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00:00Hi, welcome to your yoga fix. I know it's been a long week. We've worked really hard. So we're
00:22going to stretch everything back out today, really find our center. I want you to remember,
00:26you change your thoughts, you change your body. So quiet your mind, be present in all of the
00:31movements. If you're new to yoga, that is okay. Follow Kat. She's going to modify for us today.
00:36She's on my right. We're going to start with a little bit of breathing. So I want you to stand
00:39with your feet hip width apart. All 10 toes spread open on the ground, drawing up through the thighs,
00:45pulling the pelvis under you, belly button tight into the spine, shoulders pulled back,
00:50palms facing forward. Close your eyes. We're going to breathe right here.
00:56And open the eyes up, bring the feet all the way together, starting with sun salutations. We're
01:16going to inhale, take the palms up over the head. Exhale, swan dive forward, palms come down to the
01:23mat. Inhale, lift up flat back. Exhale, palms to the ground. Step or jump your feet back, bending
01:30your elbows, lowering yourself down, lifting up, upward dog. Exhale, tuck the toes, pressing
01:37back, downward dog. Press the palms into the ground, separating the fingers, pressing the
01:44shoulders down away from your ears, separating the shoulder blades, lifting the tailbone up
01:50towards the ceiling. Driving those heels down towards the ground, but not on the ground.
01:56Breathe right here. On your next exhale, look between the hands, step or jump the feet all
02:11back. Bend those elbows all the way forward. Inhale, lift up flat back. Exhale, palms to the ground.
02:18Inhale, swan dive all the way up. And exhale, bring those palms down. Let's do it again.
02:24Inhale, lift up. And exhale, swan dive forward, palms to the ground. Inhale, lift up flat back.
02:33Exhale, fold all the way forward. Step or jump the feet back. Bend those elbows. Keep them tight
02:39to your side. Inhale, lift up, upward dog. Exhale, press back, downward dog. Hold it right here
02:48and breathe. Lengthen through your spine. Feel the stretch in the back of your legs. Feel those
02:57shoulder blades separating. On your next exhale, look between the hands. Step or jump those feet
03:14all the way forward. Inhale, lift up flat back. Exhale, fold all the way forward. Inhale, swan dive
03:23up. And exhale, palms come down. One more time. Inhale, lift up. And exhale, swan dive forward.
03:35Inhale, lift up to flat back. Exhale, fold forward. Step or jump the feet back. Bend the elbows.
03:43Try to keep the thighs up off the ground as you lift up, upward dog. Tuck the toes under you.
03:48Press back, downward facing dog. One more breath right here. On that exhale, look between the
04:07hands. Step or jump the feet forward. Inhale, lift up flat back. Exhale, fold all the way forward.
04:14Inhale, swan dive up. And exhale, palms come down. Moving on to chair pose. Bending the knees.
04:25Sinking the weight back into the heels. Tailbone goes back. Inhale, lift the arms up next to the ears.
04:31Arch the chest up. Drop that tailbone down. Sink into it. Belly button in tight to the spine.
04:38And breathe right here. Hold it right here and breathe. And fold forward.
04:48Palms to the ground. Inhale, lift up to flat back. Exhale, fold forward. Step or jump the feet back.
04:56Lower yourself down. Chaturanga lift up. Upward dog. And press back. Downward dog.
05:03From here, I want you to float that right leg up towards the ceiling. Bend the knees. Step it between
05:10your fingers. Lift up crescent pose. Reaching those arms up next to your ears. Pressing the shoulder
05:17blades down your back. Drawing the belly button in tight. Breathing, making sure that front leg
05:23is parallel to the ground. Pressing that back heel down towards the ground. We're going to breathe right
05:29here. And exhale, fold it forward. Palms to the ground. Step your feet back. Bend the elbows.
05:37Lower yourself down. Upward dog. And tuck it. Press back. Downward dog. Float that left heel all the way up.
05:48Bend that knee. Step it between the hands. Inhale, lift up. Crescent pose on the left. Hold right here.
05:56Sink into it. Pull the tailbone under you. Holding it. Sinking deeper into it.
06:08Rotating those hips forward. And drawing the belly button in. Inhale. Exhale, fold it forward.
06:15Palms to the ground. Step the feet back. Bend those elbows. Lower yourself down. Lift up. Upward dog.
06:20And press back. Downward dog. We're going to hold right here.
06:29Pressing the shoulder blades down. Lifting the tailbone up.
06:34Driving the heels towards the ground.
06:40On the next exhale, look between the hands. Step or jump those feet forward.
06:45We're going to lift up. We're going to lift up. Chair pose. Hold it right here.
06:59And exhale, fold forward. Palms to the ground. Step or jump those feet back. Bend the elbows.
07:05Lower yourself down. Upward dog.
07:07And press back. Downward dog. Float that right heel all the way up. Bend the knees. Step it between the hands this time.
07:18Rotate that left heel down to the ground. Inhale, lift up.
07:23That front heel should be intersecting the back of your arch. Back foot arch.
07:29Rotate that pelvis all the way forward. Press the shoulders down.
07:34We're in warrior one. Inhale, lift up. Exhale, rotate. Warrior two.
07:40Gazing out over the front finger. Sinking in so that front leg is at 90 degrees.
07:45Pulling the pelvis under you.
07:50From here, we're going to fold forward into angle pose.
07:53So take your right forearm to the top of your right thigh.
07:56Lift the left hand up next to your ear.
07:59Taking the gaze up to the palm of your hand.
08:03If you want to challenge yourself, you can take the hand down to the ground.
08:07If you're feeling very flexible, you can bind this.
08:11Keep breathing through these stretches.
08:17And inhale, lift up. Warrior two.
08:21Hold it right here.
08:23Rotate it forward. Warrior one.
08:25Really rotate that hip all the way around.
08:29Exhale, fold forward. Hands to the ground.
08:31Step your foot back. Lower yourself down.
08:34Upward dog.
08:37And press back. Downward dog.
08:41Float that left heel all the way up.
08:44Bend the knee. Step it through.
08:46Rotate the right heel down to the ground.
08:48Inhale, lift up. Warrior one.
08:51Rotating those hips around as tight as you can.
08:54Pressing the shoulders down. Drawing the belly button in.
08:59Hold it. Sink into it more.
09:01Rotate hard as you can right here.
09:05And inhale. Open up. Warrior two.
09:08Soften your gaze out over that front finger.
09:11Press the shoulder blades down your back.
09:13And folding forward. Angle pose.
09:18Float that top arm up towards the ear.
09:22Gaze comes up to the palm of the hand.
09:24If you want to, take that hand down to the ground.
09:29Or bind it.
09:31Looking up towards the palm of your hand.
09:33If you can. If not, that's okay.
09:35If it hurts your neck, you can always look down at the ground.
09:39And inhale. Lift it back up.
09:41Warrior two.
09:43Rotate it.
09:43Warrior one.
09:44And fold it forward. Hands to the ground.
09:49Step your feet back.
09:51Bend those elbows. Lower yourself down.
09:53Upward dog.
09:55And press it back.
09:58Downward dog.
09:59We're going to hold it right here.
10:00Keep breathing through these movements as you start to get tired.
10:11One more breath right here.
10:16On the next exhale, look between the hands.
10:18Step or jump the feet forward.
10:20Inhale. Lift up. Flat back.
10:23Exhale. Fold forward. Palms to the ground.
10:26Lift up. Chair pose.
10:29Hold right here.
10:30Press those shoulder blades down.
10:32Sink in just a little bit deeper.
10:35Arching the chest up.
10:36Lifting the chin.
10:39Tuck that tailbone under you.
10:42Hold it in. Breathe.
10:44And exhale.
10:45Fold it all the way forward.
10:48Inhale. Lift up. Flat back.
10:50Exhale. Palms down.
10:53Inhale. Swan dive all the way up.
10:57And exhale. Palms come down.
10:59We're going to move on to our balance series.
11:02So I want you to find your balance on your left leg.
11:05You're going to lift that right foot up.
11:07It's either going to be at your ankle, at your knee, or out in front of you.
11:12From here, take the hands together to the heart, keep breathing, draw the shoulder blades back.
11:21Guys, I want you to remember life is all about balance, not just right here in this workout, but at home, in your daily life, in your kitchen, when you're prepping those meals, when you're figuring out how to fit it all into your busy schedule.
11:33Find the balance.
11:36Find the balance.
11:36Good.
11:38And release it down.
11:40Find the balance on your right leg.
11:42Lift that left leg up.
11:43Either at the ankle, up to the knee, out in front of you, hands to your heart.
11:49Draw those shoulder blades back, belly button in tight to the spine.
11:53Now let's have a little fun.
11:54Try to close your eyes.
11:55Yes, I know it's hard.
11:59Trust that your body will find its balance.
12:02Hold it right here.
12:03Fight for it.
12:07And open those eyes back up.
12:08Hold it right here.
12:09Breathe.
12:12And release it down.
12:15Tree pose.
12:16Again, finding the balance on the left leg.
12:18You're either going to take the foot at the ankle, just above the knee, or you're going to tuck that heel all the way up.
12:25Into your groin.
12:27Pressing your foot into your thigh.
12:30Bring the hands to the heart.
12:31Drop that hip.
12:34Abdominals in tight.
12:35We're holding right here.
12:37Breathing.
12:37Shoulder blades back.
12:40Got it.
12:41Stay right there.
12:42Fight for that balance.
12:46Give me one more deep breath right here.
12:50And release it.
12:52Lower it down.
12:53Other side.
12:54Either at the ankle, all the way up above the knee, or grab it.
13:00Pull it up into the groin.
13:03Hold it right here.
13:05Guys, stand up tall on that supporting leg.
13:08Even while that foot is driving into the ground, you're rooted just like a tree, standing tall and firm.
13:14Keep breathing.
13:15Hold it.
13:17Hold it.
13:17Now, make sure that your foot is either at the ankle, above the knee, or in your groin.
13:22I don't want that foot pressing into your knee.
13:25That is not a safe position to be.
13:26And release it.
13:28And release it.
13:30Lower it down.
13:31We're going to go into a forward bend.
13:32So I want you to open your feet up just a little bit wider than your mat.
13:35Bring the hands to your hips.
13:37So we're going to inhale, arch up, lift the chest.
13:40Exhale, fold forward with a flat back.
13:43Palms come to the mat.
13:44Drop the head all the way down.
13:47Inhale, lift up, flat back.
13:48As you exhale, interlace the two first fingers in between your big toes, pulling yourself down, deeper into the stretch.
13:58Separating those elbows.
14:01Hold it right here.
14:05Inhale, lift it up just a little bit, flat back.
14:08Exhale, pull yourself deeper into the stretch.
14:15Keep breathing.
14:18On your next exhale, release the fingers.
14:21This time I want you to slide the palms under your feet.
14:25Ideally, your toes should be touching your wrists.
14:29It's natural to rock back into your heels.
14:32I want you to try to keep the weight centered in your foot.
14:37Sinking even deeper into this.
14:48On the next exhale, release it.
14:55Bring the palms to the center of your mat.
14:57Inhale, lift up, flat back.
15:00Exhale, fold all the way down.
15:02Bring the hands to your hips.
15:03Inhale, lift up through a flat back.
15:07And exhale it down.
15:08Now, you're going to rotate that right foot out.
15:11Extend the arms out.
15:12Palm faces forward.
15:14Inhale, reach out.
15:15Pass that toe.
15:16And fold all the way forward.
15:19Top arm floats up.
15:21Take the eyes up towards your fingers.
15:24Pull the pelvis under you.
15:26Really rotate through the chest.
15:27It's like you're between two narrow planes of glass.
15:30Keep that body really straight right here.
15:35Hold it.
15:36If you can, you can try to bind this.
15:39Good.
15:40Stay right here and breathe.
15:42Throw that belly button in tight.
15:45And inhale, lift it up.
15:48And exhale.
15:49Rotate that right foot in.
15:50Turn the left foot out.
15:52Palms out.
15:54Inhale, extend all the way out.
15:56Fold it over.
15:57Palm to the ground.
15:59Eyes come up.
16:00Pull that hip under you.
16:03Feel the stretch in the back of your leg and the inner thigh.
16:07That right hip.
16:09Gazing up, reaching towards the ceiling.
16:12Hold it right here.
16:18Inhale, lift up.
16:20And bring the toes forward.
16:22You can step or jump the feet together onto your mat.
16:25We're going to take it to the ground.
16:27We're going to use a sun salutation.
16:28So inhale.
16:30Palms come up.
16:32Exhale, swan dive forward.
16:33Palms to the ground.
16:35Inhale, lift up.
16:36Flat back.
16:38Exhale, fold forward.
16:39Palms to the ground.
16:40Step or jump those feet back.
16:42Bend your elbows.
16:43Chaturanga, lift up.
16:44Upward dog.
16:46And exhale, press back.
16:49Downward dog.
16:52And we're going to lower ourselves down one more time.
16:55All the way to the ground.
16:56From here, we're going to lift up into a modified cobra.
16:58So keep the hands under your shoulders.
17:01Lifting the chest up.
17:02Squeezing the abdominals.
17:04Squeezing the glutes.
17:05Toes on the ground.
17:07And release it.
17:09Right ear to the ground.
17:10A little stretch for your neck.
17:12And again, inhale, lift up.
17:15Modified cobra.
17:18And exhale, left ear to the ground.
17:23Inhale, bring it back to the center.
17:25Now we're going to do a superman.
17:27So you can either stay right here with the hands under the shoulders.
17:30You can go airplane or full superman.
17:33So arms out.
17:34We're going to inhale.
17:35Lift up.
17:36Lift the toes up.
17:37Press the shoulder blades down.
17:39Belly button in.
17:39Squeezing the glutes.
17:41Shallow breaths right here.
17:43And exhale, right ear to the ground.
17:49And inhale, lift up.
17:50Superman.
17:51And other ear down to the ground.
18:00Inhale, we're going to bring it back to the center.
18:02We're going to take it into a bow pose.
18:04So what I want you to do is lift those feet up off the ground.
18:07Reach back.
18:08Grab the tops of your feet with your hands.
18:10Kick the feet into the palms of your hands.
18:13Keeping the knees together so that your legs are parallel.
18:15Inhale, lifting up.
18:17Lift that chest.
18:18Press the shoulder blades down.
18:20And small little breaths right here.
18:23Keep breathing.
18:23Hold it and stretch.
18:27And release it all the way down.
18:29We're going to press back into a child's pose.
18:31So separate those knees.
18:33Press the tailbone down towards the heels.
18:36Reaching those fingertips as far away from you as you can.
18:41Hold it right here.
18:42Release everything.
18:43Keep breathing.
18:44And I want you to take the right arm.
18:49Tuck it under the left for the shoulder stretch.
18:53Reaching those fingertips away from you.
18:58Relaxing your head all the way down.
19:00And bring it back to the center.
19:06Child's pose right here.
19:13And left arm comes out under.
19:15Shoulder stretch on the left.
19:19Relax your head all the way down.
19:22Really feeling the stretch behind your left shoulder.
19:25Bring it back to center.
19:29We're going to come on the hands and knees.
19:30So I want your hands directly under your shoulders.
19:33Your knees directly under your hips.
19:35We're going to go into cat and cow.
19:37So inhale.
19:38Round your spine.
19:39Drop your chin.
19:41Draw the belly button in.
19:42Tight, tight, tight.
19:44Exhale.
19:45Look all the way up.
19:47Arching the back.
19:48Cow.
19:48And again, inhale.
19:53Round for cat.
19:55Draw that belly button in.
19:56Press the shoulder blades down.
19:59And exhale.
20:01Lift.
20:03Cow.
20:05We're going to do it one more time.
20:08Inhale.
20:09Round for cat.
20:11Hold it right here.
20:12Big curve in the spine.
20:16And exhale.
20:18Lift up cow.
20:22And bring it back to neutral.
20:24We're going to go into a bird dog position.
20:26So what I want you to do, extend the right hand out.
20:29Extend the left leg out.
20:31Make sure your left hand is directly under your shoulder.
20:34We're going to lift everything up.
20:36Hold right here.
20:37So I want you to shoot energy out through the fingers.
20:40All the way out through the toes.
20:42Keeping a flat back.
20:43Looking three to five inches in front of your mat.
20:45Pressing your shoulder blades down.
20:48Drawing that belly button in.
20:52And release it.
20:54Do the other side so it's left arm out.
20:56Right leg back.
20:58Lift it up.
20:59Hold right here.
21:01Same thing.
21:02Energy, energy.
21:03All the way out.
21:04Breathing through it.
21:05Squeezing the glutes.
21:07Squeezing the hamstrings.
21:09Hold it right here.
21:12One more breath.
21:16Release it.
21:17We're going to do it one more time on each side.
21:19So right hand out.
21:20Left leg back.
21:22Lift it up.
21:23Hold.
21:24If you need to modify, that's okay.
21:26Cat's just lifting her leg, but she's still working.
21:29Holding it right here.
21:31Squeezing.
21:31And release it.
21:40Other side.
21:42Left hand out.
21:43Right leg back.
21:44Lift it up and hold.
21:45Hold.
21:53One more breath right here.
21:55And we're going to release it back into child's pose again.
22:00Separate those knees.
22:02Reaching out in front of you.
22:05Stay right here.
22:07Hold it and breathe.
22:08Now, if you have somebody who can help you stretch just a little bit at home, I'm just going to give her a press down on the tailbone ever so slightly.
22:16Just elongating through her spine just a little bit more.
22:21Stretching those lats out.
22:22Stretching the hips out.
22:23Keep breathing through this position.
22:28If you're not as flexible, that's okay.
22:30You might be like Cat.
22:31She's not quite as deep into her hips.
22:33I can still give her a little bit of assistance here.
22:35Cat, open your knees up for me just a tiny bit.
22:37There you go.
22:39Never so slightly, I'm going to press you down.
22:42Hold it right there and breathe.
22:47Very nice.
22:48And release it in your own time.
22:50I want you to come up to sitting.
22:51We're going to take the right leg out in front of us.
22:55You're going to tuck that left heel in for a runner's stretch.
22:58I want you to inhale, lift up, flooding those muscles with oxygen.
23:04Exhale, folding over the leg, reaching for those toes, trying to kiss the top of that knee.
23:12Now if you can reach your foot, really pull back on the ball of your foot.
23:14You're going to feel a deeper stretch, even into your calf muscle.
23:18Hold that right here.
23:20Pressing the tailbone down into the ground.
23:22And inhale, lift it up.
23:31I want you to take your right foot, put it on top of the left leg.
23:34Pull it into your chest, sitting up tall.
23:37You're going to feel the stretch in the side of your glute.
23:40Pressing the shoulder blades down, drawing the belly button in.
23:43Driving your chest forward into your leg.
23:45Lifting up tall, tall, tall.
23:47Hold it right there.
23:50Breathe through it.
23:52Just stretching it all back out.
23:53Your legs have worked so hard this week.
23:55This should feel so good.
23:57Hold it right here.
24:00Good.
24:00Now I want you to extend that left leg back out.
24:03Plant the right foot on the ground.
24:04We're going to rotate in the spine right here.
24:06A little spine stretch.
24:07You can either grab your leg or you can use your elbow and lift it up right here and hold.
24:12But keep breathing through this.
24:14Rotate as much as you can.
24:16Drop the shoulders down away from your ears.
24:26And release it back to the center, other side.
24:29So extend that left leg out.
24:31Pull the right heel in.
24:32Inhale, lift up.
24:34Exhale, fold forward.
24:36Hold it right here.
24:38Again, you're going to feel this in the back of your thigh, behind your knee.
24:42If you can grab those toes and pull on them, you're going to feel it go deeper into your calf muscle.
24:48You may even feel this up the side of your back if you're pulling hard enough.
24:52Hold it right here.
24:59And inhale.
25:01Lift it all the way up.
25:02We're going to take that left foot, put it on top of the right knee.
25:05Sitting up tall, pulling it into your chest.
25:07Again, you're going to feel this right in the side of your glute.
25:10Ooh, that feels good.
25:12Sit up tall.
25:13Lift the chest.
25:13Drop the shoulders.
25:15Belly button in.
25:17Very important to stretch, you guys.
25:18This is your active recovery day.
25:20That means we're moving through all of these stretches.
25:23We're loosening everything back up.
25:25We're getting your body to start it all over again tomorrow.
25:28Straighten that leg out.
25:29We're going to twist right here.
25:32Big rotation.
25:33Hold it.
25:34Sit up tall.
25:37Whatever position is more comfortable, whichever one gives you a bigger rotation.
25:43Good.
25:44One more deep breath right here.
25:48And we're going to release it back to center.
25:51Butterfly.
25:52So I want you to bring the soles of the feet together.
25:55Inhale.
25:55Lift up.
25:56Holding that flat back as you fold forward for as long as you can.
26:00Collapsing forward at the very end.
26:02Hold right here.
26:04Feeling the stretch on your inner thighs.
26:07You can use your elbows, pressing the knees a little bit closer to the ground.
26:10Good.
26:11Good.
26:14Feel the stretch on the sides of your booty again.
26:17Inner thighs.
26:21And inhale.
26:22Lift it up.
26:23Flat back.
26:24We're going to open up into a straddle stretch.
26:26So open those legs up wide.
26:28Inhale.
26:29Lift up.
26:30Exhale.
26:30Flat back.
26:31All the way forward.
26:32As long as you can hold that flat back.
26:33And then collapse it forward.
26:36Guys, enjoy these stretches.
26:3821 days.
26:38There's only three active recovery days.
26:41So really enjoy it.
26:43Stretch through it.
26:44Loosen everything back up.
26:46Keep breathing.
26:48Rotate those knees back.
26:50I want you to walk it all the way around to the right side.
26:54Press that left glute into the ground.
26:56Try to kiss the top of that right knee.
26:57Inhale.
27:03And exhale.
27:04Sink deeper into it.
27:07You might be gripping in your thighs right now.
27:10You might be clenching your muscles because you are trying to stretch.
27:12Your body is resisting it.
27:14I want you to really try to let it go.
27:16Walk those hands around to the center.
27:18We're going to walk it all the way around to the left.
27:21Press that left glute into the ground.
27:23Try to kiss the top of the left knee.
27:25And a nice big inhale.
27:33And exhale.
27:34Sink deeper.
27:39Walk the hands back to the center.
27:42I want you to sit all the way up.
27:43We're going to inhale.
27:44Fold it over to the side.
27:47Stretching it all out.
27:48Elongating.
27:49Trying to reach past those toes.
27:51Looking up towards the center of the elbow.
27:57Eye of the elbow.
27:58Now from here, I want you to rotate.
28:00Open that chest up towards the ceiling.
28:02Stretch it out.
28:07And again, fold it back over.
28:09Inhale.
28:10Lift it up.
28:10Other side.
28:12Reach, reach, reach.
28:15Take your eyes up towards the eye of the elbow.
28:17And again, rotate.
28:22Open that chest up.
28:24Hold it right here.
28:27You're going to feel this.
28:28Open your chest back up.
28:30You're going to feel this stretch in your side.
28:32You might still feel the stretch on your inner thighs as well.
28:35Fold it over.
28:37And lift it all the way up.
28:39I want you to bring your legs in.
28:41We're going to lay all the way down on our mat.
28:44Pull it into a tight little ball right here.
28:49And we're going to drop our knees to the right.
28:53Big stretch in the spine.
28:55Looking out over the left fingers.
28:58Pressing your shoulder blades down on the ground.
29:01If you can, try to extend that bottom leg out.
29:04You can use your hand to pull your knee just a little bit closer to the ground.
29:07Again, press those shoulder blades down into the ground as much as you can.
29:15Feeling the stretch in the side of the booty.
29:18And bend both knees in.
29:20Roll it back into a ball in the center.
29:22Hug it in tight.
29:25And drop the knees to the other side.
29:28Big rotation in the spine.
29:30Press the shoulder blades down.
29:32Extend that bottom leg if you can.
29:35Use your hand to pull the knee just a little bit closer to the ground.
29:38And bring both those knees in.
29:50Bring it into a ball one more time.
29:53And extend the legs all the way out.
29:56Drop the palms down to the ground.
29:58Palms are facing up.
30:00I want you to just relax right here.
30:02Corpse pose.
30:03Breathe deep.
30:07Again, flood those muscles with oxygen.
30:15Feel your whole body just melt into the ground.
30:18I want you to slowly start to wiggle your fingers and your toes, waking your body back up.
30:40In your own time, roll to your right side.
30:46Sitting up slowly.
30:49We're just going to sit cross-legged.
30:51I want you to remember, yoga is all about the mind-body connection.
30:55So appreciate what your body did for you this week.
30:58Be ready for next week.
30:59Remember, post your pictures of you and your favorite yoga poses.
31:03Hashtag it 21-day fix for me.
31:05At the end of yoga class, we always like to end with a namaste.
31:08So do it with me.
31:09Bring the hands to the center of the heart.
31:11Right here with me.
31:12Namaste.
31:14I'll see you tomorrow.
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