feel something behind the left hamstring. Let the breath flow. Again, We don't take in a deep breath, But just allow it in smoothly. And soften as it releases out. Good. We'll come back up to a comfortable seat. Good. One more time. Soles of the feet together, The knees apart. Lengthen up. Drop the shoulders. Drop one ear to one shoulder. Switch it over. So we're just loosening the neck a bit. For me, That feels really good. And then we're just going to make our way to hands and knees. We've already gotten to the hips a little bit, But of course we're going to do some more. So before we do, Cat-cow here. Inhale, Heart forward, Shoulders back, Sit bones up. Round the back as you exhale. Hang the head, Pull the navel in. Dome. Do it one more time. Inhale, Coming forward. And exhale, Rounding in. And then come back to the sway back, Sit bones lifting, Collarbones widening, Toes are going to curl under, Downward dog. And then readjust the feet. Maybe they walk further back or further forward. Maybe you want to widen them out. Maybe you want to peddle the knees. Maybe you want to wiggle around the head. Whatever you're doing, Just know that you're choosing wisely for yourself, Because you're tuned in. And then find those long sweet breaths. They don't have to be big, Right? But they're long. They're smooth. All right. Take your heels high. Separate the feet at least hips-width apart if they work. Spin both heels to the right. Good. Lift the hips up and back like you're still in dog. So this is a little bit in the outer left hip. Low back area. That left side of the waist is long. Take your heels back up, Tippy toes. Pivot them to the other side. Hips still up and back toward the midline. Feel what's happening in the outer right hip. The right side of the waist. Good. And then heels back up as you breathe in. Bend the knees. Look forward. Now just walk to the front of your mat when you're ready. Inhale to a flat back. Exhale to fold. Feet hips-distance apart. We're just going to dangle for a breath. Maybe give the head a little wiggle. Good. And then bending the knees, Pull the heart forward. And with a flat back, Gently rise up, Reach up, Press up. And then hands come to your heart. Oh, I have to sneeze. Sorry, Excuse me. Tickle, Tickle. Okay, So roll the shoulders back. Press into the feet. Oh my goodness. Lengthen up through the crown. Didn't come. Pull the belly in. On your inhale, Reach high. As you exhale, Fold. Lead with your heart. Drop your head. Then flat back as you're in breath. Plank pose on the out-breath. Take an inhale. Lower knees first if you want. And then all the way down. Point the toes. Roll the shoulders back. Cobra pose. Breathe in. Downward dog as you breathe out. So let's just warm up a little bit first. Lift the heels. Bend the knees. Look forward. Inhale. Walk forward as you exhale. Inhale to lengthen. Exhale to fold. With a flat back, Press and rise on out. Breathing in here. Hands to the heart as you breathe out. Stand evenly on the feet. Inhale, Arms up again. Exhale, Fold. Inhale, Elongate halfway up. Exhale, Plank. When you get there, Breathe in. You can shift forward if you like. And exhale halfway down. Chaturanga or all the way. Inhale to your cobra or upward dog. And exhale, Downward facing. So just a little flow there to get things moving. I like to give my hips a wiggle, My head a wiggle sometimes, Just to free things up. Good. And the next inhale, Let's float the right foot up and back. Stay here. Dip the left heel down. Turn the right toes open. Bend the right knee and aim it up. Wiggle the foot, Wiggle the head. So we're going to shift forward toward plank pose and hug that right knee to the outer right arm. Float it back up as you breathe in. Now take the right knee to the left arm as you breathe out. Three-legged dog as you breathe in. Now take the right foot forward to the right thumb. Pausing here. Fingertips on the floor, Framing that front foot. We're going to pivot the back heel down at an angle. So just make sure the left back toes point to the top left corner of your mat. Right hip hugs back. Crown of the head extends forward. Float the arms back for just a moment. Palms face the floor. And then reach forward and rise up to warrior one. Good. Cactus open your arms because why not? Let the elbow tips draw back. Open into your heart a bit. You can interlace the hands and take them behind the head if you like. Feeling the weight of the head. Pulling that navel in. Good. And then arms up as you breathe in. Hands to the floor as you breathe out. Lift the back heel. Step back plank pose. Inhale. You can hover the foot. Lower. Exhale. Inhale. Cobra or up dog. And exhale downward. Breathe in. And breathe out. Left foot lifts behind you. Three-legged. Inhale. Pause to dip the right heel low. Turn the left toes to the left. Bend that knee and aim it upward. So the right side draws back. Again, Wiggle the foot or the head, Whatever you need. Shift forward toward plank. Left knee out or left arm. Float it back up as you breathe in. And cross it to the right arm as you breathe out. Three-legged dog. Inhaling. Step to the left hand as you exhale. Pivot that back heel down at an angle, Remember? Left hip beneath you. Crown of the head forward. Arms float back. Palms down. And then reach forward and rise to warrior one. Good. Cactus, Open your arms. Let the heart expand. Let the shoulders get heavy. Pull that navel back. Hands interlace behind the head. Different pinky on top. Feel the weight of your head. Help to extend open the heart. Nice. Arms up as you breathe in. Hands back down as you breathe out. Spin up that back heel. Plank. Inhale. You can hover the foot. Lower halfway or all the way. Cobra or the up dog. And back to your downward facing. Breathing in. And releasing your breath. Lift the heels. Bend the knees. Look forward as you inhale. Walk or hop forward as you exhale. Halfway up we inhale. Fold in half to exhale. Bend the knees now. Chair pose. Inhale. Press to stand. Exhale. Hands to your heart. Good. Back to the chair. Inhale. And folding forward. Exhale. We'll just choose or hold the plank. Your choice always. Heart lifts if you lower. And then hips pull back to dog. Right foot lifts behind you on your in breath. Just step it forward this time on your out breath. Back heel roots. Inhale. Rise up warrior one. That's all. Hands come down as you breathe out. Inhale to plank. Exhale to lower if you lower. Inhale as the heart rises. Exhale as the hips pull back to dog. Left foot up behind you. Inhale. Just step it up as you exhale. Back heel anchors. Inhale. Press and rise. Exhale. Hands back down. I know we're moving a lot. Step it back as you breathe in. And lower as you breathe out. Inhale. Heart up. And exhale. Downward dog. Breathing in. And out. Lift the heels. Bend the knees. Inhale. Look forward. Walk or hop to the top. Come halfway up. And then fold in half. Chair pose. Sink and reach. And exhale to stand. Hands to your heart. Let's stay here. Drop the shoulders. Pull the belly back. Steady your gaze and steady your breath. It's a short practice. So we're going to try to get a lot in. So rooting into the right foot. Just take the sole of the left foot to the inner right thigh or calf or toes on the floor. The heel can come at the ankle. Try not to press against the knee there. And just notice where the left knee is. So if you can, The hips are both facing forward. You can even take your hands there to feel that. The tailbone is drawn downward. The back of the skull is lifting upward. Hands can come together at your heart. Treatments. Beautiful. If you want, Lift the arms. Spread open your fingers and palms. Good. And then bring the hands back to the heart. And release the left foot to the floor. So we're just taking a little break. Drop the shoulders. Pull the belly in. Stem tall. Steady your breath and gaze. When you're ready, We'll go to the other side. Lift the right knee. Take the sole of the foot to the inner thigh or inner calf or inner ankle. Hands to the heart. Navel to the spine. Feel your breath flow through you. Feel rooted into that left foot. Long up through the spine. If you want, Arms can open. Palms can spread. Drop those shoulders. Yeah. Good. That's all. One more breath. And hands back to the heart. Release the right foot back to the floor. Inhale, Reach up. Exhale, Fold in half. Inhale, Lengthen out. Exhale, Step back to plank. Take a breath in. Lower halfway or all the way as you breathe out. Inhale, Heart up. And exhale, Downward facing dog. Inhale. Okay. Right foot flips up behind you as you breathe in. Step it forward as you breathe out. Anchor into that back heel again. Spin it down. Inhale, Rise up, Warrior one. Good. This time, Wiggle that right foot a little further to the right. Take your hands interlaced behind you. And as the knuckles draw down, The heart rises up. Take a breath here. Hinge and fold over your front leg. Drop your heavy head if you like. Look at that back heel. Lift the knuckles. Wiggle the head if you want. And then we're going to come halfway up. So the knuckles are going to pull back. The crown of the head is going to extend forward. And I want you to wiggle that right foot back underneath the face. So in the midline. So the heels sort of intersect if you're looking at a line from top to bottom of your mat. Good. And then we're just going to turn the left shoulder up. So the knuckles still pull back. Good. The right hip hugs back. Keep that right knee bent. Stay here for a moment. Hug the belly in. And then go ahead and release. Right elbow to right thigh. Left arm up. And overhead. You can take the right hand outside the foot if you prefer. It's all good. Now if you want to work a little harder, You're welcome to pull the belly in a lot and extend both arms overhead. Try to spin the heart up rather than letting it collapse down. Keep that right knee over the right heel. Good. Left hand lifts up. Reach back and rise up. Second warrior. Drop the left hand back. Reach the right hand back. Reverse your warrior. You can support the head for a moment with that hand. Lifting the elbow. Dipping that hip. Keep breathing. And then we'll straighten the front leg. Take your left hand to your left hip. Reach your right hand to the front of your space. Palm up. Let the left hip point forward. And then hinge forward. Reach, Reach, Reach forward. And let the right hand release down to the right ankle, Shin, Or floor. Roll the top shoulder up again. Lift that left arm up again. Left arm can extend overhead if you like. And if you want, Have the belly in and both arms can extend overhead. Or not. Good. We'll look down at the right toes. See if the base can align over that big toe. Left hand back to your hip. Good. Bend the front knee. Let's take half moon. Lift that back heel. And make your way to half moon. Back heel is lifted. Back foot is lifted. Back leg is just hip height. Right fingertips can land on a floor or block. Left hand can come up. And then take any variation you like. Left arm can reach forward if you prefer. So can both arms. You can bend that back leg. Catch the foot if you'd like. And kick it back so the heart gently opens. Find your place. Maybe you're just spreading open. Pull the belly in. Good. And then we're going to land back to second warrior. Well, Gracefully. Bending the front knee, We land back. Reverse the warrior as you breathe in. And wiggle both hands forward as you breathe out. Pause here. Drop the back knee down. Release the back toes. Pigeon pose. Wiggle the right foot over toward the left side of your mat. Right knee in your right hand. So it's okay if the foot is low. Both hips are faced forward. Shoulders soft. Gently extend the heart forward as you breathe in. And carry that length into your pigeon pose. So dropping the head onto the hands, Onto the floor, Whatever feels comfortable today. Releasing and relaxing. We just did a lot on one side. So now we're going to free it up. A lot of those poses are strengthening the hip. And now let go. Use the exhales to release. Checking with the shoulders and hands and face muscles where we tend to hold tension. Let things go. Feel the flow of your breath. Feel the sensations in your own body. Close your eyes. What does it mean for you to take care of yourself? Is it working harder? Is it pushing? For most of us, It's not. For most of us, It's taking these moments to tune in, To relax the mind and body. Connect a little bit more intimately and deeply with our essence, Our truest self. Where wisdom comes from. Let's gently lift up the heart. Good. Lift the back foot if you want to. I like to catch it with the opposite hand, Drawing the heel in a little bit. So we also get a release on the front of that left hip. So this is outer right hip and top front of the left hip. The hips are quite complex. We'll release that back foot. Both hands back on the floor. Curl under the left back toes and lift the knee. And exhale, Right knee to the chest. Good. And then three legged dog. Right foot lifts up. Pausing here to turn open the right toes. Bend that right knee. Aim it upward. Let the left heel dip. And an option here is to flip to the outer edge of that left foot and take the right foot onto the floor off your mat, Lifting your hips and circling around the right arm. Your choice. When you're ready, Make your way back to downward facing dog. Okay. Left foot lifts up behind you on your in-breath. Step into the top of your yoga mat near your left hand. Pivot down that back heel and rise up to warrior one. We're going to wiggle that left foot a little more to the left. Drop your hands behind you with a different pinky on top to interlace. Knuckles down. Heart and gaze lifts as you breathe in. And we'll fold over that front leg or inside that front leg. We're all a little different. Maybe the hands are up. Maybe the head is hanging. Root into the back foot. Breathe in. Breathe out. So we wiggle the foot over so we widen the stance and that helps with our balance. Nice. Now we're going to come to a flat back. So knuckles draw back. Crown of the head forward. Now I want you to see if you can wiggle that left foot a little more back toward the midline so the heels intersect. And now we're going to turn the right shoulder up. So the knuckles are pulling back. The crown of the head is standing forward. You're just hovering over that front leg. That knee is right over the heel. When you're ready, Go ahead and release left elbow to left thigh. Right arm up and overhead. Keep breathing. Now remember, Hand can come outside the foot. Or if you choose, Both hands can reach forward. But use your core muscles here. Notice what you're feeling. Try to spin the heart out rather than letting it collapse down. Good. Right hand comes up. We're going to reach back and rise up for a second. Warrior. Drop the right hand back. Reverse your warrior as you breathe in. Staying here. Maybe support the head with that hand. Elbow tip lifting as the hip crease dips. Good. And then we're just going to straighten that front leg. Ah, Feel that difference. Nice. Release the left hand forward. Take your right hand to your right hip so that you can face it forward. And then hinge forward. Reach, Reach, Reach forward. Long spine. Let the left hand land on the ankle or shin or floor. Roll that top right shoulder up and float your right arm. And then if you want, Right, Options. Belly hugs in always to support that low back. Maybe right arm reaches forward. Maybe both. Find your place. Listen to your breath. What can you do to take care of yourself a little more here? Good. Take your right hand back up to the right hip. Look down at the left toes as you start to bend that left knee. We're going to come to half moon. So come on to the back toes. You can step in halfway first like I just did before you hover the foot and leg off the floor. Hip height. Right arm might lift. Hands can come to prayer. Right arm might reach forward. Again, If you want, You can catch that back foot. Find your place. Find what's right for you here. Maybe this is enough. Maybe you want to play with balance. We're out of here. We're out of here. Start to bend that standing leg. Good. Land it back to your second warrior. Reverse the warrior as you breathe in. And both hands to the front of your mat as you breathe out. We're going to drop that back knee. Yay. We're going to release the toes. And then we're going to heel toe that left foot over toward the right side of the mat. Low or high. Doesn't have to be in the same placement as the other side. The two hips are usually not the same. But before you land, Lengthen. Square off. Good. And then carry that leg into your pigeon shape. So maybe just the elbows come down. If comfortable, The head lands. And then check in. Close your eyes. Feel what's happening here. There's a lot going on in those hips. There's probably a lot going on in your mind. Can you feel the flow of your breath? And you start to stretch it out. Smooth it out. Allowing the exhales to help you release tension that you discover. So really notice it. Where is it? Is it in the eyes? The jaw? The shoulders? The hands? And the hips, Of course. Is there anything that you're holding onto or sitting on? Emotionally? Mentally? Or even energetically? An idea? A theme in your life? A way of being that you'd love to finally release? You can think of it now and breathe it out. Maybe it's just physical tension. When you're ready, Start to lift your heart back up. Hands on the floor to start. If you want to bend the back leg, Catch the foot. You can catch it with either hand. I like the opposite. I'm getting a nice release on the front of that right hip. We're going to let go of the right foot. Both hands back down. Curl under the right toes to lift that right knee. And then left knee to the chest. And then left foot back up to three-legged dog. And then right heel dips. Turn the left knee up. Maybe roll to the outer edge of that right foot. Left foot can land on the floor off your mat. You can circle the left arm. Lift the hips. And make your way back to downward dog. And wiggle around. Pedal it out. Feel it out. How are you doing? Take a nice deep breath in here. And sigh it out. And then let your knees land on the floor quite wide. Come into a child's pose. Drop your forehead. Rock a little if you want with the head or the hips. Sometimes it's nice to take your hands together above your head. Letting the armpits soften. Shoulders release as well. Bring the hands back to the floor just so that you can lift your hips and crawl forward. We're going to make our way onto our backs. A little bit of a different kind of practice today, I know. Draw your knees to your chest. Rock around. Loosen up. Let's take happy baby. Hands to the edges of your feet. And the weight of the shoulders gently rocks or drops the knees to the floor. And feel free to rock side to side. So ideally the heels stack right over the knees. It's all good if not. Let's open up the legs nice and wide when you're ready. Holding the big toes or just supporting the legs inside or outside with the hands. Relax the jaw and face. And as you breathe out next, The feet come up together. Both knees back to your chest. We're going to cross the right knee over the left knee. So we're going to get another hip release in a different way. So grab that bottom left knee. Pull it toward you. Relax the neck, The face, And the shoulders. And then keep the right knee over the left knee as you release the left foot onto the floor right beneath the tailbone. Right arm opens to the right. We're going to just lift the hips up and over to the right a bit so that as the knees drop to the left, The spine is a little more aligned. And that left knee is helping to weight the right leg. You may feel sensations behind the right hip. Into the low back even. Into the right ribs perhaps or the right side of the chest. Just breathe and feel and explore. And let go of tension. Let go of holding patterns. Let go of worry and stress. But when the breath is long and smooth, We can't be in a stressed state. So enjoy it. Now that left hand can come to the inner right knee to coax them both back upward. When they come up, Uncross the knees, Readjust the hips to center. And then cross the left knee over the right knee and bring your knees toward your chest. So just holding on to that bottom right knee. Feel free to rock a little. With the head or the legs or the hips, Ankles, Whatever you need here. Squeeze them in a little tightly. Good. And then just release the legs so the right sole of the foot comes to the floor right in the midline. Left arm opens to the left. Hips shift to the left and knees drop to the right. And feel free to sigh anything out, To let the body let go. To feel what's happening in the left hip or left low back or left rib cage. Maybe you're feeling other things. It's all good. Just stay aware. Connect back into your breath whenever you lose it so that it's smooth, So that you're calm. The stress affects us all the time, Right? And when it does, The breath shortens, The body tenses. If the breath is long and smooth, The body relaxes and stress cannot take us away from that peaceful, Calm presence. We have so much more control than we realize. When you're ready, The right hand can coax the knees back up. When they come up, Readjust the hips to center. Uncross your knees and then let the soles of the feet touch as the knees drop apart. Place a hand on your chest and a hand on your belly. Close your eyes. Tune in. What's happening in your belly, In your gut? What's happening in your heart? As we start to get to know ourselves better, Because we're tuned in and aware, We can start to listen to the real teaching within the truth of our bodies, Of our hearts, Of our guts, Rather than letting the mind dictate everything. When you're ready, Grab the belly button in, Lift the knees together. When the knees touch together, Wiggle the feet apart. Open the arms into a cactus shape and then let both knees drop from side to side. Feel a windchill wiping the knees. And feel free to turn the head opposite to the knees. And again, Another little hip release. Lubricating the whole hip joint a bit. Creating a little more freedom and flexibility. Just sussing it out. How does it feel? Ideally, We're a little freer in that area now. When you're ready and the knees come back to center, You can bring the feet beneath the knees. Checking the time. We'll have the knees back to the chest. Good. And let's just take the knees in a couple circles or figure eights. Wiggling the head. Whatever feels good. Loosen up the low back. And we'll make our way to Shavasana. So lay out. If your low back is cranky at all, Keep the feet on the floor. Let the knees touch together. It's all good. Whatever position you like. If the hips are feeling really free, You can even take the soles of the feet together and let those knees drop apart. So Shavasana can take any shape you want. Get comfortable in the shape of your choosing and then let yourself land. Close and soften your eyes. Separate the top and bottom teeth. Feel your whole body supported by the floor. And then together, We'll breathe in a little more deeply. We'll open the lips this time and let it all go. Wow. Letting go now of your breath. Letting go now of your body and moving and doing. Just knowing that your body and breath will support you. Giving yourself this time just to be without doing. To absorb and integrate all that we've just done. And to give yourself this time, The freedom and space to relax. To drop in to your essence that's not colored by all the noise and distractions. And to settle into that inner knowing and inner peace. As you rest and relax and just receive. As you lie here and rest, Notice all the sounds around you. Notice that they don't have to affect you. When you're in a peaceful state, You don't have to get agitated. You don't have to get carried away. Just notice them. Bringing your lens back into your body. Noticing how it feels right now, Right here in this moment. And bringing your awareness back into your breath. To maybe fill up a little bit more fully. And to release again a little more completely. Maybe bringing some movement now when you're ready into your wrists or ankles. Stretching your arms overhead. You're welcome to stay on your backs if you prefer. Otherwise you can bend the knees and walk over to one side. And just pause. There's no rush. When you're ready, If you're ready, You can press up to a comfortable cross-legged seat like we began to seal the practice. So bring the hands together in front of your heart. Bow your head to yourself. Honor yourself, This moment, This body, This breath, This practice which serves you. Together we'll take a last breath for gratitude. And now let it go. Namaste. Namaste also can mean my essence sees your essence. And in that we are the same. Thank you.