A yoga practice

A Yoga Practice – 30 Minute Workout

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hi it’s Lia from the yoga house in

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Kingston New York today we’re going to

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do a vinyasa style practice it’s about

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30 minutes long so we’ll take a

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comfortable seat to start let the hands

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fall in the lap wherever is comfortable

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and we’ll draw our attention to breath

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first allow the breath to slow pay

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attention as you inhale right to the

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chest

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long slow exhales leave from the belly

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you might even add your ujjayi breath

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that’s a whisper at the back of the

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throat it generates heat throughout your

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system and it’ll even create a rhythm

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that can carry you through the practice

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most of all at the mind take it easy

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lift palms together gazing up and let’s

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exhale hinge all the way forward fingers

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reach out tail bone plants you might

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take this time to set an intention for

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your practice today coming back up to

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sit let’s lift arms again and then twist

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all the way to the left take right hand

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to the outside of left knee and that

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left hand if you like can grab a foot if

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you’re in half Lotus here but that grab

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is not important what you’re working on

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is sitting tall allowing the chest to be

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wide let’s take inhales all inhale back

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up switch legs here and we’ll exhale

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hinging forward returning to that

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intention that you set

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Oh

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coming back up to set take arms wide

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palms touch twisting to the right hands

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come down and again

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sit tall gazing over right shoulder

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eventually the inhalations help the

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spine grow even taller any exhales help

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you twist more deeply full breaths

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maintain that audible breath if you can

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and then we’ll take the arms wide back

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up to Center finding a side stretch now

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right hand reaches out left palm reaches

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over come up on the inhale and exhale

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come deeper rolling that left shoulder

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open ribcage up to the sky one last time

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here nice and deep just love that side

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body stretch back to Center for a moment

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and we’ll track left fingers out to the

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side right arm swoops over once full

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Bend inhale lightly release it exhale

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deep Bend once again last one inhale

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release and exhale deeply stretch

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rolling that shoulder open coming back

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up to Center come to all fours now from

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all fours we’ll do a wrist opening to

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start I’m taking my fingers toward my

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knees just making big circles bringing

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some heat to the wrists taking fingers

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forward continue this circular motion

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opening up the wrists even opening up

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the feet and toes to an extent next

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we’ll take the right foot between the

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hands might take the left knee back a

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few inches as you take hands to right

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knee sitting up tall at yourself sink

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down arms reach up big inhalation and

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exhale hands right to the ground

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straight and right leg and take a

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forward fold here taking about five

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breaths using these breaths to grow into

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the stretch to bring heat right to that

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hamstring

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coming back up to this lunge roll my mat

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over to because I have a pointy need and

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will Bend that left knee up reach around

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with with left hand grab the foot or

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ankle gaze over that left shoulder

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you’ve got your forearm your right forum

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resting right on the knee when all I’ve

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done is roll the back heel lift left arm

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up and I’ve found an easy side angle

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position taking my left hand all the way

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back around my body grabbing the right

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thigh again the grab isn’t important

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what’s important is that twisting open

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sensation that you feel roll hands back

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down and take a child’s pose coming back

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into all fours left foot forward now

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track right knee back sit up place hands

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on the left knee let yourself sink it

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flexors open inhalation arms reach up

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and back palms touch you’ll exhale hands

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to the floor

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straightening left leg and taking a

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forward fold give yourself five breaths

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or so warming deepening this stretch

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back up to this lunge you might roll

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your mat you bend the right knee up

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reach around and grab it left forearm is

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resting right on that knee gaze over

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right shoulder feel this stretch of the

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quadricep right quadricep

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don’t have to come as deeply as you

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possibly can just start to open up

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you’re not warm yet

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now we’ll tuck the back toe roll the

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back heel down and lift up you’re an

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easy side angle pose

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you might take that right arm all the

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way around your body trying to hook it

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on the left hip or left thigh somewhere

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once again the sensation you want to

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feel is just openness in the chest

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rootedness and the legs a little bit of

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a spinal twist roll all the way back

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down hands plant and take a child’s pose

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opening up the back now let’s go get

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forearms on the ground roll into a

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sphinx pose lifting the shoulders gazing

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forward well right back into your

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child’s pose don’t do two Cobras roll

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right into a low Cobra to start elbows

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tucked tightly at the sides chest

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beaming forward take child’s and roll

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back into it a little bit of a higher

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Cobra this time rolling shoulders back

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and open chest beaming forward child’s

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pose last version will be an upward

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facing dog roll all the way through up

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and open lift the hips lift the thighs

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up off the ground gaze up roll shoulders

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back feel that opening in the spine I’m

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twisting side to side here just really

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cracking my back and we’ll come back

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into Child’s preparing for a session

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ahead of us can tuck toes and grab the

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heels roll the crown of the head on the

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ground this really rounds the spine it

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feels so nice next come right into

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downward facing dog

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set up this pose in any way you need to

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rocking side to side jogging out heels

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settle into downward dog in your way

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take the right foot forward roll back

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heel lift arms all the way up for

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warrior one they can start Center lean

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forward exhale and then inhale open back

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up exhale reach forward and inhale reach

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up exhale hands back to neutral open

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right into warrior two scanning your

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alignment gazing over right long fingers

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nice deep lunge wide open hips next

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reach forward with right hand planted on

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the outside of right foot left arm rolls

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up and we’ll make three big circles with

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this arm the intention is to roll that

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left shoulder open ever more finally let

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the fingers track over and then we’ll

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straighten this right leg coming into a

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wide legged trikanasana triangle so the

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right hand is on the foot or ankle floor

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ankle could even be at a block left hand

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is reaching up and you might choose to

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take it around your body as I have here

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right arm might lift up off the ground

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if you’d like to support that posture

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core with the core bend that right knee

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and then step right to downward facing

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dog from here left foot steps forward

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let’s roll back heel inhale lift up

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warrior one inhalation exhale hands to

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prayer and lean forward a little bit

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inhale reach back and up exhale forward

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last one inhale lift all the way open up

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and exhale release it coming into

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warrior two now hips open wide arms at

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equal height and gazes over left long

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fingers breath is fluid

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next we’ll reach through left fingers

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plant those have that hand on the

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outside of this left foot you can always

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take a block there if that’s too tough

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we’ll make big circles with the arm

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opening that right shoulder twisting

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ribcage up to the sky and eventually

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letting the arms settle over the ear a

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little by little straightening this left

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leg now finding a triangle pose that

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works for you taking the hand left hand

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where it wants to be always working on

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opening this right hip more and more if

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you’d like to you might take the right

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hand around the body lifting left palm

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up for course supported posture keep the

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breath moving then the left knee find a

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side angle and then roll hands to the

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ground

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stepping yourself right into downward

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dog and smoothing out the breath next

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shift yourself

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into plank position and we’ll roll into

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right side plank stacking left foot

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right onto that right foot lift the hips

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high even send them forward just a bit

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gaze up toward left fingers if possible

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let the breath be smooth and we’ll roll

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right back to plank coming into left

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side plank now shift weight to the left

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side stack that right foot don’t be

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afraid of falling and we’ll take right

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fingers up to the sky lift the hips

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perhaps even send them gently forward

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this is such a nice core strengthener

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and we’ll roll back to Center and take

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downward dog coming on to knees now

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let’s lift the hips high take hands

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right to hips will do a camel

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preparation pose tucking toes sending

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hips forward and gazing all the way back

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this is a deep backbend try flattening

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the low spine to protect it

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and roll back to centre

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taking child’s pose feel this

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counteracting movement so good for the

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spine and we’ll make our way back to

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downward-facing dog

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catch the breath here and then we’ll be

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softening these gazing forward stepping

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or floating two hands take yourself into

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forward fold you needn’t grab the back

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of the legs unless you want to here you

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can soften knees if you need to you

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might find that it’s nice to grab elbows

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let gravity carry you down most

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importantly keep that breath moving

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opening up the back of the legs little

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by little

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next inhale lift the gaze exhale hands

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to hips inhale stand all the way up

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we’ll get a heart opener here gazing up

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and finding neutral spine taking hands

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to heart center preparing for a vinyasa

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exhale arms release inhale palms reach

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up exhale dive for forward fold

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uttanasana inhale lift the gaze and

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exhale step or float into plank or

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chaturanga rolling into Cobra or upward

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facing dog and right into downward dog

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kicking right leg up high let’s take it

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all the way two hands roll back heel and

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lift up for warrior one exhale open out

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to warrior two and inhale take peaceful

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reverse warrior

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tracking left hand down the leg right

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palm reaches back if you’d like this to

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be a core supporting pose a core

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strengthener you could lift the back

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palm and we’ll reach all the way forward

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plant right hand in front of left right

263
00:13:52,159 –> 00:13:54,279
foot for half moon or ardha chandrasana

264
00:13:54,279 –> 00:13:57,679
lifting left leg let’s flex that foot we

265
00:13:57,679 –> 00:13:59,299
want it about parallel with the ground

266
00:13:59,299 –> 00:14:05,430
beneath us find your balance

267
00:14:05,430 –> 00:14:10,560
soften separate out into warrior two

268
00:14:10,560 –> 00:14:13,780
quick peaceful warrior and will windmill

269
00:14:13,780 –> 00:14:15,370
arm stepping all the way through vinyasa

270
00:14:15,370 –> 00:14:20,590
rolled down and up and open and back

271
00:14:20,590 –> 00:14:26,140
into downward facing inhalation kick

272
00:14:26,140 –> 00:14:28,870
left leg up exhale step it two hands

273
00:14:28,870 –> 00:14:31,090
roll back hey let’s lift up take warrior

274
00:14:31,090 –> 00:14:34,390
one inhale and exhale open out to

275
00:14:34,390 –> 00:14:35,730
warrior two

276
00:14:35,730 –> 00:14:38,320
inhale track right palm down the leg

277
00:14:38,320 –> 00:14:41,890
back leg left arm reaches over keep that

278
00:14:41,890 –> 00:14:45,010
deep lunge and then maybe lift that

279
00:14:45,010 –> 00:14:47,380
bottom palm supporting yourself with the

280
00:14:47,380 –> 00:14:49,930
strength of your core eventually

281
00:14:49,930 –> 00:14:51,820
remember we’re rolling down here finding

282
00:14:51,820 –> 00:14:54,430
artisan dross on our half moon left hand

283
00:14:54,430 –> 00:14:55,900
plants on the ground in front of left

284
00:14:55,900 –> 00:14:57,840
foot right underneath that left shoulder

285
00:14:57,840 –> 00:15:00,970
lift the right leg up take the right

286
00:15:00,970 –> 00:15:04,630
palm up fingers up lifting the gaze if

287
00:15:04,630 –> 00:15:09,850
you can alignment is this right leg is

288
00:15:09,850 –> 00:15:11,500
about parallel with the ground maybe a

289
00:15:11,500 –> 00:15:14,110
little higher flexing right foot just

290
00:15:14,110 –> 00:15:18,730
find your balance softening on warrior

291
00:15:18,730 –> 00:15:22,180
two take arms back for a moment and then

292
00:15:22,180 –> 00:15:23,650
windmill arms to the ground

293
00:15:23,650 –> 00:15:26,170
stepping back plank position roll down

294
00:15:26,170 –> 00:15:26,950
chaturanga

295
00:15:26,950 –> 00:15:30,310
lift up upward facing and into downward

296
00:15:30,310 –> 00:15:34,960
facing reset breath here let it move

297
00:15:34,960 –> 00:15:38,320
right into the chest and exhale from the

298
00:15:38,320 –> 00:15:40,530
belly

299
00:15:45,779 –> 00:15:48,520
soften DEA’s gaze forward we’ll step her

300
00:15:48,520 –> 00:15:52,990
hop two hands take forward fold and lift

301
00:15:52,990 –> 00:15:55,529
all the way up palms touch overhead

302
00:15:55,529 –> 00:16:00,630
exhale hands to heart center and release

303
00:16:02,220 –> 00:16:09,970
shifting gears now let’s step into wide

304
00:16:09,970 –> 00:16:13,450
legged pose hands right to hips elbows

305
00:16:13,450 –> 00:16:15,250
toward one another inhale lift the gaze

306
00:16:15,250 –> 00:16:18,339
tuck tailbone exhale hinge forward let

307
00:16:18,339 –> 00:16:21,850
hands drop underneath you and then use

308
00:16:21,850 –> 00:16:24,850
the breath to dig deeper into this fold

309
00:16:24,850 –> 00:16:28,570
perhaps walking hams past that invisible

310
00:16:28,570 –> 00:16:31,810
line that connects your heels imagine

311
00:16:31,810 –> 00:16:33,459
taking the belly all the way between the

312
00:16:33,459 –> 00:16:36,850
legs try pointing your sitting bones

313
00:16:36,850 –> 00:16:42,070
even higher up toward the ceiling we’ll

314
00:16:42,070 –> 00:16:45,520
inhale lift the gaze exhale hands to

315
00:16:45,520 –> 00:16:48,010
hips inhale stand up tuck tailbone lift

316
00:16:48,010 –> 00:16:48,760
the chest

317
00:16:48,760 –> 00:16:51,970
and back to neutral arms out wide

318
00:16:51,970 –> 00:16:54,640
interlace hands behind us pull on those

319
00:16:54,640 –> 00:16:58,089
knuckles inhale lift the gaze and exhale

320
00:16:58,089 –> 00:17:00,730
hinge all the way forward let hands fly

321
00:17:00,730 –> 00:17:04,179
overhead send breath right to the front

322
00:17:04,179 –> 00:17:05,829
of your shoulders where you’re

323
00:17:05,829 –> 00:17:09,910
experiencing an opening keep the breath

324
00:17:09,910 –> 00:17:15,819
fluid remember oje breathing so good for

325
00:17:15,819 –> 00:17:19,350
generating heat in your system

326
00:17:20,398 –> 00:17:25,239
inhale all the way up gaze up open the

327
00:17:25,239 –> 00:17:32,409
chest and back to neutral spine inching

328
00:17:32,409 –> 00:17:34,029
feet a little bit closer together we’ll

329
00:17:34,029 –> 00:17:34,869
come into a squat

330
00:17:34,869 –> 00:17:37,059
s’okay up toes point out a little bit

331
00:17:37,059 –> 00:17:38,950
let’s take hands to heart center elbows

332
00:17:38,950 –> 00:17:40,989
help the knees wide we’re sitting as

333
00:17:40,989 –> 00:17:44,169
tall as we can we’ll reach hands forward

334
00:17:44,169 –> 00:17:46,779
try reaching the right arm in front of

335
00:17:46,779 –> 00:17:48,970
the right shin and then around the back

336
00:17:48,970 –> 00:17:52,179
of your body that left arm might reach

337
00:17:52,179 –> 00:17:53,350
up and back

338
00:17:53,350 –> 00:17:56,710
it might even grab you might even grab

339
00:17:56,710 –> 00:17:59,619
your left wrist with the right hand

340
00:17:59,619 –> 00:18:02,259
if you cannot grab it is of no

341
00:18:02,259 –> 00:18:03,190
importance

342
00:18:03,190 –> 00:18:05,710
just get the twist come all the way

343
00:18:05,710 –> 00:18:09,460
forward round the spine by tucking the

344
00:18:09,460 –> 00:18:14,320
chin and we’ll walk forward in the squat

345
00:18:14,320 –> 00:18:16,539
again take a break if you need one left

346
00:18:16,539 –> 00:18:19,690
hand around the outside front of this

347
00:18:19,690 –> 00:18:22,419
left shin reach it behind your body and

348
00:18:22,419 –> 00:18:25,419
maybe bind but we’re getting a twist

349
00:18:25,419 –> 00:18:27,929
that’s the important part

350
00:18:27,929 –> 00:18:36,279
keep the breath circulating and slowly

351
00:18:36,279 –> 00:18:39,129
release rolling out of it as we rolled

352
00:18:39,129 –> 00:18:46,080
in taking hands right back to the center

353
00:18:46,080 –> 00:18:49,149
try a lift now try taking the hands

354
00:18:49,149 –> 00:18:51,399
behind that invisible line that connects

355
00:18:51,399 –> 00:18:53,019
your heels walk them pretty far back

356
00:18:53,019 –> 00:18:55,840
fingers facing forward and try crossing

357
00:18:55,840 –> 00:18:58,809
ankles if you can cross ankles and keep

358
00:18:58,809 –> 00:19:00,039
the hips pretty high you might be able

359
00:19:00,039 –> 00:19:01,960
to straighten legs like I just did and

360
00:19:01,960 –> 00:19:03,999
step on out of it give yourself a

361
00:19:03,999 –> 00:19:06,070
forward fold you can pause that and try

362
00:19:06,070 –> 00:19:07,749
it again if you want to try if you want

363
00:19:07,749 –> 00:19:13,179
to and we’ll open hips here let’s take

364
00:19:13,179 –> 00:19:15,850
right hand underneath left arm grab that

365
00:19:15,850 –> 00:19:17,950
right left ankle and lift left fingers

366
00:19:17,950 –> 00:19:19,830
up to the ceiling

367
00:19:19,830 –> 00:19:22,679
come back to Center take left arm

368
00:19:22,679 –> 00:19:24,600
underneath right now right fingers reach

369
00:19:24,600 –> 00:19:29,279
up getting this beautiful twist looping

370
00:19:29,279 –> 00:19:31,919
hips straight if possible back to Center

371
00:19:31,919 –> 00:19:34,200
let’s get a couple runners and lunges

372
00:19:34,200 –> 00:19:36,570
quickly open up the hips we’ll walk over

373
00:19:36,570 –> 00:19:40,049
the right side then right knee and come

374
00:19:40,049 –> 00:19:42,659
to forearms that’s not possible take a

375
00:19:42,659 –> 00:19:45,390
blanket underneath the forearms let head

376
00:19:45,390 –> 00:19:47,850
and neck relax it’s a wonderful hip

377
00:19:47,850 –> 00:19:50,519
opener for more of a challenge you could

378
00:19:50,519 –> 00:19:55,110
lift that back knee just love the

379
00:19:55,110 –> 00:19:58,889
opening you’re creating walk back to

380
00:19:58,889 –> 00:20:00,809
Center and then over to the left bending

381
00:20:00,809 –> 00:20:03,539
left knee finding that hip opener take

382
00:20:03,539 –> 00:20:05,850
forearms to the ground and release head

383
00:20:05,850 –> 00:20:10,950
and neck if you’d like the challenge

384
00:20:10,950 –> 00:20:18,120
we’ll lift the back knee just love the

385
00:20:18,120 –> 00:20:22,130
opening you can create in your hips here

386
00:20:28,460 –> 00:20:33,269
come back to Center and I’m just swaying

387
00:20:33,269 –> 00:20:37,429
left and right bring you heat to the

388
00:20:37,429 –> 00:20:42,360
abductors and inching feet little closer

389
00:20:42,360 –> 00:20:42,990
together

390
00:20:42,990 –> 00:20:47,100
bison stages take you forward fold again

391
00:20:47,100 –> 00:20:51,240
and again ultimately bringing feet hips

392
00:20:51,240 –> 00:20:53,460
distance grabbing yoga toe lock and

393
00:20:53,460 –> 00:20:55,139
taking elbows wide

394
00:20:55,139 –> 00:20:57,720
let head and neck release down send the

395
00:20:57,720 –> 00:21:00,000
sitting bones high and let the breath

396
00:21:00,000 –> 00:21:02,659
circulate

397
00:21:05,920 –> 00:21:10,270
let every exhale pull you deeper let

398
00:21:10,270 –> 00:21:14,070
every inhale pull the spine long

399
00:21:16,560 –> 00:21:20,430
release it stepping in the palms now

400
00:21:20,430 –> 00:21:22,960
point the fingers toward the heels you

401
00:21:22,960 –> 00:21:25,780
can build bend elbows again can always

402
00:21:25,780 –> 00:21:28,600
soften these if you need to shift some

403
00:21:28,600 –> 00:21:30,850
weight to the toes and notice how that

404
00:21:30,850 –> 00:21:35,980
stretches the calf muscle nicely I’m

405
00:21:35,980 –> 00:21:37,360
walking to the center of my mat facing

406
00:21:37,360 –> 00:21:39,160
forward preparing for Bock asana

407
00:21:39,160 –> 00:21:41,370
practice coming to tippy toes and

408
00:21:41,370 –> 00:21:43,930
planting these high up in the armpits or

409
00:21:43,930 –> 00:21:48,010
high on the upper arms shifting weight

410
00:21:48,010 –> 00:21:51,490
to my my palms I’m lifting heels up off

411
00:21:51,490 –> 00:21:53,050
the ground you might try lifting one at

412
00:21:53,050 –> 00:21:55,720
a time lift the gaze if possible and

413
00:21:55,720 –> 00:21:58,180
then give yourself a vinyasa possibly

414
00:21:58,180 –> 00:22:00,100
shooting out into plank that’s not

415
00:22:00,100 –> 00:22:03,130
possible who cares just clear everything

416
00:22:03,130 –> 00:22:05,770
out the vinyasa love your practice love

417
00:22:05,770 –> 00:22:10,960
the stage you’re at and we’ll come back

418
00:22:10,960 –> 00:22:14,380
onto hips taking hands to the hips

419
00:22:14,380 –> 00:22:16,120
elbows close to one another let’s

420
00:22:16,120 –> 00:22:18,130
tighten the buttocks send the hips

421
00:22:18,130 –> 00:22:21,820
forward as we lean back this time taking

422
00:22:21,820 –> 00:22:27,040
hands onto the heels for camel so

423
00:22:27,040 –> 00:22:31,720
important to keep breathing here spine

424
00:22:31,720 –> 00:22:33,790
opens up little by little if you need to

425
00:22:33,790 –> 00:22:39,490
come out definitely come out lifting

426
00:22:39,490 –> 00:22:41,770
back up nice and slow head is the last

427
00:22:41,770 –> 00:22:44,740
thing up let’s round the spine I’ll take

428
00:22:44,740 –> 00:22:49,170
Child’s Pose we’ll spend a moment here

429
00:22:49,170 –> 00:22:51,790
you might return to that intention you

430
00:22:51,790 –> 00:22:54,120
set

431
00:23:04,800 –> 00:23:07,030
we’ll come right into downward-facing

432
00:23:07,030 –> 00:23:08,790
dog

433
00:23:08,790 –> 00:23:10,930
preparing for pigeon let’s kick right

434
00:23:10,930 –> 00:23:13,210
leg up high send that knee right behind

435
00:23:13,210 –> 00:23:16,090
the right wrist and take the left leg

436
00:23:16,090 –> 00:23:19,350
long behind you let’s lift the arms and

437
00:23:19,350 –> 00:23:22,630
then walk ourselves forward making a

438
00:23:22,630 –> 00:23:25,930
pillow with the hands relaxing as

439
00:23:25,930 –> 00:23:28,330
completely as you can if your hips are

440
00:23:28,330 –> 00:23:30,160
tight we’ll place a blanket underneath

441
00:23:30,160 –> 00:23:35,200
the right hip here give yourself over to

442
00:23:35,200 –> 00:23:36,720
pigeon

443
00:23:36,720 –> 00:23:40,960
there is no hip opener liked it learn to

444
00:23:40,960 –> 00:23:59,470
love it sit all the way up arms reach up

445
00:23:59,470 –> 00:24:04,570
and hands back down twists over to the

446
00:24:04,570 –> 00:24:06,940
left and Bend that left knee like I did

447
00:24:06,940 –> 00:24:08,380
in the beginning when you grab that foot

448
00:24:08,380 –> 00:24:11,230
or ankle and I’m gonna grab my front

449
00:24:11,230 –> 00:24:13,900
foot I took the knee closer to my

450
00:24:13,900 –> 00:24:17,230
midline and I’m lifting the feet and

451
00:24:17,230 –> 00:24:20,290
trying to get them to touch if your

452
00:24:20,290 –> 00:24:22,840
front foot barely comes up off the

453
00:24:22,840 –> 00:24:23,460
ground

454
00:24:23,460 –> 00:24:26,620
it doesn’t matter there’s a lot of

455
00:24:26,620 –> 00:24:28,450
torque in the knee there so don’t push

456
00:24:28,450 –> 00:24:32,200
it just come to where you can will take

457
00:24:32,200 –> 00:24:34,720
downward facing and take the right leg

458
00:24:34,720 –> 00:24:39,550
up high and lifting left leg preparing

459
00:24:39,550 –> 00:24:41,320
for pigeon on this side let’s tuck that

460
00:24:41,320 –> 00:24:45,750
knee behind left wrist prepare yourself

461
00:24:45,750 –> 00:24:49,120
straighten that right leg and then we’ll

462
00:24:49,120 –> 00:24:52,179
lift arms all the way up

463
00:24:52,179 –> 00:24:55,600
and walk yourself forward make a pillow

464
00:24:55,600 –> 00:24:58,809
with your hands and sink into your

465
00:24:58,809 –> 00:25:27,999
pigeon pose keep breath moving let it be

466
00:25:27,999 –> 00:25:35,080
easy and we’ll lift back up and he’ll

467
00:25:35,080 –> 00:25:39,759
reach arms up and then release take this

468
00:25:39,759 –> 00:25:42,700
left knee close to the midline turn to

469
00:25:42,700 –> 00:25:44,320
the right try bending that right knee

470
00:25:44,320 –> 00:25:48,730
and grabbing the foot or ankle next you

471
00:25:48,730 –> 00:25:50,860
would grab the left foot or ankle and

472
00:25:50,860 –> 00:25:53,139
try lifting it up again don’t push too

473
00:25:53,139 –> 00:26:00,940
hard that knees delicate and try it

474
00:26:00,940 –> 00:26:04,889
pointing the feet toward each other

475
00:26:05,759 –> 00:26:08,470
send breath and heat right to those

476
00:26:08,470 –> 00:26:14,340
knees you’re doing a lot of work

477
00:26:15,720 –> 00:26:19,570
we’ll release it nice and gently come

478
00:26:19,570 –> 00:26:21,400
back to face forward step into

479
00:26:21,400 –> 00:26:22,900
downward-facing dog

480
00:26:22,900 –> 00:26:25,390
kick the left leg high to release the

481
00:26:25,390 –> 00:26:30,120
pigeon and back into downward facing

482
00:26:30,360 –> 00:26:33,130
soften knees and separ hop right to

483
00:26:33,130 –> 00:26:36,220
seated position now legs extended come

484
00:26:36,220 –> 00:26:38,020
to the front of sit bones sit up tall

485
00:26:38,020 –> 00:26:40,630
finding dandasana the staff pose

486
00:26:40,630 –> 00:26:43,990
toes touching sitting tall it’s inhale

487
00:26:43,990 –> 00:26:47,440
reach up palms touch exhale hinging

488
00:26:47,440 –> 00:26:49,300
forward keep a flat back as much as

489
00:26:49,300 –> 00:26:52,810
possible gaze is toward the toes that

490
00:26:52,810 –> 00:26:55,810
will lengthen your spine and prevent a

491
00:26:55,810 –> 00:27:03,250
hunch as much as possible if you’re

492
00:27:03,250 –> 00:27:05,350
still working on opening hamstrings

493
00:27:05,350 –> 00:27:08,200
I do recommend trying to keep the legs

494
00:27:08,200 –> 00:27:10,780
straight doesn’t matter how far forward

495
00:27:10,780 –> 00:27:13,000
you can get as long as you’re sending

496
00:27:13,000 –> 00:27:19,840
breath right to the legs opening up if

497
00:27:19,840 –> 00:27:22,200
you’re more experienced or more flexible

498
00:27:22,200 –> 00:27:25,660
you might even grab the wrists behind

499
00:27:25,660 –> 00:27:28,930
the feet um inhale will lift all the way

500
00:27:28,930 –> 00:27:31,900
up palms touch overhead and we’re going

501
00:27:31,900 –> 00:27:33,640
to tuck the belly in toward the spine

502
00:27:33,640 –> 00:27:36,700
roll back slowly keep the feet lifted

503
00:27:36,700 –> 00:27:39,130
about four inches up off the ground come

504
00:27:39,130 –> 00:27:41,290
into breathing exercise hands to the low

505
00:27:41,290 –> 00:27:43,660
belly gaze at the toes we’re finding

506
00:27:43,660 –> 00:27:46,720
color but see breath firm forceful

507
00:27:46,720 –> 00:27:49,360
exhales right from the belly coming out

508
00:27:49,360 –> 00:27:51,790
of the nose inhalations are passive do

509
00:27:51,790 –> 00:27:54,540
twenty-five

510
00:28:00,500 –> 00:28:04,679
eventually really saying taking these

511
00:28:04,679 –> 00:28:07,140
and Ord the chest crossing right knee

512
00:28:07,140 –> 00:28:10,049
over left and then helping it over to

513
00:28:10,049 –> 00:28:11,909
the side planting both shoulder blades

514
00:28:11,909 –> 00:28:14,480
down gaze over to your right

515
00:28:14,480 –> 00:28:20,070
and release let the floor absorb some of

516
00:28:20,070 –> 00:28:21,690
the tension that you have in your hips

517
00:28:21,690 –> 00:28:26,429
and your spine you will come back to

518
00:28:26,429 –> 00:28:29,159
Center hugging knees back in let’s cross

519
00:28:29,159 –> 00:28:31,590
left knee over right let the knees fall

520
00:28:31,590 –> 00:28:34,100
to the right as your gaze moves left and

521
00:28:34,100 –> 00:28:38,870
both shoulder blades plant on the ground

522
00:28:39,289 –> 00:28:42,179
try to notice some of the tension in

523
00:28:42,179 –> 00:28:45,090
your back and in your hips you weren’t

524
00:28:45,090 –> 00:28:47,940
thinking about before and then try to

525
00:28:47,940 –> 00:28:52,220
use the twist to release that tension

526
00:28:54,980 –> 00:28:56,970
rolling back to Center

527
00:28:56,970 –> 00:28:59,340
hug knees in take hands to the inside of

528
00:28:59,340 –> 00:29:01,860
the feet we’re taking these Android

529
00:29:01,860 –> 00:29:03,720
armpits for a happy baby rocking it

530
00:29:03,720 –> 00:29:09,240
around massaging low spine taking fish

531
00:29:09,240 –> 00:29:11,490
legs soles the feet together knees out

532
00:29:11,490 –> 00:29:16,919
wide reclined baddha konasana just to

533
00:29:16,919 –> 00:29:18,179
flatten the back and then we’re

534
00:29:18,179 –> 00:29:20,700
extending legs finding shavasana or

535
00:29:20,700 –> 00:29:23,940
final relaxation pose feet a little

536
00:29:23,940 –> 00:29:26,370
wider than the mat or a little wider

537
00:29:26,370 –> 00:29:29,720
than hips distance toes playing outward

538
00:29:29,720 –> 00:29:32,789
arms alongside of the body palms facing

539
00:29:32,789 –> 00:29:37,320
up lie your body to sink into the ground

540
00:29:37,320 –> 00:29:40,860
beneath you knowing that the earth is

541
00:29:40,860 –> 00:29:43,770
fundamentally supportive of you and

542
00:29:43,770 –> 00:29:48,330
anything you’d like to do let’s relax

543
00:29:48,330 –> 00:29:51,049
here for a moment

544
00:30:17,480 –> 00:30:20,190
you begin to bring subtle movements back

545
00:30:20,190 –> 00:30:23,630
to the body wiggling fingers and toes

546
00:30:23,630 –> 00:30:26,280
bringing movement to bigger joints maybe

547
00:30:26,280 –> 00:30:29,970
taking a stretch overhead moving in any

548
00:30:29,970 –> 00:30:33,570
way you’d like to to wake up eventually

549
00:30:33,570 –> 00:30:39,200
rolling to one side before you take seat

550
00:30:41,750 –> 00:30:45,980
it’s coming to cross-legged position

551
00:30:46,790 –> 00:31:06,270
hands into prayer singing in ohm thank

552
00:31:06,270 –> 00:31:09,030
you so much for joining me happy

553
00:31:09,030 –> 00:31:13,640
practicing and namaste

554
00:31:24,820 –> 00:00:00,000
you

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