Triangle yoga pose

Triangle Pose | Trikonasana | Foundations of Yoga

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hey everyone welcome to yoga with

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Adriene I am Adriene and today on the

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foundations of yoga series we are going

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to learn triangle pose or tricking

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asanas they call it in the Sanskrit

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language triangle pose is awesome you’re

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more than likely going to encounter it

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in a hatha yoga class as a very popular

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posture and great for beginners but also

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a pose that keeps you coming back for

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more so a lot going on there and we’re

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going to break it down today so hop on

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the mat and let’s learn triangle

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[Music]

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all right so to begin we’re going to

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step the feet nice and wide and we’re

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also going to reach the arms nice and

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wide I’m going to use the wrists to

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ankle connection here just kind of gauge

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how wide we step the feet okay obviously

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everyone’s different everybody’s body is

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proportioned differently but in general

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this is a nice little check-in a little

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cheat to just kind of bring the ankles

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underneath the wrists and go from there

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okay

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so I’m going to spread my fingertips

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wide I’m going to lift my heart tailbone

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is going to tuck in and lengthen down so

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nice and long in the spine here I’m

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going to draw energy up from the arches

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of my feet and maybe turn the toes in

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just slightly so I can feel this nice

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connections drawing energy up from the

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earth remember we build our yoga poses

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from the ground up so a lot of what we

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talked about in this series in the

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foundational series is building from a

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good foundation from the ground up okay

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so I’m going to rotate my arms up palms

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up towards the sky just so that my

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shoulders can draw down here shoulder

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blades in together and down just kind of

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opening up the armpit chest here taking

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a nice deep breath in and then exhale

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keep this nice and open my friends as we

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turn the palms face down okay now time

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for tricking us and I’m going to turn

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the right toes all the way out 90

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degrees

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Williams step my foot a little bit here

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right toes go all the way towards the

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front edge of the mat left toes are

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going to turn in about 45 degrees or

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maybe towards the front left corner of

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your mat so right toes point straight

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forward left toes turn in just slightly

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now really important thing here is I

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want my hip to kind of move with my foot

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I don’t want anything to be disconnected

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right integration from the ground up so

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I’m still able to rotate the hip but

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draw energy up from the arch of the foot

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now head over heart heart over pelvis

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here I’m going to inhale in take a deep

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breath and then exhale let it out

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moving nice and slow here I’m going to

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begin to send my left hip towards the

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back of the mat as I reach my right

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fingertips forward

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now I’m bending here at the hip crease

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sending my left hip and booty cheek back

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towards the back of the mat keeping the

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heart lifted now I want to keep the side

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body nice and long here the tendency is

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going to be to collapse as I move down

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but I want to keep this brightness this

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beautiful foundation that I’ve built

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here kind of like we’re soaring or

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flying here as I begin to slowly lean

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into the posture I’m going to reach

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keeping nice and long the side body and

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then eventually keeping nice long line

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from the crown of the head to the tip of

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the tailbone

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I’ll come into my posture now again the

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tendency is to collapse on the right

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side body so keep it nice and long here

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now I should have grabbed a block I can

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bring a block here or I can just bring

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my fingertips gently to the top of the

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shin the tendencies are going to want to

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be collapsed to go down again send all

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that way to that right hand we want to

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bring it in to the core so I’m going to

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keep it nice and steady now this is a

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little bit of hard work here or a lot of

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hard work rather but if I’m just

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collapsing into my side body in my arm

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that I’m not really getting the benefits

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of the posture now I’m going to take my

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left hand here and I’m gonna slowly

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guide power of touch here guide my

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ribcage open here finding an evenness

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and lower body and the upper body now

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depending on how you feel in the neck

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here we can look down we can look

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straight forward or if it feels like you

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have space it feels comfortable then we

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can slowly look up spiralling the heart

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up towards the sky take a deep breath in

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and exhale out when you’re ready press

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into the front ball joint of the big toe

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press into the back foot strong legs as

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we slowly come back up the way we came

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take a deep breath in and exhale hands

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to the waist

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now to the other side right toes are

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going to turn in left toes turn out

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lengthening down through the tailbone

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tucking the pelvis a little bit here

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finding that length here as if we’re you

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can even if you’re not too sweating here

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you can take your thumbs and give

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yourself a little lift whoo this is a

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nice little little adjustment here just

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to find that lift in the side body find

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that space and then here we go all

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inhale send my fingertips out like wings

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strong legs here my front heel was in

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line with my back are some people

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practiced heel to heel which i think is

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great too a nice wide base but also is a

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little guide I go heel to inner arch

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okay so you can play with that heel to

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heel or heel to inner arch and the feet

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spreading awareness through all four

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corners of the feet open the palm rotate

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the shoulders down deep breath exhale

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keeping the shoulders where they are

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palms come flat and I dive in for

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another experience reaching now the left

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fingertips forward keeping this length

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in the left side body I send my right

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hip out nice and slow here in kids yoga

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we do I’m a little teapot here it’s very

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precious taking your time a lot of times

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we just kind of collapse into this

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posture so here really reach like Kate

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Winslet in Titanic here and then sending

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it down honoring the crown of the head

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the tip of the tailbone connection here

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again I’m not collapsing in the left

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side body but keeping it nice and long

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so what that may mean is you don’t go

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down as far right away

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now I’m working the core I’m going to

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take my right hand slowly guide the

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ribcage up spiraling hard toward the sky

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again not collapsing weight into the

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left fingertips here but keeping it in

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my Center pressing into my feet here

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strong legs and Sanskrit we call it some

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evenness between the upper body and the

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lower body again we can take the gaze

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down if that feels more comfortable in

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the neck draw the shoulders away from

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the ears nice long beautiful neck

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if you can’t really stand it here at

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this at this moment you can take a block

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and have it right here on the ground for

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a little bit of support just bringing

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the earth up to you a little bit take a

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deep breath in smile and then exhale

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from your feet press into your feet

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strong legs here as we come back soft in

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the fingertips we take a deep breath in

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and exhale hands to the waist turn both

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toes in soften in the knees and then hop

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it back to Center just just do it don’t

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even think about it do it cool okey doke

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so that was triangle pose or trikanasana

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this pose is not easy at first

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so go go easier on yourself give

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yourself a break if that was challenging

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for you then right on

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great for the legs great for the core

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great for the back a lot of benefits to

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this posture which I’ll write about on

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the blog visit the website if you

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haven’t visited the blog visit the

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website check it out subscribe to the

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channel if you haven’t already and sign

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up for the newsletter if that interests

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you as well and I will see you next time

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namaste

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[Music]

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[Music]

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you

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