Body heat yoga

Hot Body Yoga Workout | Yoga Fit- Denise Austin

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welcome to your hot body yoga taking a

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deep cleansing breath bringing the

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oxygen to delivered every muscle of the

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body and exhale out any stress you may

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have again inhale deeper inhale all the

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way up inhale and exhale remember yoga

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is a personal practice I will give you

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lots of options and variations do the

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best that you can and inhale all the way

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up elongate the spine stretch up and out

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of your hips and bend to the side slowly

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bend but lengthen through the back

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opening up your sides and release the

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arm and wrap it around for a bind hold

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that stretch your legs are strong and

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slowly bring the arm up to meet it and

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lift up using the waistline and to the

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other side exhale out hold it up

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elongate the spine stretch over release

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the arm bind it around and hold and

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slowly bring it up all the way up

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lengthen through the back and release

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now let’s come down to our hands and

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knees into Child’s Pose

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a great way to relax the low spine

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slowly go all the way down flattening it

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through the back if you’ve got tight hip

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flexors go ahead and open and ease open

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the hips that’s it in your knees you’re

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really lengthening the back here the

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best way to really articulate the spine

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keeping your back healthy now let’s

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begin

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roll up round the back really draw your

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abs in now open up the chest and hold

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open to a slight arch extension and

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flexion of the back and now round the

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back up and as you round up go back into

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child’s pose to feel that low back

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perfect again and inhale up pull and

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draw up and in ABS release the open it

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up now as your arms are engaged

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energetically through the arms round the

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back

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again low spine comes up and release

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back sit all the way back in Child’s

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Pose length in the back perfect

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now bring your body up to tabletop and

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now slowly slide out one leg out slowly

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reach that leg out and hold lift up and

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over we’re now doing a side angle pose

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lengthen through the whole spine to be

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toe all the way to your fingertips

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everything is long and lean Press that

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heel and all the way the foot flat this

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is the foundation of side angle pose

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when we stand up and release let’s go to

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the other side and reach that leg

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straight out to the side open up the

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hips open up your arms this is a

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beautiful rotation slight rotation

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strengthening the leg muscles now

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lengthen the arm out and really feel the

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whole body open it all up great and

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slowly come back down and let’s begin in

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down dog curl your toes under and lift

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your heels lift your hips send those

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hips to the ceiling this is a modified

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one we always start slow and then we’ll

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pick up the pace here really

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energetically feel the light through the

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arms and release now just take a

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breather we’re going to go to a second

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set now really try a down dog really

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send the hips up as your heels come down

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feel the length of your legs feel the

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whole body working stretching and toning

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your quadriceps are lifted your arms are

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strong and now slowly bring one leg

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through to a low lunge bring it through

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hold it right there

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point your back toe hips are forward

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bring your arms up and open up the heart

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chest is lifted your strong powerful

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feeling energetic and they’ll slowly

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bring the hands back down to the floor

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push yourself to down dog

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and hold the pose hips are high

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hold-hold and swing your other leg

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through to low lunge hold it right there

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lean slightly forward with your hands

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right there on your thigh open it up

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really feel the hips great hip mobility

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now bring your arms up and chest open

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squeeze through the buttocks that’s it

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firming toning strengthening

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lift up as high as you can open up the

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chest and now slowly bring your hands in

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front of you bring your legs together

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and slowly start treading I love this

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workout this is really warming up

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through the hips down for those of you

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just starting out keep your hands on

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your shin otherwise you could place your

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hands to the floor however you feel

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today now the best thing about this is

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you’re loosening up the hips loose easy

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comfortable great now take a deep breath

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up come all the way up let me see that

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beautiful smiley face inhale ad exhale

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and now we start in Mountain Pose zip up

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those ABS pull in your inner thighs your

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legs are engaged rooted into the ground

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energetically using the muscles of your

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thighs and now slowly let’s sit down

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into chair all the way down oh sit back

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hold it back there your inner thighs are

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pressing together your inner knees

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pressing strong and now slowly bring

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your hands together and let’s go to the

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side slowly to the side that’s it

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revolve chair look up and slowly send

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your arms back up inhale up at exhale

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out to the other side feel the strength

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in your arms to hold it in prayer hold

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it up there and slowly send your arms

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back up inhale and seal the pose feel

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the effects

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and that’s beginning chair sit way back

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really sit back there there you go

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gonna take it to another level bringing

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your arms together turning to the side

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now open up your arms reaching up

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rotating through the waistline and hold

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the pose inhale opens the chest great

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for the waistline and bring your arms

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together

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send your body all the way up to the

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other side and bring it to the side

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revolving chair and open up your arms

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make sure when you do this you’re keep

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your knees together that’s it now look

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up if you can and slowly bring your

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hands together and come all the way up

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inhale and seal the pose now we’re

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either gonna step out or jump out so

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let’s just step out and hold it to wide

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stance

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now slowly relax the shoulders drop your

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arms and shoulders down and through

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now hinge forward to a wide angle

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stretch hold it all the way down there I

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love the stretch it’s a forward bend

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you’re reaching to stretch through the

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hamstrings so one thing that’s very

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important here is to lift the quadriceps

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the reciprocal is strengthened here so

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this relaxes and increases flexibility

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that’s it just do the best you can I

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always like to have my toes slightly

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inward like a pigeon toe that’s it just

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so you relax that the area okay hands on

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your hips flatten your back and slowly

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use a strength of your legs and bikes to

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come up wonderful take a deep breath and

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now straighten your arms out and let’s

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go one more time

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taking it a step further go all the way

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down good just do the best that you can

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this is time I’d like you to try to hook

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your little toe just it’s called yoga

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toe lock and hold it there or you could

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grab your ankles but now use a strength

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of your arms to increase that stretch

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try to touch your head down to the floor

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if you can don’t worry if you can’t

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which relates a little further widen

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your stance

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that’s beautiful perfect now hands

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across your body straighten them out and

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slowly use the thighs use the legs to

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come strong and straight and now slowly

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bring your legs together inhale feel the

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effects and exhale now we’re gonna move

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into pose of the Eagle inhale up and now

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whip the leg arm through and circle and

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wrap your arms and now slowly sit in

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chair now with the same arm that’s under

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use that leg bring it around hold it

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down there squeeze your inner thighs

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this is optional placing your foot here

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or on the ground wherever you feel most

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comfortable hold and inhale up and let’s

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go right to the second side up and

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around

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hold it wrap it and sit back into

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Child’s Pose hold lift your leg up and

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around and wrap it hug your inner thighs

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squeezing your inner thighs together

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great and go all the way up right into

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the second set and bring the arm up and

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around and wrap it let’s go even deeper

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now sit down bring that leg out and

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around you could even wrap your foot all

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the way around if you can remember your

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back is straight and it really helps

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open up your back and it really helps to

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firm your inner thigh muscles and

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release inhale up and exhale and really

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wrap the arm around

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perfect and now lift the leg up and

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around just do the best you can

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that’s it is your back straight that’s a

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breathe natural breaths okay taking a

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nice deep breath release come all the

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way up and exhale and let’s move to the

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side of your mat we’re going to now

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begin side angle pose with warrior

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taking a deep cleansing breath inhale

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bringing your hands up to the top and

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extending the leg out to the side and

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now turn your toes to get ready for

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warrior and bend the leg and really kind

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of snuggle in there sometimes I’ll even

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like to use my hand to wiggle my hips in

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snug it in kind of send your hips down I

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don’t want to see your hip like this no

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disco hips it’s all bringing this down

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hold nice and strong bring the elbow

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right here to the thigh and hold up now

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really hips down and if you can open up

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slightly to help that knee go slightly

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back that’s it and come all the way up

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and push your leg straight turn your

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toes turn the other leg and slowly into

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warrior hold it

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again you could snuggle into this that’s

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it wiggle in get comfy in there great

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for joint mobility in your hips lengthen

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that leg out pressing the outer edge of

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the foot press through it hold this

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maintain and slowly lean up hold that

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and stretch it out if you can look up

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hold it lean into it take a deep

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cleansing breath inhale and exhale and

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slowly come up bring your legs together

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and release feel the effects one more

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time inhale up exhale and step out turn

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your toes into the beautiful warrior and

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can you go right into side angle that’s

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it and I like to place my fingertips

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right between my big toe

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look up if you can and really deepen

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into the hips

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that’s it just do the best you can

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everybody’s at a different level this

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workouts for you and slowly come up

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and straighten your legs turn your toes

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and I’ll slowly go into warrior and a

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side angle I love to use this elbow here

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to really help the alignment of the knee

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00:12:28,600 –> 00:12:31,850
that’s it and hold the stretch look up

263
00:12:31,850 –> 00:12:35,180
get deeper into the stretch remember

264
00:12:35,180 –> 00:12:38,860
straighten that leg and slowly come up

265
00:12:38,860 –> 00:12:42,100
inhale bring your legs together and

266
00:12:42,100 –> 00:12:46,130
release I know let’s come to the center

267
00:12:46,130 –> 00:12:47,810
of your mat and we’re going to do pose

268
00:12:47,810 –> 00:12:50,900
of the dancer a balancing pose so bring

269
00:12:50,900 –> 00:12:53,390
this arm out like this we’re gonna use

270
00:12:53,390 –> 00:12:56,600
the pan to hold on to the foot in the

271
00:12:56,600 –> 00:12:59,600
ankle and reach your arm forward and now

272
00:12:59,600 –> 00:13:04,450
slowly reach out do the best you can

273
00:13:04,450 –> 00:13:08,830
hold and release focus that’s it

274
00:13:08,830 –> 00:13:12,620
flexibility okay bring this arm out zip

275
00:13:12,620 –> 00:13:15,200
up those ABS bring your knees together

276
00:13:15,200 –> 00:13:18,170
to begin hold the balancing pose just

277
00:13:18,170 –> 00:13:20,900
like this that’s okay just stay there if

278
00:13:20,900 –> 00:13:22,790
you need to otherwise push your foot

279
00:13:22,790 –> 00:13:25,000
into your hand and slowly go forward

280
00:13:25,000 –> 00:13:27,990
that’s it

281
00:13:27,990 –> 00:13:31,240
beautiful and release take a deep

282
00:13:31,240 –> 00:13:32,770
cleansing breath inhale we’re going to

283
00:13:32,770 –> 00:13:36,250
go to the next step a little harder a

284
00:13:36,250 –> 00:13:38,500
little more challenging bring the hand

285
00:13:38,500 –> 00:13:41,710
here let’s get the foot behind you pull

286
00:13:41,710 –> 00:13:43,510
the heels together and the knees

287
00:13:43,510 –> 00:13:45,790
together arms straight up in front of

288
00:13:45,790 –> 00:13:49,180
you and slowly go down to dancer

289
00:13:49,180 –> 00:13:52,120
hold hold lengthen through the bow you

290
00:13:52,120 –> 00:13:54,640
almost want to do like a bow here that’s

291
00:13:54,640 –> 00:13:57,340
it beautiful really lengthen reach from

292
00:13:57,340 –> 00:13:59,640
all angles and release

293
00:13:59,640 –> 00:14:02,200
then let’s slowly bring the other elbow

294
00:14:02,200 –> 00:14:03,340
out in front

295
00:14:03,340 –> 00:14:05,320
hold it here all you do is grab the

296
00:14:05,320 –> 00:14:07,630
inside of the foot very important at the

297
00:14:07,630 –> 00:14:10,750
inside of the foot hold yourself up lean

298
00:14:10,750 –> 00:14:13,570
forward and really use the body leaning

299
00:14:13,570 –> 00:14:16,180
forward pushing away from the arm hold

300
00:14:16,180 –> 00:14:21,490
it there hold and release good and feel

301
00:14:21,490 –> 00:14:24,660
the effect seal the pose inhale and

302
00:14:24,660 –> 00:14:28,600
exhale okay let’s step one leg behind

303
00:14:28,600 –> 00:14:29,320
you

304
00:14:29,320 –> 00:14:31,810
hold on to the hip right here we’re

305
00:14:31,810 –> 00:14:34,270
going to lengthen the arm and do a

306
00:14:34,270 –> 00:14:36,640
revolve pyramid so slowly flatten out

307
00:14:36,640 –> 00:14:39,670
the back keep those hips back that’s it

308
00:14:39,670 –> 00:14:41,080
that’s why I like that hand in the hip

309
00:14:41,080 –> 00:14:44,140
go all the way forward and cut the hand

310
00:14:44,140 –> 00:14:47,410
to the very bottom to the floor keeping

311
00:14:47,410 –> 00:14:51,900
your legs strong and now slightly turn

312
00:14:51,900 –> 00:14:56,590
and now slowly come up arm goes out

313
00:14:56,590 –> 00:14:58,960
straight your back is flat you lift up

314
00:14:58,960 –> 00:15:01,000
using the strength of both legs and

315
00:15:01,000 –> 00:15:04,300
release and come to the front okay let’s

316
00:15:04,300 –> 00:15:04,990
switch sides

317
00:15:04,990 –> 00:15:07,000
the other leg goes back thinking about

318
00:15:07,000 –> 00:15:09,700
good posture hook this hit hand right in

319
00:15:09,700 –> 00:15:12,280
your hip reach and drive your body up

320
00:15:12,280 –> 00:15:14,590
and out lengthen through the spine flat

321
00:15:14,590 –> 00:15:17,680
back strong body strong mind because

322
00:15:17,680 –> 00:15:19,720
you’re worth it cut the hand to the

323
00:15:19,720 –> 00:15:22,870
floor if you can hold that pose and

324
00:15:22,870 –> 00:15:26,290
slightly turn your head open it up twist

325
00:15:26,290 –> 00:15:29,630
and rotate open through the waistline

326
00:15:29,630 –> 00:15:32,959
working those oblique muscles and now

327
00:15:32,959 –> 00:15:36,110
slowly send that arm forward lift up up

328
00:15:36,110 –> 00:15:39,589
up up and release taking a nice deep

329
00:15:39,589 –> 00:15:43,250
breath seal the pose you did it let’s go

330
00:15:43,250 –> 00:15:45,949
to the next level same exercise taking a

331
00:15:45,949 –> 00:15:48,800
step back and place that hand on the up

332
00:15:48,800 –> 00:15:51,500
really drive that arm up and send it

333
00:15:51,500 –> 00:15:54,079
forward strong legs very strong legs

334
00:15:54,079 –> 00:15:56,660
that’s it reach if you could cup to the

335
00:15:56,660 –> 00:15:59,089
other side that’s even better and now

336
00:15:59,089 –> 00:16:01,699
slowly reach your arm up straighten your

337
00:16:01,699 –> 00:16:07,550
arm and release and place that hand back

338
00:16:07,550 –> 00:16:10,160
at your hip get yourself organized and

339
00:16:10,160 –> 00:16:12,410
use your thighs to get you up let me see

340
00:16:12,410 –> 00:16:16,190
strong legs that’s it and release let’s

341
00:16:16,190 –> 00:16:18,620
take the other leg behind it really

342
00:16:18,620 –> 00:16:21,019
stretches those hamstrings lift the arm

343
00:16:21,019 –> 00:16:23,899
up send it forward really float your

344
00:16:23,899 –> 00:16:26,509
body forward float it your legs are

345
00:16:26,509 –> 00:16:29,509
strong they’re lean and now slowly open

346
00:16:29,509 –> 00:16:32,000
up to the other side open up through the

347
00:16:32,000 –> 00:16:35,360
waistline reciprocal reach hold it hold

348
00:16:35,360 –> 00:16:39,199
it and release place that hand in your

349
00:16:39,199 –> 00:16:41,720
hip stretch your other arm out and lift

350
00:16:41,720 –> 00:16:43,790
up with the strength of your legs and

351
00:16:43,790 –> 00:16:45,949
come together let’s take a deep

352
00:16:45,949 –> 00:16:49,689
cleansing breath together inhale exhale

353
00:16:50,079 –> 00:16:54,500
now let’s do a standing stick stand back

354
00:16:54,500 –> 00:16:57,170
to the ninjas of that and bringing your

355
00:16:57,170 –> 00:17:00,290
arms up clasp the hands at the tippy-top

356
00:17:00,290 –> 00:17:03,470
table hands lift a leg in front and go

357
00:17:03,470 –> 00:17:06,140
all the way forward warrior three or

358
00:17:06,140 –> 00:17:09,650
balancing stick reach board it’s a

359
00:17:09,650 –> 00:17:12,559
balancing pose hold it abs are in

360
00:17:12,559 –> 00:17:16,010
lengthen from every angle stretching to

361
00:17:16,010 –> 00:17:19,099
be top toes to the fingertips and lift

362
00:17:19,099 –> 00:17:21,859
up hold your hands up there hold it up

363
00:17:21,859 –> 00:17:23,890
let’s go to the other side lift up

364
00:17:23,890 –> 00:17:28,159
stretch your one body that’s it coming

365
00:17:28,159 –> 00:17:31,130
to a letter T from the side hold it

366
00:17:31,130 –> 00:17:33,240
stretch it

367
00:17:33,240 –> 00:17:37,560
and slowly come all the way up and relax

368
00:17:37,560 –> 00:17:39,990
reset that’s it take a deep breath

369
00:17:39,990 –> 00:17:44,010
inhale and exhale lengthen through the

370
00:17:44,010 –> 00:17:47,040
spine arms are right here biceps by the

371
00:17:47,040 –> 00:17:51,690
ears leg in front and let’s go balancing

372
00:17:51,690 –> 00:17:53,280
stick hold it down there

373
00:17:53,280 –> 00:17:56,850
hold Lathan stretch abs are tight engage

374
00:17:56,850 –> 00:17:59,910
your leg muscles quadriceps lift it up

375
00:17:59,910 –> 00:18:02,520
your knee strong arm strong legs and

376
00:18:02,520 –> 00:18:05,550
come up and release let’s go the other

377
00:18:05,550 –> 00:18:07,620
side last one give it all you’ve got

378
00:18:07,620 –> 00:18:12,150
110% really strong body that’s it strong

379
00:18:12,150 –> 00:18:12,900
legs

380
00:18:12,900 –> 00:18:16,650
powerful move and slowly come up let me

381
00:18:16,650 –> 00:18:18,740
see that face that’s it lift up and

382
00:18:18,740 –> 00:18:22,620
exhale now we’re gonna do a hip opener

383
00:18:22,620 –> 00:18:25,650
truly open up the hips so grab one leg

384
00:18:25,650 –> 00:18:29,130
your standing leg is really extended

385
00:18:29,130 –> 00:18:32,310
firm up the thighs hold it up there can

386
00:18:32,310 –> 00:18:33,060
you feel it

387
00:18:33,060 –> 00:18:35,900
you could even grab it underneath Oh

388
00:18:35,900 –> 00:18:39,180
can’t release and to the other leg

389
00:18:39,180 –> 00:18:41,370
lift up if you want to get up against a

390
00:18:41,370 –> 00:18:43,950
wall that’s good too back is straight

391
00:18:43,950 –> 00:18:46,560
leg is strong really lift that foot if

392
00:18:46,560 –> 00:18:49,050
you can really lengthens through the

393
00:18:49,050 –> 00:18:51,600
thighs that’s it through the hips two

394
00:18:51,600 –> 00:18:54,510
and release let’s go to the other side

395
00:18:54,510 –> 00:18:57,780
and a step above a little tougher here

396
00:18:57,780 –> 00:18:59,760
we’re going to open up the hip all the

397
00:18:59,760 –> 00:19:03,060
way kind of let that knee drop so you

398
00:19:03,060 –> 00:19:06,000
really feel the difference here I love

399
00:19:06,000 –> 00:19:08,730
this hip opener and you can add a little

400
00:19:08,730 –> 00:19:12,450
bind if you like and Alain’s doing a

401
00:19:12,450 –> 00:19:14,580
little easier this is for a beginner

402
00:19:14,580 –> 00:19:16,050
this is great because you’re still

403
00:19:16,050 –> 00:19:18,870
opening up the back as well as the hips

404
00:19:18,870 –> 00:19:20,280
that’s

405
00:19:20,280 –> 00:19:23,300
it’s what you can do okay switch legs

406
00:19:23,300 –> 00:19:26,220
beautiful the other side that’s it lift

407
00:19:26,220 –> 00:19:29,730
up and hold that’s great let that hip

408
00:19:29,730 –> 00:19:32,460
goat knee go down if you can and bind

409
00:19:32,460 –> 00:19:34,800
only if you can hold it right there

410
00:19:34,800 –> 00:19:37,080
you’re doing great I’m proud of all of

411
00:19:37,080 –> 00:19:40,560
you and you too it’s worth it you’ll

412
00:19:40,560 –> 00:19:43,380
feel good strong yet peaceful in your

413
00:19:43,380 –> 00:19:46,290
body and release taking a deep cleansing

414
00:19:46,290 –> 00:19:49,830
breath inhale up really deep exhale out

415
00:19:49,830 –> 00:19:52,950
and slowly walk yourself all the way

416
00:19:52,950 –> 00:19:57,750
down walk walk walk all the way out to

417
00:19:57,750 –> 00:20:03,150
plank position your bodies in a straight

418
00:20:03,150 –> 00:20:06,660
line noses down neck is long your arms

419
00:20:06,660 –> 00:20:08,880
are strong reach out through the

420
00:20:08,880 –> 00:20:12,450
shoulders energize your legs try to push

421
00:20:12,450 –> 00:20:15,840
your heels back and now slowly come down

422
00:20:15,840 –> 00:20:19,320
to the floor we’re now gonna do a Cobra

423
00:20:19,320 –> 00:20:21,570
placing your hands right there by your

424
00:20:21,570 –> 00:20:24,600
chest right in line your elbows are down

425
00:20:24,600 –> 00:20:27,720
and back that lift up slightly squeezing

426
00:20:27,720 –> 00:20:30,270
your legs together squeeze your buttock

427
00:20:30,270 –> 00:20:32,070
muscles that’s it

428
00:20:32,070 –> 00:20:34,560
lift up your shoulders are down and back

429
00:20:34,560 –> 00:20:38,970
and release now let’s take it to locust

430
00:20:38,970 –> 00:20:41,880
pose placing your hands underneath your

431
00:20:41,880 –> 00:20:45,210
hips and kind of get them down and flat

432
00:20:45,210 –> 00:20:47,490
I love to put them down like this so it

433
00:20:47,490 –> 00:20:49,950
gives a good stretch for the wrist for

434
00:20:49,950 –> 00:20:53,460
the forearm all this way preventing that

435
00:20:53,460 –> 00:20:54,810
carpal tunnel syndrome

436
00:20:54,810 –> 00:20:57,030
now we’re gonna first begin by picking

437
00:20:57,030 –> 00:21:00,330
up one leg lift up squeeze the buttocks

438
00:21:00,330 –> 00:21:03,090
keeping the hips flat down this is great

439
00:21:03,090 –> 00:21:06,030
for the spine to strengthen it tighten

440
00:21:06,030 –> 00:21:09,240
up that buttocks great and release do it

441
00:21:09,240 –> 00:21:10,440
again the other leg up

442
00:21:10,440 –> 00:21:12,600
now really hold it up that’s it squeeze

443
00:21:12,600 –> 00:21:15,300
the buttocks keep the belly pulled up

444
00:21:15,300 –> 00:21:18,600
and in that’s it and if this is too hard

445
00:21:18,600 –> 00:21:21,210
on your hands do it exactly what Elaine

446
00:21:21,210 –> 00:21:22,770
is doing over here with the hands and

447
00:21:22,770 –> 00:21:25,500
take a breather down placing the hands

448
00:21:25,500 –> 00:21:28,260
out here if your hands and arms feel too

449
00:21:28,260 –> 00:21:30,810
tight okay now we’re going to lift both

450
00:21:30,810 –> 00:21:33,600
legs up squeezing the buttocks always

451
00:21:33,600 –> 00:21:36,420
keep the front of the body down relaxed

452
00:21:36,420 –> 00:21:39,350
it’s all about the lower back

453
00:21:39,350 –> 00:21:43,010
toning and tightening squeeze beautiful

454
00:21:43,010 –> 00:21:47,360
take a breather okay now slowly grab the

455
00:21:47,360 –> 00:21:50,210
ankles from each side we’re going to do

456
00:21:50,210 –> 00:21:52,310
what’s called a bow and you’re going to

457
00:21:52,310 –> 00:21:55,190
grab from the outer side and lift up

458
00:21:55,190 –> 00:21:57,590
that’s it lift up just do the best you

459
00:21:57,590 –> 00:21:58,130
can

460
00:21:58,130 –> 00:22:01,280
that’s gorgeous but please make sure

461
00:22:01,280 –> 00:22:04,490
your abdominals are lifted your long and

462
00:22:04,490 –> 00:22:06,860
lean that’s it and release take a

463
00:22:06,860 –> 00:22:09,800
breather and now slowly push yourself up

464
00:22:09,800 –> 00:22:13,090
to Child’s Pose do a mini mini push up

465
00:22:13,090 –> 00:22:16,490
elongate the back after the hard work

466
00:22:16,490 –> 00:22:19,040
out for the back all the back extensions

467
00:22:19,040 –> 00:22:22,520
back strengtheners and slowly come up

468
00:22:22,520 –> 00:22:25,340
let’s reach the hand out to one side and

469
00:22:25,340 –> 00:22:27,860
to a beautiful T now hold your body

470
00:22:27,860 –> 00:22:30,110
upright reach up and out of the

471
00:22:30,110 –> 00:22:32,630
shoulders if you can take it to the next

472
00:22:32,630 –> 00:22:36,170
level stagger your feet and really lift

473
00:22:36,170 –> 00:22:38,960
your torso lengthen your body can look

474
00:22:38,960 –> 00:22:44,150
up your body’s strong arm pose balancing

475
00:22:44,150 –> 00:22:47,870
and slowly bring that knee down and to

476
00:22:47,870 –> 00:22:50,870
the other side reach out hold it up

477
00:22:50,870 –> 00:22:53,120
notice my wrists and shoulder in one

478
00:22:53,120 –> 00:22:56,210
straight line don’t see Ken it’s lift up

479
00:22:56,210 –> 00:22:58,370
and out energized through the arm

480
00:22:58,370 –> 00:23:01,370
muscles and stagger the feet and hold

481
00:23:01,370 –> 00:23:04,580
lift up hips are up pull your dumbbells

482
00:23:04,580 –> 00:23:08,360
in lengthen the body strong body and

483
00:23:08,360 –> 00:23:11,410
slowly bring your knees together and

484
00:23:11,410 –> 00:23:13,180
now let’s try it a little more

485
00:23:13,180 –> 00:23:16,110
challenging try to stack both beat out

486
00:23:16,110 –> 00:23:18,940
just do what you can this workouts for

487
00:23:18,940 –> 00:23:23,640
you try your best lift up strong

488
00:23:23,640 –> 00:23:27,700
strengthen abs are tight core is in and

489
00:23:27,700 –> 00:23:30,790
release let’s go to the other side lift

490
00:23:30,790 –> 00:23:33,880
up and hold it out just do what you can

491
00:23:33,880 –> 00:23:37,210
choose your own options hold it up feet

492
00:23:37,210 –> 00:23:39,280
are together squeeze your inner thighs

493
00:23:39,280 –> 00:23:43,030
hold it there that’s it and release

494
00:23:43,030 –> 00:23:49,390
slowly come down inhale and exhale let’s

495
00:23:49,390 –> 00:23:52,060
do some core work slowly lie on your

496
00:23:52,060 –> 00:23:55,270
back round your back one vertebra at a

497
00:23:55,270 –> 00:23:59,020
time go down lengthen the leg bring the

498
00:23:59,020 –> 00:24:03,640
knee towards your chest now slowly lift

499
00:24:03,640 –> 00:24:06,360
up your chest lift up the other leg

500
00:24:06,360 –> 00:24:10,840
bring the hands behind you and hold hold

501
00:24:10,840 –> 00:24:14,170
lengthen through the leg really send the

502
00:24:14,170 –> 00:24:16,690
weight through the leg and now slowly

503
00:24:16,690 –> 00:24:20,320
lift the leg up strong leg lift your abs

504
00:24:20,320 –> 00:24:22,710
up anchor through the abdominals

505
00:24:22,710 –> 00:24:26,460
focus here’s through the ABS inhale and

506
00:24:26,460 –> 00:24:29,980
exhale bring your legs together relax

507
00:24:29,980 –> 00:24:33,820
your neck and extend the opposite leg

508
00:24:33,820 –> 00:24:39,919
out hold the stretch chest comes up

509
00:24:39,919 –> 00:24:43,399
the leg comes up bring your hands behind

510
00:24:43,399 –> 00:24:47,149
you hold-hold get up a little further up

511
00:24:47,149 –> 00:24:51,130
up up lengthen through the legs hold

512
00:24:51,130 –> 00:24:54,620
extend the leg up hold it up there lift

513
00:24:54,620 –> 00:24:58,029
a little further work the core breathing

514
00:24:58,029 –> 00:25:01,039
anchor those ABS down flatten tummy’s

515
00:25:01,039 –> 00:25:03,590
and slowly bring your knees into your

516
00:25:03,590 –> 00:25:07,309
chest hold and release your neck just

517
00:25:07,309 –> 00:25:09,769
release shake it out bring your knees

518
00:25:09,769 –> 00:25:12,380
close to your chest hold the stretch

519
00:25:12,380 –> 00:25:16,639
inhale and exhale and slowly roll your

520
00:25:16,639 –> 00:25:18,980
body all the way up placing your hands

521
00:25:18,980 –> 00:25:22,669
behind you lift your hips up up up hold

522
00:25:22,669 –> 00:25:27,649
and lift hold reverse plank your arms

523
00:25:27,649 –> 00:25:30,159
are strong lift your hips

524
00:25:30,159 –> 00:25:33,529
tiptoe your fingers and your toes down

525
00:25:33,529 –> 00:25:36,889
to the ground that’s it and slowly come

526
00:25:36,889 –> 00:25:40,039
down nice and tall inhale up strengthen

527
00:25:40,039 –> 00:25:43,070
the spine all the way tall and press it

528
00:25:43,070 –> 00:25:45,590
down one more time use the weight

529
00:25:45,590 –> 00:25:47,960
through the hands send your hips up

530
00:25:47,960 –> 00:25:50,419
really feel it now look back slightly

531
00:25:50,419 –> 00:25:53,600
hold it up there hips higher squeeze the

532
00:25:53,600 –> 00:25:56,570
buttocks firm the whole body and slowly

533
00:25:56,570 –> 00:26:01,130
come down inhale all the way up and fold

534
00:26:01,130 –> 00:26:06,860
forward to leg 4 again hold it and try

535
00:26:06,860 –> 00:26:09,679
to hold onto your toes if you can feel

536
00:26:09,679 –> 00:26:11,539
your back nice and flat

537
00:26:11,539 –> 00:26:14,299
hexxus how low can you go just do the

538
00:26:14,299 –> 00:26:17,630
best you can add slow-ass up nice and

539
00:26:17,630 –> 00:26:20,690
tall bring one leg in and stretch the

540
00:26:20,690 –> 00:26:23,600
other leg out slide your hand all the

541
00:26:23,600 –> 00:26:24,309
way down

542
00:26:24,309 –> 00:26:29,539
look up and feel the stretch sides of

543
00:26:29,539 –> 00:26:33,019
the body opening up flex that foot even

544
00:26:33,019 –> 00:26:34,850
if you want to try the yoga toe pull

545
00:26:34,850 –> 00:26:39,529
that’s fine too Oh late and go little

546
00:26:39,529 –> 00:26:43,360
further deeper breathe natural breath

547
00:26:43,360 –> 00:26:48,080
focus you do a great lift up and let’s

548
00:26:48,080 –> 00:26:50,690
go to the other side and lift up nice

549
00:26:50,690 –> 00:26:55,100
and tall first up and over really feel

550
00:26:55,100 –> 00:27:00,559
the stretch Lathan through the back fold

551
00:27:00,559 –> 00:27:02,809
that stretch taking deep breaths inhale

552
00:27:02,809 –> 00:27:05,149
and exhale out

553
00:27:05,149 –> 00:27:07,399
look up if you can’t feel that extra

554
00:27:07,399 –> 00:27:11,179
stretch and slowly come on bring this

555
00:27:11,179 –> 00:27:14,899
leg around for a spinal twist lift your

556
00:27:14,899 –> 00:27:18,409
arm up late through the spine bring it

557
00:27:18,409 –> 00:27:22,190
around and twist that’s it now if you’re

558
00:27:22,190 –> 00:27:24,110
just starting off go ahead and keep that

559
00:27:24,110 –> 00:27:26,299
one leg straight like Elaine’s doing

560
00:27:26,299 –> 00:27:31,250
that’s it hold twist twist twist like

561
00:27:31,250 –> 00:27:34,179
pearls of a necklace that’s it and

562
00:27:34,179 –> 00:27:37,580
spiral up release let’s go to the other

563
00:27:37,580 –> 00:27:38,779
side the other leg Oh

564
00:27:38,779 –> 00:27:42,080
up and over little lifts up hips come up

565
00:27:42,080 –> 00:27:45,110
lip the waistline up up up making space

566
00:27:45,110 –> 00:27:47,720
for every vertebra and then twist in

567
00:27:47,720 –> 00:27:49,700
turn turn and twist

568
00:27:49,700 –> 00:27:53,240
really feel it lengthen open up through

569
00:27:53,240 –> 00:27:56,490
the chest open up through the clavicle

570
00:27:56,490 –> 00:28:01,290
twist twist twist twist and release and

571
00:28:01,290 –> 00:28:03,660
come right here in the front and taking

572
00:28:03,660 –> 00:28:07,620
a nice deep breath work to your fullest

573
00:28:07,620 –> 00:28:10,560
potential that’s it and let’s move to

574
00:28:10,560 –> 00:28:13,440
the side stretching out to gate up and

575
00:28:13,440 –> 00:28:17,130
over just really feel the reach up and

576
00:28:17,130 –> 00:28:20,250
over to the other side build the reach

577
00:28:20,250 –> 00:28:23,010
all the way up and to the other side

578
00:28:23,010 –> 00:28:27,980
over stretch it out

579
00:28:28,350 –> 00:28:30,960
and feel the restorative feeling you

580
00:28:30,960 –> 00:28:33,929
feel and slowly sit up nice and on your

581
00:28:33,929 –> 00:28:36,990
knees legs slightly apart placing one

582
00:28:36,990 –> 00:28:39,539
hand on the beat the other on the other

583
00:28:39,539 –> 00:28:42,059
sheet and slowly open up through the

584
00:28:42,059 –> 00:28:46,009
chest open up through the throat and

585
00:28:46,009 –> 00:28:49,830
slowly come up and this time grab one

586
00:28:49,830 –> 00:28:52,919
hand to one field and to the other heel

587
00:28:52,919 –> 00:28:57,149
and really open up your chest squeezing

588
00:28:57,149 –> 00:28:59,970
the buttock muscles so you don’t crunch

589
00:28:59,970 –> 00:29:01,740
the low back it’s about extending

590
00:29:01,740 –> 00:29:03,419
opening up place your hands on your

591
00:29:03,419 –> 00:29:06,480
thighs come up up nice and tall and

592
00:29:06,480 –> 00:29:08,940
release sit in a nice place

593
00:29:08,940 –> 00:29:14,070
raise your inhale and exhale out deep

594
00:29:14,070 –> 00:29:15,720
breathing is very essential for

595
00:29:15,720 –> 00:29:19,139
relaxation taking a knee real deep

596
00:29:19,139 –> 00:29:23,759
inhale up and exhale out feel the

597
00:29:23,759 –> 00:29:26,669
alignment of your body and lift up this

598
00:29:26,669 –> 00:29:27,299
time

599
00:29:27,299 –> 00:29:29,159
fold forward keeping your back strong

600
00:29:29,159 –> 00:29:31,169
and straight keep it straight to your

601
00:29:31,169 –> 00:29:33,480
hands come to the floor hold it out

602
00:29:33,480 –> 00:29:36,440
there hold lengthen your spine

603
00:29:36,440 –> 00:29:39,269
extend through the arms your arms are

604
00:29:39,269 –> 00:29:42,720
strong and slowly come back up inhale up

605
00:29:42,720 –> 00:29:45,649
and exhale out

606
00:29:45,649 –> 00:29:48,990
taking a deep cleansing breath you did

607
00:29:48,990 –> 00:29:52,470
it I’m proud of you inhale up and exhale

608
00:29:52,470 –> 00:29:54,980
out

609
00:29:55,290 –> 00:29:57,059
namaste

610
00:29:57,059 –> 00:29:59,120
you

611
00:30:04,990 –> 00:00:00,000
you

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