Barre yoga

30-Minute Yoga-Barre Hybrid Workout to Empower Your Body & Mind

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get ready to tone lengthen and awaken

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your body in mind with Corinne the

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co-creator of Shakti bar go ahead and

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grab your free weights and have a chair

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ready we’re gonna get started with our

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Sun Salutations inhale your hands to the

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ceiling

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exhale your hands either to your heart

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center or one hand on the chest and one

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hand on the belly two more times inhale

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the hands out to the ceiling find your

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gaze forward and up exhale to your heart

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center beautiful one more time inhale

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your hands out and up exhale and down to

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your body you know this time spreading

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the feet just slightly you’re gonna take

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a much larger inhale up to the sky

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forward fold

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all the way down let any stress go and

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start to bend your right knee and then

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your left knee and your right and your

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left slide your hands to your shins and

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lift up and to flat back forward amazing

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press your right hand on the ground left

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hand the ground into your plank position

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take a deep inhale and find a chaturanga

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that feels good to you so perhaps on

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your knees or perhaps you become forward

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and down and inhale your heart up exhale

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your heart down or faces dog

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look forward to take a light hop to the

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front of your mat reach your hands over

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your head pull the navel in and extend

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yourself up and back exhale hands to the

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side one more time lift up to the

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ceiling

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squeeze the root down a bit exhale

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forward fold all the way down beautiful

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ladies how you feeling good yeah got a

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little more to do hands on the shin

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lift up look forward exhale again right

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hand and then left into a plank and one

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more time take a chaturanga that makes

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sense for you this morning or this

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afternoon or deceit exhale it energy up

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now I’d love you to take your right knee

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up into your right armpit there and

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place it down on the mat spiral the back

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foot down and become secure and your

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posture before you ride warrior one

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again just warming up take an inhale

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exhale down place your hands on the mat

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and go through your flow a little more

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quickly girls right we’re getting into

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it now yeah get over there you go lift

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up exhale downward dog

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other side lift that left knee into the

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left armpit left elbow area

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place it down secure your back foot on

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the ground I love you’re modifying there

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you can absolutely keep your knee down

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just make sure the toe is untouched

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exhale down and go through your flow one

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last time for the warm up come forward

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and down really charging up these are

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[Music]

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[Laughter]

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excellent ladies all right one last hop

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to the front one last flat back lift

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with the arms out and extended

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oh yeah hands down into Tadasana

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beautiful all right shake up a little

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bit readjust and go ahead and grab your

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free weights make sure you squat down to

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grab them so you’re using your back

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extensors appropriately alright first

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position we’re going to get into our

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some lat rows okay with this move we’re

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going to be activating the back side of

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our body as well as giving our throat

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and heart chakra a little chance to

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charge up alright so go ahead and come

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into this modified chair pose bring your

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shoulders forward and down a little bit

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lower so you’re skipping right here

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right here in the flexors and then bring

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your elbows at a right angle and start

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to pulse and pulse and pulse and pulse

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as you’re activating as part of your

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body you might find your gaze well if

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you’re trying to get out of the move but

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our point here is to empower and

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conserve your own energy so find your

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gaze about two feet in front of you and

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pulse and pulse and if you’re ready for

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a little more of an advanced move lift

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up on the toes first seven six five four

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I know three two and why now keep your

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hands there

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keep your fingers extended come up to

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stand hold that energy for a moment let

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it simmer and then go ahead and come to

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your goddess pose so nice wide squat

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take your own weights on the inner thigh

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and pull back a little bit so that your

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knees are in alignment where we need to

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be for this goddess pose arms are out

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here they’re coming forward we’re gonna

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begin to walk you ready all right no

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weights is totally fine use that energy

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and walk and walk and walk and keep your

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pelvis tucked forward just ever so

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slightly now you can feel the heart rate

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right well yeah exactly so where do you

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feel this the most

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I feel like inner thighs yeah it’s

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really hard for me cuz I’m a little bit

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tight there don’t worry

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good though a little bit lower we’re

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gonna get the heart rate up activate

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those inner thighs a little more high

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ceiling over there

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super

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in it exactly right gotta get that heart

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open so let’s go for ten and eight and

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as I’m counting Uli’s can continue to

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breathe in your nose your mouth

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three two one weights to the center I

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know you want to let go don’t let go I

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know there’s little fires on tops of

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your legs bring your hands out reach up

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your core forward and back this is kind

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of a fight like a social hour how you

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doing good ten and nine I love to keep

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the beat a little bit with my lower body

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get into it don’t take yourself too

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seriously oh yeah four three two one

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awesome all right walk those feet in

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nice and cease and as you can tell we

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don’t always need weights yeah sometimes

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I do these workouts with soup camps if

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anybody at home feels like you don’t

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have the right way amazing home remedy

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so we’ve already worked the back of our

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body we’ve also worked into our

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shoulders so now we’re gonna get our

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biceps great excellent so for you I’d

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love you to see right in chair pose and

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for you and I we’re gonna take the right

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foot across the mat the left it back

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into a curtsy all right you’re also

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getting into the root now you’re getting

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to low body so your biceps work feel

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supported bring your hands out in front

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of you one two three push two three push

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one two three

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two three push one two three push now

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continue on I’m just gonna look around

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the room in our motion here keep your

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fingers closed we’re conserving some of

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that energy you’re gonna feel it right

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here burning a little bit more I can

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feel the heat coming off her body my dog

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good six five two three four two three

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three two three two two three one two

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three and hold no ladies use that core

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to come out of the position we need to

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take a little shake right let your Galax

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left it forward now right foot back if

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you’re at a point in your workout and

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your shocks bar today where you feel

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gets too much put the weights down and

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join our okay I got you close those

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fingers now we’re just going to do

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single pulses down and push right you’re

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in Philly yeah Annika five four really

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exhale when you pull the weights in good

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good all right shake it off so now that

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we worked oh my goodness I know how are

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you feeling I was gonna hang it perfect

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so we’ve worked into our biceps

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we’ve worked into our shoulders and

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upper back and now we’re going to go

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ahead and work into our triceps so

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please basically put the weights to the

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side you can take a little bend of the

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knees support your back and then find

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your way into tabletop beautiful

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tabletop by the way is an amazing

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alternative for anybody at home who is

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working on their downward dog mo Tyrande

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so in this tabletop we’re just gonna

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take a few cat cows to warm up the spine

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inhale your heart up this is one of my

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favorites to warm up and wake up – I was

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gonna say so this is the rest of the

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workout right when I wake up in the

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morning this is my go-to thanks a

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hundred more of these absolutely so stay

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in this pose I want you to take a look

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at your elbows and ensure that they’re

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not facing to the front so you actually

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turn them bring your lats back this

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allows also from an energetic

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perspective for your heart to be very

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fierce and your route to participate so

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now you’re gonna grab that weight let’s

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start on the left side no weights is

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totally fine I want you to lift the arm

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I’ll above your hip and only move it

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about an inch with every pulse fingers

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are extended and closed lift and down

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lift lift and down you only need a small

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sharp and poignant motion to really get

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to work right oh yeah even less I would

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say okay all right less is even harder

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on the whole thing I work three two and

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one now hold it ladies I would love for

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both if it’ll hold your arms and you and

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I are gonna take a little trip up and

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just hold I know

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for finding your gaze forward

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three-two-one

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[Applause]

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oh my gosh it is and the thing is I like

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to think about it is making a really

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good cup of tea so if you went to a

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mountain pick tea and then you put it in

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a glass for just one second you’ve

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wasted all your efforts to keep it C in

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the cup it’s a strong conceit

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so those poses don’t necessarily have to

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be very dramatic in order to get all

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that work all right so we’re gonna do

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the other side

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you ready shake it out a little bit

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sometimes it’ll work out the work is

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also to get the story out of the body

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create a new story for yourself left

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hand forward again I emphasize you’re

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getting a lot of tricep work on also on

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this arm supporting arm so really bring

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your shoulder strap your lats in place

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tiny micro gram with the left elbow then

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grab your weight lift it above your hip

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and pulse pulse pulse pulse find your

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gaze forward

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about an inch it’s amazing how much you

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use your core to stabilize here –

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exactly and if you’re looking forward a

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lot of times we open our eyes really

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wide but if you actually have a soft

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gaze you can serve that energy as well

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you might be gonna pause the top ladies

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come all the way up into your

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three-legged plank here or stay but hold

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the weight right let it shake the shake

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is totally fine it’s funny

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so watch it amazing it simple three two

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one set that weight down let’s take one

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more Child’s Pose again it emphasized

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some wide legs

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[Music]

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you can stay down there ladies and just

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roll your forehead back and forth left

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and right oh yeah it takes some bacon

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exhales so rewarding down here people

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it’s sweaty down here – all right

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excellent

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so now we’re actually gonna work into

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our push-ups I don’t want anyone to feel

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intimidated

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there’s push-ups for all so I would love

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for you to take your hands let’s go

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ahead and reorganize our weights a

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little bit for safety hands up here on

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the top corners of the mat with fingers

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facing each other and you’re going to

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tuck under with your root chakra with

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your core with your pelvis once you’ve

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done that bring your weight over your

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hands we’re gonna do these in three

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counts okay one two three

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as we do this together as a team

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exhale I want your exhale to become

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audible right ah yes one two three ah 1

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2 3 half 4 6 2 3 5 5 2 3 4 2 3 3 2 3

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last 2 our own

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and beautiful Blockheads back to rock

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pose a feeling now think about this for

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a moment as I mentioned earlier it’s

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very easy to come up and have a

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transition be lost a transition is very

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much part of the workout so we’re just

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going to hold this pose for just a

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moment allow our heart rate to come down

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solidify the nervous system a little bit

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which to show you alternatively often

299
00:13:51,110 –> 00:13:54,079
looks like this this big drama yes so

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reinvigorate from the inside out

301
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and now maybe time to grab our chairs if

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00:14:00,980 –> 00:14:03,470
your arms if you can get that I like

303
00:14:03,470 –> 00:14:06,170
that just be awareness of how I feel do

304
00:14:06,170 –> 00:14:10,220
you agree and all right beautiful

305
00:14:10,220 –> 00:14:12,709
so we’re just gonna hop on over grab a

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chair by the way if a chair is not handy

307
00:14:16,660 –> 00:14:20,630
for you you can use a wall you can use a

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00:14:20,630 –> 00:14:24,940
couch you can use a significant other

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00:14:24,940 –> 00:14:28,399
francy fade yeah friends absolutely all

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right perfect so we’re gonna start now

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we’ve already worked on activating upper

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00:14:32,660 –> 00:14:34,490
body chakras and all of our upper body

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anatomy as well as a little bit of

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00:14:36,320 –> 00:14:38,060
course we’re gonna start rooting down so

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00:14:38,060 –> 00:14:40,370
that we find a balance in the middle so

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before you even touch the chair or bar

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or wall at home you’re gonna really push

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your feet down and slide your energy up

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00:14:47,990 –> 00:14:50,660
through your quadriceps into the navel

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00:14:50,660 –> 00:14:52,160
you can even put your hands on your

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00:14:52,160 –> 00:14:53,870
navel for a moment really activate your

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00:14:53,870 –> 00:14:55,209
abdominals

323
00:14:55,209 –> 00:14:57,950
on the inhale slide your shoulders up on

324
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the exhale slide your shoulders

325
00:14:59,860 –> 00:15:01,920
now feeling more prepared to do the work

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go ahead and take one hand lightly on

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00:15:05,050 –> 00:15:07,779
whatever is supporting you and the other

328
00:15:07,779 –> 00:15:10,000
hand up if you want to modify just keep

329
00:15:10,000 –> 00:15:12,490
that hand on your hip I thought you were

330
00:15:12,490 –> 00:15:18,610
there we’re going up and down up up and

331
00:15:18,610 –> 00:15:23,709
down up this is the beautiful motion not

332
00:15:23,709 –> 00:15:28,290
too complicated to reframe your thinking

333
00:15:28,290 –> 00:15:31,240
there’s a lot going on abs are in tight

334
00:15:31,240 –> 00:15:33,760
the legs are strong absolutely the brain

335
00:15:33,760 –> 00:15:36,940
students aim yeah so one thing that we

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00:15:36,940 –> 00:15:38,860
often do in a Shakti bar classes

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00:15:38,860 –> 00:15:40,329
sometimes we’ll close our eyes if it’s

338
00:15:40,329 –> 00:15:43,360
safe when you do that your eyes want to

339
00:15:43,360 –> 00:15:45,339
focus in and up between the eyebrows

340
00:15:45,339 –> 00:15:48,190
that’s your third eye up and down it’s

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00:15:48,190 –> 00:15:50,560
just a still point and if you bobble or

342
00:15:50,560 –> 00:15:54,790
wobble open those eyes good 7wu calves

343
00:15:54,790 –> 00:16:03,220
are like fire by two three two and one I

344
00:16:03,220 –> 00:16:05,920
let that go Oh beautiful right shake it

345
00:16:05,920 –> 00:16:07,480
off a little bit so we’ve definitely

346
00:16:07,480 –> 00:16:09,100
done the calves we’ve done the glutes

347
00:16:09,100 –> 00:16:10,600
and now we’re gonna start working into

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00:16:10,600 –> 00:16:11,829
these beautiful legs of ours

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00:16:11,829 –> 00:16:15,160
it hit awesome so for this one I would

350
00:16:15,160 –> 00:16:17,020
love for you to resume the same position

351
00:16:17,020 –> 00:16:19,630
with your feet all the way together this

352
00:16:19,630 –> 00:16:21,339
time zipping up through your midline

353
00:16:21,339 –> 00:16:23,760
you’re gonna come on to your toes again

354
00:16:23,760 –> 00:16:25,899
perfect you’re gonna keep your heels

355
00:16:25,899 –> 00:16:28,810
lifted and move your knees in a forward

356
00:16:28,810 –> 00:16:31,060
diagonal once they feel like they’re

357
00:16:31,060 –> 00:16:33,160
burning let me know yeah burning okay

358
00:16:33,160 –> 00:16:35,950
cool all you have to do is resume that

359
00:16:35,950 –> 00:16:37,800
arm lift or put it at the waist and

360
00:16:37,800 –> 00:16:43,660
lower lift lower lift lower and let

361
00:16:43,660 –> 00:16:46,030
keep going I know you’re both stable in

362
00:16:46,030 –> 00:16:47,710
this position especially if the knees

363
00:16:47,710 –> 00:16:50,590
are kept together and you recall your

364
00:16:50,590 –> 00:16:53,800
core so right here is a beautiful moment

365
00:16:53,800 –> 00:16:56,050
to take the ribs and tuck them down a

366
00:16:56,050 –> 00:16:58,510
little bit okay just a micro change

367
00:16:58,510 –> 00:17:01,780
makes all the difference yeah as in a

368
00:17:01,780 –> 00:17:05,490
shock to you hourglass as in life five

369
00:17:05,490 –> 00:17:11,740
four three two and one now hold it all

370
00:17:11,740 –> 00:17:12,700
right girls we’re gonna get a little

371
00:17:12,700 –> 00:17:14,500
more advanced to this last squat series

372
00:17:14,500 –> 00:17:16,390
lower down a little more if you feel

373
00:17:16,390 –> 00:17:18,250
called to it you can put your hands at

374
00:17:18,250 –> 00:17:23,589
your heart center and pulse pulse

375
00:17:23,589 –> 00:17:26,639
pulse pulse

376
00:17:27,079 –> 00:17:29,059
now I just known if my own hands we’re

377
00:17:29,059 –> 00:17:30,799
spreading out that’s just the body’s way

378
00:17:30,799 –> 00:17:32,059
of trying to get out of the work a

379
00:17:32,059 –> 00:17:33,710
little bit keep your hands involved

380
00:17:33,710 –> 00:17:35,210
we’ll have a big release at the end

381
00:17:35,210 –> 00:17:41,239
three – are we still friends

382
00:17:41,239 –> 00:17:44,330
yes all right excellent so at this point

383
00:17:44,330 –> 00:17:46,820
we can put our chairs back and resume

384
00:17:46,820 –> 00:17:48,559
some core work and then our yoga on the

385
00:17:48,559 –> 00:17:54,139
mat beautiful what now I think would be

386
00:17:54,139 –> 00:17:57,499
a good idea to take a quick water break

387
00:17:57,499 –> 00:18:01,100
beautiful rehydrate really honor the

388
00:18:01,100 –> 00:18:03,730
work that we’ve been doing

389
00:18:03,760 –> 00:18:06,890
[Music]

390
00:18:09,270 –> 00:18:13,950
perfect cheers darling

391
00:18:13,950 –> 00:18:21,280
stay hydrated beep they the you know

392
00:18:21,280 –> 00:18:24,130
wellness gurus of the land say that

393
00:18:24,130 –> 00:18:26,350
about nine deep breaths or two minutes

394
00:18:26,350 –> 00:18:28,060
of long deep breathing can completely

395
00:18:28,060 –> 00:18:30,220
change your nervous system the state

396
00:18:30,220 –> 00:18:32,200
that it’s currently in so even when I

397
00:18:32,200 –> 00:18:33,880
just drink water I gave a little exhale

398
00:18:33,880 –> 00:18:36,220
great yeah and then we all followed suit

399
00:18:36,220 –> 00:18:38,940
so important of it so not at yoga yet

400
00:18:38,940 –> 00:18:41,890
but almost there so let’s get one

401
00:18:41,890 –> 00:18:43,630
chaturanga in there to get back into our

402
00:18:43,630 –> 00:18:45,790
flow okay bring your feet once again to

403
00:18:45,790 –> 00:18:47,680
the top of the mat root down in your

404
00:18:47,680 –> 00:18:49,510
lower body and rise up in your heart

405
00:18:49,510 –> 00:18:51,070
starting to feel like you’re able to

406
00:18:51,070 –> 00:18:52,750
share a little bit more of yourself with

407
00:18:52,750 –> 00:18:54,610
that confidence and you have your hands

408
00:18:54,610 –> 00:18:58,390
to the ceiling and then exhale open the

409
00:18:58,390 –> 00:19:00,280
hand all the way down forward fold let

410
00:19:00,280 –> 00:19:00,860
it go

411
00:19:00,860 –> 00:19:03,290
you can take a read under the knee and

412
00:19:03,290 –> 00:19:07,100
the knee absolutely no shame in small

413
00:19:07,100 –> 00:19:09,260
conscious breaks throughout your

414
00:19:09,260 –> 00:19:14,600
practice perfect inhale flat back and

415
00:19:14,600 –> 00:19:16,820
exhale and take it nice but try to

416
00:19:16,820 –> 00:19:20,120
remove your choice make sure you’re

417
00:19:20,120 –> 00:19:22,520
really inhale when your heart

418
00:19:22,520 –> 00:19:26,720
and you exhale over the beautiful now

419
00:19:26,720 –> 00:19:28,370
the awesome part is you just put your

420
00:19:28,370 –> 00:19:33,820
knees down beautiful you ready she’s

421
00:19:33,820 –> 00:19:36,470
perfect so at this point we’ve worked

422
00:19:36,470 –> 00:19:38,030
upper body lower body and now we’re

423
00:19:38,030 –> 00:19:39,620
gonna get the midsection a bit so we’re

424
00:19:39,620 –> 00:19:41,510
gonna work on gluten core this is a

425
00:19:41,510 –> 00:19:43,520
really deceptively difficult move by

426
00:19:43,520 –> 00:19:46,790
Mustang but we’re gonna call in our

427
00:19:46,790 –> 00:19:50,690
shoulder back tricep strong the lesson

428
00:19:50,690 –> 00:19:52,610
that we had earlier lift your right leg

429
00:19:52,610 –> 00:19:56,179
up and bring it into the elbow and then

430
00:19:56,179 –> 00:19:58,790
do two taps to the ceiling behind you

431
00:19:58,790 –> 00:20:06,020
the second one – tap tap in tap tap tap

432
00:20:06,020 –> 00:20:07,150
tap

433
00:20:07,150 –> 00:20:10,790
beautiful tap tap and now keep going and

434
00:20:10,790 –> 00:20:13,070
focus the quality of that move on the up

435
00:20:13,070 –> 00:20:15,830
part right a little extra oomph at the

436
00:20:15,830 –> 00:20:19,010
top as well as for you you can place

437
00:20:19,010 –> 00:20:22,840
your left arm down yes

438
00:20:22,840 –> 00:20:26,710
oh wow okay in right we’re gonna catch a

439
00:20:26,710 –> 00:20:29,409
little bit of a new beam wide hits you

440
00:20:29,409 –> 00:20:36,720
earned it I know for 2 in 3 2 & 2

441
00:20:36,720 –> 00:20:39,380
[Music]

442
00:20:39,380 –> 00:20:42,360
and now real pick back up to both your

443
00:20:42,360 –> 00:20:43,830
arms if you weren’t already let’s get

444
00:20:43,830 –> 00:20:46,740
the other side with a newbie it’s like a

445
00:20:46,740 –> 00:20:50,910
new day new day new day everybody all

446
00:20:50,910 –> 00:20:53,730
right left knee to left elbow hole it’s

447
00:20:53,730 –> 00:20:54,930
going in

448
00:20:54,930 –> 00:21:00,480
tap tap in tap tap tap tap when you’re

449
00:21:00,480 –> 00:21:04,140
tapping your toe is pointed and when you

450
00:21:04,140 –> 00:21:06,380
feel that energy and you feel that

451
00:21:06,380 –> 00:21:08,490
release coming up and then back in the

452
00:21:08,490 –> 00:21:12,270
throat longer deeper breaths exactly I

453
00:21:12,270 –> 00:21:13,760
can do these all together to finish

454
00:21:13,760 –> 00:21:20,070
forward tap tap tap tap for tap tap

455
00:21:20,070 –> 00:21:25,110
three tap tap to tap tap water eight

456
00:21:25,110 –> 00:21:26,910
ladies no messing around right if it’s

457
00:21:26,910 –> 00:21:29,610
your play we’re going forward and back

458
00:21:29,610 –> 00:21:34,500
forward and forward and back this is a

459
00:21:34,500 –> 00:21:37,860
beautiful spot to call something into

460
00:21:37,860 –> 00:21:40,050
your practice that you feel you’ve been

461
00:21:40,050 –> 00:21:42,420
cultivating energy for right it could be

462
00:21:42,420 –> 00:21:51,000
a job or you know something way more

463
00:21:51,000 –> 00:21:54,770
deep for it

464
00:21:55,500 –> 00:21:58,140
I love that beautiful modification

465
00:21:58,140 –> 00:22:08,789
there’s four six five four three two and

466
00:22:08,789 –> 00:22:14,820
one again to your tabletop let it go I’m

467
00:22:14,820 –> 00:22:17,970
gonna ride up into downward facing this

468
00:22:17,970 –> 00:22:20,130
is one of your last opportunities before

469
00:22:20,130 –> 00:22:24,120
yoga to just have a smaller more brief

470
00:22:24,120 –> 00:22:28,020
stretch we’ll do the transition in just

471
00:22:28,020 –> 00:22:29,130
a moment we’re gonna get to our

472
00:22:29,130 –> 00:22:32,220
abdominals so little our hop in Lynne at

473
00:22:32,220 –> 00:22:34,620
the top of your mat and come right down

474
00:22:34,620 –> 00:22:37,590
onto your glutes immediately take hold

475
00:22:37,590 –> 00:22:41,070
the back of your hamstrings roll down

476
00:22:41,070 –> 00:22:43,289
but don’t let your upper vertebrae touch

477
00:22:43,289 –> 00:22:45,990
the mat so your rectus abdominus right

478
00:22:45,990 –> 00:22:48,030
right there by the diaphragm should be

479
00:22:48,030 –> 00:22:50,309
shaking yeah right and bring those angel

480
00:22:50,309 –> 00:22:52,679
or chicken wings out of your low hungry

481
00:22:52,679 –> 00:22:57,980
and then start pulsing pulsing pulsing

482
00:22:58,450 –> 00:23:01,060
a very productive breath is to make a

483
00:23:01,060 –> 00:23:03,240
little donut or cheerio your mouth

484
00:23:03,240 –> 00:23:05,620
take it down at anything yeah let’s you

485
00:23:05,620 –> 00:23:08,590
doughnuts doughnuts girls Donuts good

486
00:23:08,590 –> 00:23:12,310
and up sorry I can’t breathe I’m

487
00:23:12,310 –> 00:23:14,890
training focus ladies seven breathing is

488
00:23:14,890 –> 00:23:17,680
focusing blah blah you’ve got that’s

489
00:23:17,680 –> 00:23:19,510
true I can’t talk and breathe at the

490
00:23:19,510 –> 00:23:24,820
same time five four three two now let’s

491
00:23:24,820 –> 00:23:26,710
bike it out here we go in right elbow

492
00:23:26,710 –> 00:23:32,980
left elbow right elbow left elbow nice

493
00:23:32,980 –> 00:23:43,930
and quick four three two one last moves

494
00:23:43,930 –> 00:23:46,000
here roll everything in I call this

495
00:23:46,000 –> 00:23:48,720
starfish I’m not exactly sure

496
00:23:48,720 –> 00:23:52,030
right I’m sorry your own experience so

497
00:23:52,030 –> 00:23:54,370
you’re going to act tell when you become

498
00:23:54,370 –> 00:23:56,800
a ball you’re gonna inhale and you

499
00:23:56,800 –> 00:24:01,590
become a star exhale sharp

500
00:24:07,389 –> 00:24:10,479
you can very much feel every single body

501
00:24:10,479 –> 00:24:12,820
part working right yeah

502
00:24:12,820 –> 00:24:18,399
the breath muscular structure and the

503
00:24:18,399 –> 00:24:20,460
energy center

504
00:24:20,460 –> 00:24:23,929
let me see three more you girls one

505
00:24:23,929 –> 00:24:33,269
beautiful – beautiful left one three oh

506
00:24:33,269 –> 00:24:37,429
yes I know reach hands over your head

507
00:24:37,429 –> 00:24:41,490
one in on the belly flex the feet use

508
00:24:41,490 –> 00:24:43,889
your newfound core strength to come up

509
00:24:43,889 –> 00:24:46,259
to a seat just like that like you’re

510
00:24:46,259 –> 00:24:48,590
reaching toward the drinking of victory

511
00:24:48,590 –> 00:24:53,549
that’s a happy dream and then you can

512
00:24:53,549 –> 00:24:54,659
put your hands on so that’s actually

513
00:24:54,659 –> 00:24:56,999
kind of part of the point of of Shakti

514
00:24:56,999 –> 00:24:58,799
bar you know you don’t have to have

515
00:24:58,799 –> 00:25:00,389
moves that are always extremely

516
00:25:00,389 –> 00:25:04,429
difficult or any sort of you know little

517
00:25:04,429 –> 00:25:07,110
little things thrown around you can just

518
00:25:07,110 –> 00:25:08,429
focus on the fact that you’re very

519
00:25:08,429 –> 00:25:10,860
mindful and it becomes all that more

520
00:25:10,860 –> 00:25:13,440
empowering difficult yeah yeah and you

521
00:25:13,440 –> 00:25:16,129
get the field to ask her to feel things

522
00:25:16,129 –> 00:25:19,049
so along those notes as you’re starting

523
00:25:19,049 –> 00:25:21,269
to work out whatever’s on your mind and

524
00:25:21,269 –> 00:25:22,860
your system your body and your mind

525
00:25:22,860 –> 00:25:24,869
you’re gonna do a little bit of release

526
00:25:24,869 –> 00:25:28,230
so bend the knees so that your heart is

527
00:25:28,230 –> 00:25:30,770
very much forward

528
00:25:30,770 –> 00:25:35,630
okay forward forward find your gaze on a

529
00:25:35,630 –> 00:25:37,910
Drishti find your game on a non-moving

530
00:25:37,910 –> 00:25:40,570
space front of us

531
00:25:40,570 –> 00:25:43,970
let the backside of your body which is

532
00:25:43,970 –> 00:25:46,190
highly connected to tender right

533
00:25:46,190 –> 00:25:50,720
reducing stress elongate and connect the

534
00:25:50,720 –> 00:25:51,440
knot

535
00:25:51,440 –> 00:25:55,299
[Music]

536
00:25:57,600 –> 00:26:01,510
one all right now I know you want to go

537
00:26:01,510 –> 00:26:07,929
first by the way no problem at all if

538
00:26:07,929 –> 00:26:10,600
you can’t touch your knees I’m touching

539
00:26:10,600 –> 00:26:14,640
your knees by force is not yoga just

540
00:26:14,640 –> 00:26:17,710
swivel around and come into your

541
00:26:17,710 –> 00:26:19,720
tabletop it doesn’t have to be fancy you

542
00:26:19,720 –> 00:26:24,669
know triple lutz needed and then you got

543
00:26:24,669 –> 00:26:28,120
yeah go for it bro right yeah work your

544
00:26:28,120 –> 00:26:31,389
bad self good excellent job so we

545
00:26:31,389 –> 00:26:32,889
practiced a little bit of this at the

546
00:26:32,889 –> 00:26:34,090
beginning we’re gonna now

547
00:26:34,090 –> 00:26:36,070
really take it into our yoga flow so

548
00:26:36,070 –> 00:26:38,460
right knee up into the right armpit and

549
00:26:38,460 –> 00:26:42,549
then lift to the ceiling keep going

550
00:26:42,549 –> 00:26:48,490
forward hold two three and back hold two

551
00:26:48,490 –> 00:26:52,960
three and forward hold two three and

552
00:26:52,960 –> 00:26:57,909
back hold two three now warrior one put

553
00:26:57,909 –> 00:27:01,720
that foot right down reach up it’s

554
00:27:01,720 –> 00:27:03,100
almost like the beginning of class where

555
00:27:03,100 –> 00:27:08,760
the time go oh my gosh take a big inhale

556
00:27:08,760 –> 00:27:10,929
exhale frame the foot and take it

557
00:27:10,929 –> 00:27:12,650
through a chaturanga

558
00:27:12,650 –> 00:27:14,990
you can go as slow as quick as you want

559
00:27:14,990 –> 00:27:17,390
this is a great time to evaluate where

560
00:27:17,390 –> 00:27:20,600
you are in your practice today now other

561
00:27:20,600 –> 00:27:39,050
side left me into the hold it one two

562
00:27:39,050 –> 00:27:43,730
three four one find that foot come up

563
00:27:43,730 –> 00:27:46,820
with full confidence stacking all of

564
00:27:46,820 –> 00:27:48,790
your body onto hundreds off that Beach

565
00:27:48,790 –> 00:27:51,820
feel free to express a little bit right

566
00:27:51,820 –> 00:27:56,060
three two one hands down take it through

567
00:27:56,060 –> 00:27:59,450
a flow great let me see these amazing to

568
00:27:59,450 –> 00:28:01,360
everyone this year

569
00:28:01,360 –> 00:28:03,860
ensuring that you exhale over the

570
00:28:03,860 –> 00:28:05,960
abdominals on the way up hips up and

571
00:28:05,960 –> 00:28:07,789
back beautiful than the knees just a

572
00:28:07,789 –> 00:28:12,950
little bit really really lovely walk

573
00:28:12,950 –> 00:28:16,130
your feet to the front of the mat micro

574
00:28:16,130 –> 00:28:18,650
bend in the legs and love the head come

575
00:28:18,650 –> 00:28:20,299
up into that Tadasana we’re very

576
00:28:20,299 –> 00:28:23,840
familiar with now excellent exhale your

577
00:28:23,840 –> 00:28:27,350
hands down great job so we’re going to

578
00:28:27,350 –> 00:28:29,179
do a little bit of a challenge before we

579
00:28:29,179 –> 00:28:31,010
come down for class and that challenge

580
00:28:31,010 –> 00:28:33,830
is going to be bow pose for you I would

581
00:28:33,830 –> 00:28:35,809
love you to reach your hand up like this

582
00:28:35,809 –> 00:28:38,900
back and grab the inside of your foot so

583
00:28:38,900 –> 00:28:40,299
just show you from the side it’s deep

584
00:28:40,299 –> 00:28:43,460
inside of your foot so go ahead and grab

585
00:28:43,460 –> 00:28:46,669
the inside one hand on the hip and you

586
00:28:46,669 –> 00:28:48,350
can actually hold it there if you tuck

587
00:28:48,350 –> 00:28:50,450
your hips forward that’s a great

588
00:28:50,450 –> 00:28:53,510
modification the next level would be to

589
00:28:53,510 –> 00:28:55,429
reach your hand forward and simply catch

590
00:28:55,429 –> 00:28:57,830
and at the moment where you start to

591
00:28:57,830 –> 00:29:02,530
wobble don’t pick any one four three two

592
00:29:02,530 –> 00:29:03,890
Tadasana

593
00:29:03,890 –> 00:29:09,200
inhale other side just nice and easy

594
00:29:09,200 –> 00:29:11,570
right nice and easy and ridiculously

595
00:29:11,570 –> 00:29:14,120
difficult that’s right

596
00:29:14,120 –> 00:29:17,919
tuck forward and then just simply kick

597
00:29:17,919 –> 00:29:20,720
again every moment is not what you need

598
00:29:20,720 –> 00:29:23,690
to realign to your truth so you start to

599
00:29:23,690 –> 00:29:28,159
wobble no judgment just to realignment

600
00:29:28,159 –> 00:29:36,640
four three two one exhale into Tadasana

601
00:29:36,640 –> 00:29:39,710
we’ll take one chair pose to set that

602
00:29:39,710 –> 00:29:43,309
vibration high high vibe nice and

603
00:29:43,309 –> 00:29:46,429
rounded so get really low your called

604
00:29:46,429 –> 00:29:49,309
the chair reach your hands up give me

605
00:29:49,309 –> 00:29:52,659
one less effort here at tiny bounce five

606
00:29:52,659 –> 00:30:03,200
four great music now excellent ladies

607
00:30:03,200 –> 00:30:04,820
take your last chatter on those two

608
00:30:04,820 –> 00:30:08,510
lifts up flat back let me see it exhale

609
00:30:08,510 –> 00:30:11,600
into your plank beautiful last

610
00:30:11,600 –> 00:30:15,500
chaturanga of the day and from downward

611
00:30:15,500 –> 00:30:17,270
facing dog you’re simply going to walk

612
00:30:17,270 –> 00:30:20,299
your feet to the front of the mat we’re

613
00:30:20,299 –> 00:30:21,919
gonna finish with back dancing and

614
00:30:21,919 –> 00:30:25,540
savasana how’s that sound

615
00:30:25,540 –> 00:30:28,220
one thing I love so right on the glutes

616
00:30:28,220 –> 00:30:31,520
about back dancing is it focuses the

617
00:30:31,520 –> 00:30:33,650
energy very much in this midsection okay

618
00:30:33,650 –> 00:30:36,110
this midsection is relevant to your

619
00:30:36,110 –> 00:30:38,900
creativity and in terms of subtle body

620
00:30:38,900 –> 00:30:41,059
like right so really ending on this

621
00:30:41,059 –> 00:30:43,850
powerful creative note all those stories

622
00:30:43,850 –> 00:30:45,320
that aren’t serving us are out our

623
00:30:45,320 –> 00:30:47,510
muscles are tired we’re focusing right

624
00:30:47,510 –> 00:30:51,049
here and it’s amazing for toning hey

625
00:30:51,049 –> 00:30:56,690
brain is listening thank you yes

626
00:30:56,690 –> 00:30:59,780
multi hat women need any big multi hat

627
00:30:59,780 –> 00:31:02,690
ball so you’re gonna tuck your hips

628
00:31:02,690 –> 00:31:05,179
forward the best analogy I can give

629
00:31:05,179 –> 00:31:07,010
right now is it’s as if you have a

630
00:31:07,010 –> 00:31:09,830
rainbow from your pelvis to your third

631
00:31:09,830 –> 00:31:12,470
eye to your forehead with that tuck and

632
00:31:12,470 –> 00:31:14,720
your inner most gluteal muscles really

633
00:31:14,720 –> 00:31:15,399
squeeze

634
00:31:15,399 –> 00:31:17,619
your spine actually doesn’t come that

635
00:31:17,619 –> 00:31:20,440
far off the ground no that’s your Melvin

636
00:31:20,440 –> 00:31:21,940
just the pelvis so you’re going to

637
00:31:21,940 –> 00:31:23,469
extend your hands out let’s close the

638
00:31:23,469 –> 00:31:25,389
fingers still conserving energy and

639
00:31:25,389 –> 00:31:26,340
start to pulse

640
00:31:26,340 –> 00:31:30,700
[Music]

641
00:31:31,210 –> 00:31:33,310
and down

642
00:31:33,310 –> 00:31:36,800
and down excellent a squeeze those knees

643
00:31:36,800 –> 00:31:39,260
together you feel the shake everything

644
00:31:39,260 –> 00:31:42,580
shake it baby those tiny movements warm

645
00:31:42,580 –> 00:31:50,420
4 3 2 now hold it at the top and lift

646
00:31:50,420 –> 00:31:53,270
your right leg up a little faster here

647
00:31:53,270 –> 00:31:53,690
we go

648
00:31:53,690 –> 00:31:59,570
pulse pulse pulse yes 10 9 8 7 watch

649
00:31:59,570 –> 00:32:01,010
those hands right I did the same thing

650
00:32:01,010 –> 00:32:04,880
keep the hands on the ground 3 2 1 and

651
00:32:04,880 –> 00:32:08,360
switch it’s hard to stay in that

652
00:32:08,360 –> 00:32:10,730
position yeah the body wants to fight

653
00:32:10,730 –> 00:32:12,740
the change right yes not just a small

654
00:32:12,740 –> 00:32:17,120
movement 2 1 perfect feet out

655
00:32:17,120 –> 00:32:21,920
I call this penguin retucked you always

656
00:32:21,920 –> 00:32:23,420
want to give your body a chance to get

657
00:32:23,420 –> 00:32:25,040
in the right form before you do anything

658
00:32:25,040 –> 00:32:28,970
ok such is life so go ahead and tuck and

659
00:32:28,970 –> 00:32:30,880
tuck

660
00:32:30,880 –> 00:32:45,400
and talk we’re doing by feeling then

661
00:32:45,400 –> 00:32:49,460
feeling so good just warm and strong and

662
00:32:49,460 –> 00:32:51,800
invigorated so energized it’s that

663
00:32:51,800 –> 00:32:53,870
balance right yeah shock to you but the

664
00:32:53,870 –> 00:32:57,020
fire right foot down left foot down and

665
00:32:57,020 –> 00:33:01,940
you also have your piece and ladies feel

666
00:33:01,940 –> 00:33:05,030
free to enjoy that piece this time your

667
00:33:05,030 –> 00:33:07,400
palms can be open your feet can be

668
00:33:07,400 –> 00:33:13,990
lightly spread apart find your stillness

669
00:33:19,630 –> 00:33:22,950
it’s a meditation in and of itself to

670
00:33:22,950 –> 00:33:26,679
have the music off and listen to the

671
00:33:26,679 –> 00:33:29,080
breathing of somebody who maybe worked

672
00:33:29,080 –> 00:33:32,110
out with you or if you’re at home you

673
00:33:32,110 –> 00:33:38,309
can listen to a collective breath out

674
00:33:38,309 –> 00:33:42,480
just two more to close in here

675
00:33:42,480 –> 00:33:45,299
collective breath out

676
00:33:45,299 –> 00:33:54,039
one more and to come up again flex the

677
00:33:54,039 –> 00:33:54,549
feet

678
00:33:54,549 –> 00:33:57,220
reach the hands over the head open the

679
00:33:57,220 –> 00:34:00,700
eyes slowly C curve your way up to your

680
00:34:00,700 –> 00:34:08,889
toes and find easy pose hands either on

681
00:34:08,889 –> 00:34:11,500
the chest and the belly or at the heart

682
00:34:11,500 –> 00:34:14,139
center whatever serves you take a moment

683
00:34:14,139 –> 00:34:17,230
to close your eyes tap into this amazing

684
00:34:17,230 –> 00:34:20,770
gratitude that you chose to come and

685
00:34:20,770 –> 00:34:23,469
have a workout that also demands the

686
00:34:23,469 –> 00:34:27,899
bravery and inspiration of a work in

687
00:34:27,899 –> 00:34:31,960
send that love and light out to someone

688
00:34:31,960 –> 00:34:37,030
you know out to the world and we’ll see

689
00:34:37,030 –> 00:34:39,219
you very soon for your next chakra barre

690
00:34:39,219 –> 00:34:44,168
class with us thank you so much yes

691
00:34:44,168 –> 00:34:46,629
ladies thank you so so much

692
00:34:46,629 –> 00:34:49,740
see you soon

693
00:34:55,960 –> 00:00:00,000
you

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