4 day yoga retreat

Yoga to Calm | Day 4 | 7 Day Home Yoga Retreat

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hello my name is Lacey Haynes welcome to

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our seven day home yoga retreat here on

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do you yoga are you wanting to feel

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softer in the heart more open in your

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chest have you been working at a

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computer or are you feeling hunched over

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in your daily life well this is going to

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be the perfect medicine for you we’re

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going to do a class dedicated to getting

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open in the physical and emotional heart

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so that you can feel lighter more

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positive and more joyful let’s begin

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we’re going to start in anahatasana this

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is a really lovely pose for softening

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the chest down so walk your hands out

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keep your bum nice and high rest your

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forehead on the ground and then walk

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your hands out a little bit further roll

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your shoulders back and down your spine

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and then imagine that there’s a weight

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right in the center of your heart and

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it’s pulling your heart towards the

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ground now take a really big breath into

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this space and open your mouth and let

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it go again press the floor away drop

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down through your chest take a big rich

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breath and let it go one more for good

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luck

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take a big breath in and exhale let it

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go walk yourself up a pose that’s great

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for so many things but we’ll bring the

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intention of expanding the collarbones

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into it

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it’s our little cat-cow flow so we’ll do

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a few rounds extend your chest forward

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broaden your collarbones and then tuck

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your tailbone lift your heart towards

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your shoulder blades again inhale shine

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your chest and you can really slingshot

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your chest through your arms and then

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you can draw it up into your spine

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always breathing really nice and broad

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breaths inhale and exhale good come to

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Center we’re gonna walk back maybe stand

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up on your knees you might need to tuck

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your knees under or fold your mat under

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a second time we’re going to do a couple

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of camel variations bring your hands

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onto your hips and hook your tailbone

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into your body squeeze your shoulders

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together behind your back imagine you’re

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trying to hold a little ball there and

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then with your elbows coming together

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slide your heart up to the ceiling but

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keep your chin tucked feel how much

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opening you’re getting already and I’ll

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enjoy that take a big breath in and a

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long breath out good one more inhale and

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exhale release come to Center grab your

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hands together behind your back so going

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a little bit deeper

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now shrug your shoulders up to your ears

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slide them down towards your hips you’re

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gonna want to draw your pelvic floor

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subtly into your body hook your tailbone

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forward and then peak your heart up

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still keeping your chin tucked so this

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is turning into a backbend but you’re

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really supporting the low back by using

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the pelvic floor lift your hearts lift

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your gaze just a bit pay attention to

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how your neck feels breathe in and

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breathe out good imagine you’re shining

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a big light out of your chest inhale and

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exhale release come back to Center okay

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let’s do one more variation of this

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bring a hand onto your hip and bring one

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hand onto your heart so you’re really

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focusing on this space now imagine you

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can kind of slide up into your heart

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press your chest skywards stay with one

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of the first variations if this is

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getting too deep we want to keep you

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healthy and feeling good and then maybe

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your gaze is forward or if your neck is

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happy and healthy

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maybe you gaze up keep your shoulders

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working back in

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and exhale bring yourself up switch

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hands slide your shoulders down lift up

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through your chest inhale and exhale

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good breathe yourself to Center let’s do

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one big expansion so rock your

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fingertips all the way out like they’re

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dancing lift your heart inhale and then

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exhale come back into your table pose

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slide onto your belly we’re gonna do

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Spinks pose and we’re gonna do it a

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couple of ways so we can explore a yin

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energy and a yang energy just meaning

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meaning a little more passive and a

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little more active so let’s start with

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our active Sphinx hands under or elbows

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under your shoulders hands nice and

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broad now inhale peak your heart up lift

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your throat and then exhale drop into

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your shoulders and drop your face could

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roll up like a wave breathe in as you

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come high and exhale drop down good

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you’re doing great strong legs if your

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low back is hurting and you can pull

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your your pelvic floor in and you can

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stay really low if this is too much so

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pay attention to the callings of your

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body inhale exhale release okay this

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last one you’re gonna come up to a

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height that feels good and we’re gonna

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stay here for five breaths imagine

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you’re shining forward through your

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chest your shoulders are working back

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close your eyes and let yourself have a

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soft smile across your face let’s

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breathe together inhale exhale

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doing great inhale exhale full of wrath

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in full breath out the center of joy and

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happiness right at your chest inhale

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into it and exhale out of it last one

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breathe in and out start to fold

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yourself down let’s bring hands under

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shoulders draw your belly in push

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yourself up using the strength of your

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arms and let’s find that soft heart pose

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yet again bum high forehead rests see if

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there’s a little more space to drop down

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take a big breath into your armpits into

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your side ribs let it go at the side

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well down inhale and exhale let’s walk

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the hands back come to seated let’s do

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some little twisting actions touching

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the chest as we go so open your arms

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nice and wide roll your shoulder heads

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back so a lot of getting space in your

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heart is drawing the shoulders back and

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feeling that space between your

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shoulders and your ears and your

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shoulders in your chest

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now as you twist tap your heart look out

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over your shoulder draw your elbows away

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from one another

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breathe back to Center open up an egg

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shell twist good generate a little more

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energy inhale exhale inhale cleansing it

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out two acts out two more exhale one

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more exhale open up bring your hands

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onto your heart center drop your chin

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take a nice full breath into your heart

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and exhale it out feel your heart

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beating feeling a little lighter open

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your eyes bring your hands to your heart

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center well done I hope that you’re

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feeling more spacious in your chest a

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little lighter in your heart a little

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smile air in your cheeks I look forward

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to seeing you again in our next class

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namaste

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