Cfnm yoga full

Yoga – Full 55 min class ~ Hatha Yoga Flow 4

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as with any lifestyle change or physical

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exercise program consult your physician

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before you begin your yoga practice if

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you are pregnant discuss your yoga

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practice with your yoga instructor as

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your pregnancy progresses you will need

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to modify or avoid certain poses move at

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your own pace and modify the poses as

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needed in order to maintain alignment

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and easy breathing in every pose if you

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feel any discomfort dizziness or pain

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during your practice either modify the

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pose so that you are comfortable or take

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a few moments to rest it is very

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important that you listen to your body

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and practice yoga in the manner that is

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the safest and most comfortable for you

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namaste

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hello my name is Satara today we are

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doing a flow yoga sit cross-legged with

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your back straight shoulders are relaxed

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we are going to practice some breathing

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exercises place your hands on your

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ribcage start breathing deeply in and

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out through the nose feel your ribcage

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expanding as you’re breathing in and

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contracting when your breathing out and

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continue your belly comes out in inhale

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and goes in in exhale now bring your

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hands to the floor by your sides inhale

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and bring your arms up and as your

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exhale link bring your arms down fingers

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back to the floor continue this pattern

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of breathing inhaling arms up exhaling

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arms down

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inhale I bring your arms up stretch up

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highs you’re exhaling bring your right

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hand to your left knee twist to the left

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inhale arms up exhale left hand to the

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right knee right hand behind you twist

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to the right inhale arms up come to the

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center exhale right hand to the left

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knee twist to the left inhale come back

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to the center stretch your arms up

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exhale left hand to the right knee twist

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to the right inhale arms up stretch up

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exhale right hand to the left knee twist

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to the left one more time inhale arms up

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stretch exhale left hand to the right

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knee twist to the right inhaling arms up

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exhale and slowly bring your arms down

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now come sitting on the floor with your

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legs stretched out toes pointing up

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inhale and bring your arms up exhale

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Bend from your waist and bring your body

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towards your legs and continue inhaling

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coming up arms up exhale combine forward

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if you can’t reach your feet with your

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fingers you can reach as far as you can

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come forward but try to keep your back

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straight

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okay now stay bending forward grabbing

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your toes with your fingers and breathe

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normally in this position in each exhale

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release your body allow it to come

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closer to your legs inhale slowly walk

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your hands on your legs keep inhaling

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stretch your arms up exhale arms down

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now bring your hands behind you on the

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floor fingers pointing towards your body

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bring your feet flat on the floor

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bending your legs as you inhale bring

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your chest step pelvis up squeeze your

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buttocks exhale bring your buttocks back

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to the floor inhale bring your body up

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it goes back exhale bring your buttocks

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down inhale come up exhale down two more

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times

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inhaling bring your body up

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exhale down

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inhale up exhale down now come sit on

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your heels bring your arms behind you

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and interlace your fingers inhale and as

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you’re exhaling bend forward and bring

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your forehead to the floor stretch your

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arms out inhale come up sitting exhale

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and forward continue doing this exercise

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inhaling as you come up and exhaling as

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you’re bending forward inhale up exhale

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down inhale up exhale down stretch your

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arms out

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now slowly come up release your arms

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shake them now bring your arms in front

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of you interlace your fingers turn your

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palms facing out take a deep breath and

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as you’re exhaling arch your spine to

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the back stretch your arms away from

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your body stay here breathing

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now release your arms and come onto your

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hands and knees your hands are

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shoulder-width apart your knees are

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hip-width apart you’re going to do the

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cat pose in inhale bring your chest to

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the floor head goes up and in exhale

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your head goes in between your arms and

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you’re arching your back continue inhale

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chest to the floor head up you’re

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looking up exhale arch your back bring

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your head between your arms inhale look

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up just to the floor exhale arch your

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back two more times inhale head up by

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legs up chest to the floor exhale arch

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your back it goes between your arms

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inhale come up looking up and exhale

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arch your back now inhale and come to

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the table position with your back flat

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as you’re exhaling tuck your toes under

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push your buttocks up and come into

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downward dog you can walk the dog which

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means you bend one leg at a time and

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bring the opposite heel towards the

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floor your neck and head are relaxed

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breathe

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now take your feet further away and

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you’re coming into plank pose your body

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is forming a straight line from top of

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your heels to top of your head

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now

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exhale and go into downward dog

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inhale come back into the plank exhale

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push your buttocks up into downward dog

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inhale plank pose exhale downward dog

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inhale plank exhale downward dog inhale

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plank pose exhale downward dog

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inhale coming to the plank

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now exhale and go back into downward dog

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bring your feet forward between your

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hands

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and now bend forward coming into forward

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bend inhale come up

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bring your arms up stretch up exhale

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then forward inhale come up bring your

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arms up exhale forward bend

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inhaling arms up come up standing

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stretch exhale bend forward inhale come

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up bring your arms up exhale come back

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forward inhale and come up

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stretch exhale forward bend now stay in

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the forward bend

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breathe and inhale come up

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arms up and slowly bring your arms down

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as you’re exhaling now stand in a

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Mountain Pose legs together knees are on

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top of your heels hips on top of your

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knees engage your lower abdominal

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muscles shoulders relaxed arms by your

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side

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stay in the Mountain Pose we do some

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breathing here inhale and bring your

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arms up exhale and slowly bring your

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arms down inhale arms up stretch up

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exhale arms down inhaling arms up exhale

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arms down inhale arms up exhale down

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inhale arms up

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interlace your fingers turn your palms

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facing up and as your exhale and bend to

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one side inhale and come up stretch up

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exhale bend to the other side inhale and

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come up stretch your arms up exhale and

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slowly bring your arms down

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now open your legs wide take your left

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leg back your left foot is sixty degrees

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your body right foot is 90 degrees

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inhale bring your arms up as you’re

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exhaling stretch to the right then you

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can stretch anymore bring your right

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hand down on top of your right foot your

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left arms is stretched out arms are in

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one line you can either look straight

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forward or you can turn your head

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looking towards your left fingertips

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breathe deeply here now inhale and come

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up turn your head towards your right

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fingertips as you’re exhaling bend your

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right leg your right knee comes on top

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of your right ankle your both legs are

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active here you’re pushing through your

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both feet breathing deeply

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you’re next exhale bring your right

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elbow down to your right thigh and

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stretch your left arm over your head in

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the same line as with your left leg you

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can either look straight forward or turn

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your head looking towards your left

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fingertips breathe deeply in here inhale

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and come up

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back to the warrior exhale elbow down to

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the thigh inhale come up exhale elbow

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down inhale come up stretch your arms

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out exhale back to the side stretch

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inhale up exhale elbow down to the thigh

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inhale come up exhale elbow down now

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place your hands on your thigh and bring

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your feet together back into the

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Mountain Pose inhale arms up and exhale

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bring your arms down

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now we are going to do the same

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exercises on the other side starting

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with triangle pose so step back with

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your right leg as wide as it’s

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comfortable with you your right foot is

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60 degrees inhale open your arms wide

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exhale stretch to the left and then

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slowly bring your left hand on top of

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your left foot your right arm is up

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above you you can either look straight

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forward or turn your head looking

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towards your right fingertips stay here

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breathing with your chest open inhale

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and come up turn your head towards your

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left fingertips as you’re exhaling bend

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your left leg bringing your left knee on

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top of your left ankle stay here

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breathing pushing through your both feet

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in your next exhale bring your left

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elbow down to your thigh your right arm

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stretched over your head in the same

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line as with your right leg you can turn

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your head looking towards your right

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fingertips breathe inhale and come back

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to the warrior exhale elbow down to the

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thigh stretch your right arm inhale come

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up exhale elbow down into side stretch

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inhale up to the warrior exhale side

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stretch inhale and come up exhale elbow

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down inhale up to the warrior exhale

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elbow down now place your hands on your

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front thigh and bring your feet together

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into Mountain Pose

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inhale bring your arms up and exhale

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arms down comes down and Mountain Pose

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we are going to practice balancing pose

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called

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tree pose so you have your left foot

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flat on the floor

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come on to your right toes when you feel

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balanced on your left side slowly lift

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your right foot up bring your right foot

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inside your left leg can bring it as

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close to your groin as is comfortable

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for you your arms could be stretched to

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your sides or you can have your palms

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together at your heart center or if

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you’re balanced bring your arms up palms

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together

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you can pick a non-moving point a few

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feet away from your eyes and stare your

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gaze at it which helps with your balance

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stay here breathing try to maintain your

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okay now bring your arms down legs down

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shake your legs a bit now we practice it

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on the other side so your right foot is

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flat on the floor

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come on your left toes first now bring

265
00:21:44,790 –> 00:21:47,330
your left foot inside your right leg

266
00:21:47,330 –> 00:21:50,400
bring it as high as you’re comfortable

267
00:21:50,400 –> 00:21:54,930
without losing your balance arms could

268
00:21:54,930 –> 00:21:58,740
be stretched at your sides or palms

269
00:21:58,740 –> 00:22:01,080
together at heart center or palms

270
00:22:01,080 –> 00:22:05,550
together up above your head breathe

271
00:22:05,550 –> 00:22:08,840
deeply here

272
00:22:18,110 –> 00:22:25,070
take a deep breath stretch up as you’re

273
00:22:25,070 –> 00:22:27,409
exhaling bring your arms down release

274
00:22:27,409 –> 00:22:30,380
your leg come back into the Mountain

275
00:22:30,380 –> 00:22:35,570
Pose inhale bring your arms up and as

276
00:22:35,570 –> 00:22:39,350
your exhale come bend forward into

277
00:22:39,350 –> 00:22:42,740
forward bend inhale bend your legs

278
00:22:42,740 –> 00:22:45,289
stretch your spine as you’re exhaling

279
00:22:45,289 –> 00:22:48,399
take your feet back come into plank pose

280
00:22:48,399 –> 00:22:58,100
take a deep breath here and as you’re

281
00:22:58,100 –> 00:23:01,070
exhaling bring your knees down then your

282
00:23:01,070 –> 00:23:04,279
chest down your chin down your buttocks

283
00:23:04,279 –> 00:23:12,740
stay up this is snake pose now stretch

284
00:23:12,740 –> 00:23:16,580
your legs back straight on the floor

285
00:23:16,580 –> 00:23:19,279
hands under your shoulders as you’re

286
00:23:19,279 –> 00:23:22,159
inhaling bring your chest up your head

287
00:23:22,159 –> 00:23:25,909
and neck follow your chest exhale and

288
00:23:25,909 –> 00:23:32,299
slowly come down inhale bring your chest

289
00:23:32,299 –> 00:23:38,299
up you’re going into Cobra exhale come

290
00:23:38,299 –> 00:23:44,090
down with control inhale come up with

291
00:23:44,090 –> 00:23:55,669
your chest exhale come down inhale come

292
00:23:55,669 –> 00:24:00,159
up as far as is comfortable for you

293
00:24:00,340 –> 00:24:09,610
exhale come down inhale come up exhale

294
00:24:10,570 –> 00:24:20,480
down now inhale and come up and stay in

295
00:24:20,480 –> 00:24:23,630
this position for a few breaths squeeze

296
00:24:23,630 –> 00:24:25,940
your buttocks together try to keep your

297
00:24:25,940 –> 00:24:29,799
legs together breathing

298
00:24:36,490 –> 00:24:40,840
in your next exhale slowly calm down

299
00:24:40,840 –> 00:24:44,870
now push your buttocks up come up bring

300
00:24:44,870 –> 00:24:47,780
your buttocks on top of your heels your

301
00:24:47,780 –> 00:24:50,360
forehead comes to the floor your arms

302
00:24:50,360 –> 00:24:53,750
are stretched out this is stretched

303
00:24:53,750 –> 00:24:58,280
child pose or extended child pose stay

304
00:24:58,280 –> 00:25:04,280
here breathing relaxed release your

305
00:25:04,280 –> 00:25:08,150
shoulders allow your buttocks to come

306
00:25:08,150 –> 00:25:11,290
close to your heels

307
00:25:41,340 –> 00:25:45,029
now inhale and slowly come up to your

308
00:25:45,029 –> 00:25:47,100
hands and knees hands under your

309
00:25:47,100 –> 00:25:49,799
shoulders you’re going to do the dancing

310
00:25:49,799 –> 00:25:57,749
cat starting with right leg inhale bring

311
00:25:57,749 –> 00:26:00,929
your right leg up head comes up exhale

312
00:26:00,929 –> 00:26:03,710
your right knee comes towards your nose

313
00:26:03,710 –> 00:26:08,879
inhale leg up head up exhale arch your

314
00:26:08,879 –> 00:26:12,320
back right knee comes to your nose

315
00:26:12,320 –> 00:26:16,669
inhale stretch your legs up looking up

316
00:26:16,669 –> 00:26:21,110
exhale arch your back knee to the nose

317
00:26:21,110 –> 00:26:28,590
exhale leg up head up looking up exhale

318
00:26:28,590 –> 00:26:33,210
knee to the nose inhale bring your leg

319
00:26:33,210 –> 00:26:40,399
up stretch it out exhale arch your back

320
00:26:40,639 –> 00:26:44,639
now inhale bring your leg out stretch it

321
00:26:44,639 –> 00:26:47,820
out and as you’re exhaling bring your

322
00:26:47,820 –> 00:26:50,519
right knee between your hands stretch

323
00:26:50,519 –> 00:26:55,759
your left leg out this is pigeon pose

324
00:26:55,759 –> 00:26:58,559
hands are on the floor on both sides of

325
00:26:58,559 –> 00:27:01,499
your knees now as you’re exhaling slowly

326
00:27:01,499 –> 00:27:04,080
come back forward bring your forehead to

327
00:27:04,080 –> 00:27:08,629
the floor stay here breathing

328
00:27:13,120 –> 00:27:16,520
in your next inhale come up with your

329
00:27:16,520 –> 00:27:18,890
arms straight you can either stay here

330
00:27:18,890 –> 00:27:20,659
breathing or you can take it to the next

331
00:27:20,659 –> 00:27:24,070
level which means you bend your left leg

332
00:27:24,070 –> 00:27:27,860
wrap your left arm around it and stretch

333
00:27:27,860 –> 00:27:31,460
your right arm out looking towards your

334
00:27:31,460 –> 00:27:37,029
right fingertips breathing

335
00:27:44,230 –> 00:27:47,799
now release your back leg and come sit

336
00:27:47,799 –> 00:27:51,070
on the floor your right leg is bent your

337
00:27:51,070 –> 00:27:54,760
left leg stretched out toes pointing up

338
00:27:54,760 –> 00:27:59,230
inhale arms up as you’re exhaling bend

339
00:27:59,230 –> 00:28:03,909
to the side over your left leg grab your

340
00:28:03,909 –> 00:28:08,039
left toes with your fingers if you can

341
00:28:08,039 –> 00:28:11,490
reading here

342
00:28:22,130 –> 00:28:24,799
in your next inhale come up bring your

343
00:28:24,799 –> 00:28:29,650
arms up stretch up exhale arms down now

344
00:28:29,650 –> 00:28:32,510
turn your body so you’re facing your

345
00:28:32,510 –> 00:28:38,000
straight leg inhale arms up and as your

346
00:28:38,000 –> 00:28:39,020
exhale

347
00:28:39,020 –> 00:28:42,260
come bend over your straight leg grab

348
00:28:42,260 –> 00:28:45,799
your left foot with your hands if you

349
00:28:45,799 –> 00:28:51,380
can bend forward as far as you can keep

350
00:28:51,380 –> 00:28:57,309
your back straight stay here breathing

351
00:29:12,100 –> 00:29:15,580
in your next inhale walk your hands on

352
00:29:15,580 –> 00:29:18,940
your left leg keep inhaling stretch your

353
00:29:18,940 –> 00:29:27,340
arms up exhale arms down and now come

354
00:29:27,340 –> 00:29:32,020
sit into half Lotus with your left foot

355
00:29:32,020 –> 00:29:34,480
over your right thigh we’re going to do

356
00:29:34,480 –> 00:29:37,060
a twist so place your left hand on your

357
00:29:37,060 –> 00:29:40,000
right knee your right hand goes behind

358
00:29:40,000 –> 00:29:42,810
you and you’re twisting to the right

359
00:29:42,810 –> 00:29:45,690
looking over your right shoulder

360
00:29:45,690 –> 00:29:53,200
stay here breathing your next inhale

361
00:29:53,200 –> 00:29:59,260
come back to the center and exhale now

362
00:29:59,260 –> 00:30:02,110
place your right hand on your left knee

363
00:30:02,110 –> 00:30:05,530
stretch your left arm up and then put it

364
00:30:05,530 –> 00:30:07,990
your put your left hand behind you

365
00:30:07,990 –> 00:30:11,350
and now twist to the left looking over

366
00:30:11,350 –> 00:30:17,340
your left shoulder breathing

367
00:30:23,730 –> 00:30:26,460
in your next inhale come back to the

368
00:30:26,460 –> 00:30:32,669
center and exhale now bring your knees

369
00:30:32,669 –> 00:30:36,840
on top of each other left knee on top of

370
00:30:36,840 –> 00:30:42,210
the right you’re going to do Kalfas pose

371
00:30:42,210 –> 00:30:45,149
stretch your left arm up and then bend

372
00:30:45,149 –> 00:30:49,429
it behind you bend your right arm and

373
00:30:49,429 –> 00:30:54,630
now grab your fingers in the back if you

374
00:30:54,630 –> 00:30:58,200
can’t grab your fingers you can hold on

375
00:30:58,200 –> 00:31:01,350
to your shirt or use the small towel as

376
00:31:01,350 –> 00:31:04,460
a bridge in between your hands

377
00:31:04,460 –> 00:31:08,240
your neck is relaxed in this position

378
00:31:08,240 –> 00:31:11,240
breathing

379
00:31:27,760 –> 00:31:34,340
inhale and exhale release your arms now

380
00:31:34,340 –> 00:31:38,990
as you’re exhaling slowly bend over your

381
00:31:38,990 –> 00:31:44,419
knees allow your neck and head to hang

382
00:31:44,419 –> 00:31:49,240
over your knees stay here breathing

383
00:31:52,630 –> 00:31:55,960
inhale come up

384
00:31:56,320 –> 00:32:02,780
release your breath now come back to

385
00:32:02,780 –> 00:32:04,840
your hands and knees

386
00:32:04,840 –> 00:32:08,210
we start with dancing cat on the other

387
00:32:08,210 –> 00:32:17,299
side inhale bring your left leg up head

388
00:32:17,299 –> 00:32:21,500
up exhale your left knee comes inside

389
00:32:21,500 –> 00:32:25,909
towards your nose inhale left leg up

390
00:32:25,909 –> 00:32:30,770
head up exhale arch your back knee to

391
00:32:30,770 –> 00:32:34,909
the nose three more times inhale leg up

392
00:32:34,909 –> 00:32:39,200
head up you’re looking up exhale arch

393
00:32:39,200 –> 00:32:41,360
your back bring your left knee to your

394
00:32:41,360 –> 00:32:48,919
nose inhale leg up stretch it out exhale

395
00:32:48,919 –> 00:32:54,200
arch your back knee to the nose inhaling

396
00:32:54,200 –> 00:33:00,020
leg up looking up and exhale knee to the

397
00:33:00,020 –> 00:33:04,730
nose now inhale and bring your left leg

398
00:33:04,730 –> 00:33:08,750
up stretch it out as you’re exhaling

399
00:33:08,750 –> 00:33:11,260
bring your left knee between your hands

400
00:33:11,260 –> 00:33:16,640
stretch your right leg out hands on both

401
00:33:16,640 –> 00:33:19,130
sides of your knee into pigeon pose as

402
00:33:19,130 –> 00:33:22,100
you’re exhaling come bend forward bring

403
00:33:22,100 –> 00:33:28,809
your forehead to the floor breathe here

404
00:33:36,390 –> 00:33:38,200
inhale and come up

405
00:33:38,200 –> 00:33:39,820
you can either stay in this position

406
00:33:39,820 –> 00:33:42,610
breathing or you can take it to the next

407
00:33:42,610 –> 00:33:46,480
level bend your right leg wrap your

408
00:33:46,480 –> 00:33:49,720
right arm around it and stretch your

409
00:33:49,720 –> 00:33:54,370
left arm looking towards your left

410
00:33:54,370 –> 00:34:00,960
fingertips maintain your balance here

411
00:34:00,960 –> 00:34:07,180
breathing deeply okay now release your

412
00:34:07,180 –> 00:34:10,389
back leg and come sit on the floor sit

413
00:34:10,389 –> 00:34:14,800
bones are on the floor inhale arms up

414
00:34:14,800 –> 00:34:17,250
and as your exhale in bend to the side

415
00:34:17,250 –> 00:34:21,130
to your right side if you can grab your

416
00:34:21,130 –> 00:34:24,730
tools with your fingers stay here

417
00:34:24,730 –> 00:34:26,940
breathing

418
00:34:36,179 –> 00:34:40,089
in your next inhale come up bring your

419
00:34:40,089 –> 00:34:45,909
arms up stretch up exhale arms down now

420
00:34:45,909 –> 00:34:48,719
turn your body towards your straight leg

421
00:34:48,719 –> 00:34:55,109
which is your right leg left leg is bent

422
00:34:55,109 –> 00:34:58,720
inhale arms up and as your exhale intent

423
00:34:58,720 –> 00:35:02,529
forward from your waist bending over

424
00:35:02,529 –> 00:35:05,950
your right leg grab your right foot with

425
00:35:05,950 –> 00:35:09,099
your hands if you can if not reach

426
00:35:09,099 –> 00:35:12,700
wherever you can it could be your ankle

427
00:35:12,700 –> 00:35:16,599
or your shin or your knee bend forward

428
00:35:16,599 –> 00:35:20,829
as far as you can keep your back

429
00:35:20,829 –> 00:35:24,569
straight and breathe

430
00:35:34,470 –> 00:35:37,869
in your next inhale walk your hands on

431
00:35:37,869 –> 00:35:41,380
your right leg keep inhaling bring your

432
00:35:41,380 –> 00:35:46,890
arms up stretch up exhale arms down now

433
00:35:48,480 –> 00:35:52,300
come sitting in the half Lotus with your

434
00:35:52,300 –> 00:35:55,930
right foot on your left thigh we’re

435
00:35:55,930 –> 00:36:01,119
going to do it twist here so place your

436
00:36:01,119 –> 00:36:03,520
right hand on your left knee stretch

437
00:36:03,520 –> 00:36:06,070
your left arms up and then place your

438
00:36:06,070 –> 00:36:08,580
left hand behind you twist to the left

439
00:36:08,580 –> 00:36:11,220
you’re looking over your left shoulder

440
00:36:11,220 –> 00:36:14,220
breathing

441
00:36:22,030 –> 00:36:25,010
your next inhale come back to the center

442
00:36:25,010 –> 00:36:31,910
and exhale now place your left hand on

443
00:36:31,910 –> 00:36:33,560
your right knees stretch your right arm

444
00:36:33,560 –> 00:36:35,930
up and then place your right hand behind

445
00:36:35,930 –> 00:36:40,790
you twist to the right looking over your

446
00:36:40,790 –> 00:36:49,790
right shoulder breathing here in your

447
00:36:49,790 –> 00:36:53,770
next inhale come back to the center and

448
00:36:53,770 –> 00:37:00,740
exhale your breath now bring your right

449
00:37:00,740 –> 00:37:05,390
knee over your left knee we’re doing the

450
00:37:05,390 –> 00:37:09,380
cow face pose on the other side inhale

451
00:37:09,380 –> 00:37:12,290
bring your right arm up bend it behind

452
00:37:12,290 –> 00:37:15,470
you and then bend your left arm bring

453
00:37:15,470 –> 00:37:19,130
your left hand behind you make a hook

454
00:37:19,130 –> 00:37:24,200
with your left and right fingers keep

455
00:37:24,200 –> 00:37:29,110
your neck relaxed breathe

456
00:37:57,150 –> 00:38:00,390
he inhale and pull your elbows away from

457
00:38:00,390 –> 00:38:01,369
each other

458
00:38:01,369 –> 00:38:05,549
exhale release your arms now grab your

459
00:38:05,549 –> 00:38:07,380
ankles with your hands take a deep

460
00:38:07,380 –> 00:38:10,619
breath and as you’re exhaling come bend

461
00:38:10,619 –> 00:38:14,670
forward over your knees allow your head

462
00:38:14,670 –> 00:38:18,450
and neck to hang over your right knee

463
00:38:18,450 –> 00:38:21,799
stay here breathing

464
00:38:31,010 –> 00:38:37,810
in your next inhale come up sitting and

465
00:38:37,810 –> 00:38:41,030
now come sit cross-legged we are going

466
00:38:41,030 –> 00:38:44,690
to do some shoulder exercises hands on

467
00:38:44,690 –> 00:38:47,080
your knees

468
00:38:52,260 –> 00:38:56,890
inhale bring both shoulders up exhale

469
00:38:56,890 –> 00:38:59,790
shoulders down keep your neck relaxed

470
00:38:59,790 –> 00:39:07,840
inhale shoulders up exhale down inhale

471
00:39:07,840 –> 00:39:13,950
bring both shoulders up exhale down

472
00:39:13,950 –> 00:39:22,960
inhale up exhale down inhale bring both

473
00:39:22,960 –> 00:39:31,870
shoulders up exhale down now inhale and

474
00:39:31,870 –> 00:39:34,630
bring both shoulders up hold them here

475
00:39:34,630 –> 00:39:39,790
for a moment exhale slowly bring them

476
00:39:39,790 –> 00:39:43,990
down now we are doing some neck

477
00:39:43,990 –> 00:39:47,470
exercises so bring your chin down to

478
00:39:47,470 –> 00:39:56,800
your chest stay here breathing in your

479
00:39:56,800 –> 00:39:59,230
next inhale bring your head up and then

480
00:39:59,230 –> 00:40:01,920
take your head all the way to the back

481
00:40:01,920 –> 00:40:05,020
allow your head to hang to the back

482
00:40:05,020 –> 00:40:11,710
comfortably breathe here normally your

483
00:40:11,710 –> 00:40:13,780
next inhale bring your head up and as

484
00:40:13,780 –> 00:40:15,880
your exhale and bring your left ear to

485
00:40:15,880 –> 00:40:19,090
your left shoulder and place your left

486
00:40:19,090 –> 00:40:23,350
hand on your head don’t put any pressure

487
00:40:23,350 –> 00:40:25,600
on your head with your hand just the

488
00:40:25,600 –> 00:40:30,280
weight of your hand is enough now

489
00:40:30,280 –> 00:40:33,850
release your left arm down inhale bring

490
00:40:33,850 –> 00:40:36,220
your head up and as your exhale bring

491
00:40:36,220 –> 00:40:38,200
your right ear to your right shoulder

492
00:40:38,200 –> 00:40:43,230
and place your right hand on your head

493
00:40:57,170 –> 00:40:59,270
now bring your right hand your right

494
00:40:59,270 –> 00:41:02,720
knee head to the center as you’re

495
00:41:02,720 –> 00:41:05,660
exhaling turn to the left bring your

496
00:41:05,660 –> 00:41:09,430
chin over your left shoulder

497
00:41:09,430 –> 00:41:12,760
breathing here

498
00:41:22,410 –> 00:41:25,680
in your next inhale bring your head back

499
00:41:25,680 –> 00:41:27,810
to the center and as you’re exhaling

500
00:41:27,810 –> 00:41:30,920
bring your chin over your right shoulder

501
00:41:30,920 –> 00:41:34,730
breathe normally

502
00:41:44,780 –> 00:41:46,970
in your next inhale bring your head back

503
00:41:46,970 –> 00:41:50,120
and as you’re exhaling chin comes to the

504
00:41:50,120 –> 00:41:53,300
chest inhale bring your chin up to your

505
00:41:53,300 –> 00:41:56,570
left shoulder exhale chin down to the

506
00:41:56,570 –> 00:42:00,140
chest inhale chin comes up to your right

507
00:42:00,140 –> 00:42:07,700
shoulder exhale chin down inhale chin up

508
00:42:07,700 –> 00:42:11,050
to the left shoulder exhale chin down

509
00:42:11,050 –> 00:42:14,860
inhale to the right shoulder

510
00:42:14,860 –> 00:42:19,340
exhale head down and now as you’re

511
00:42:19,340 –> 00:42:22,160
inhaling take your head all the way to

512
00:42:22,160 –> 00:42:26,570
the back exhale when your head comes to

513
00:42:26,570 –> 00:42:30,410
your chest exhale as you’re taking your

514
00:42:30,410 –> 00:42:33,980
head back so you’re making full circles

515
00:42:33,980 –> 00:42:38,510
with your head around your neck be very

516
00:42:38,510 –> 00:42:41,200
gentle

517
00:43:03,220 –> 00:43:06,130
now stop for a moment and make circles

518
00:43:06,130 –> 00:43:10,240
to the opposite direction inhaling as

519
00:43:10,240 –> 00:43:13,329
you take your head back and exhaling as

520
00:43:13,329 –> 00:43:18,790
you bring your chin to your chest take

521
00:43:18,790 –> 00:43:22,000
your time you can do this as slowly as

522
00:43:22,000 –> 00:43:24,480
you like

523
00:43:48,230 –> 00:43:50,359
next time that your chin comes your

524
00:43:50,359 –> 00:43:53,859
chest stop and inhale bring your head up

525
00:43:53,859 –> 00:43:59,119
and now slowly come lie on your back on

526
00:43:59,119 –> 00:44:05,390
the floor your neck is relaxed on the

527
00:44:05,390 –> 00:44:08,329
floor open your arms 90 degrees to your

528
00:44:08,329 –> 00:44:10,400
body bring your knees up take a deep

529
00:44:10,400 –> 00:44:12,530
breath as you’re exhaling bring your

530
00:44:12,530 –> 00:44:15,230
both knees down to your right side your

531
00:44:15,230 –> 00:44:19,160
head is turning to the left stay here

532
00:44:19,160 –> 00:44:24,140
breathing release your body your

533
00:44:24,140 –> 00:44:34,940
shoulders stay on the floor in your next

534
00:44:34,940 –> 00:44:37,430
inhale bring both knees up and as your

535
00:44:37,430 –> 00:44:40,339
exhale bring them down to your left side

536
00:44:40,339 –> 00:44:43,780
your head is turning to the right

537
00:44:43,780 –> 00:44:48,130
breathe normally here

538
00:45:03,360 –> 00:45:05,790
in your next inhale bring your knees up

539
00:45:05,790 –> 00:45:09,000
and head to the center exhale and

540
00:45:09,000 –> 00:45:12,990
release your arms we are going to the

541
00:45:12,990 –> 00:45:17,190
shavasana or final relaxation allow your

542
00:45:17,190 –> 00:45:18,630
legs to fall open

543
00:45:18,630 –> 00:45:21,600
your hands are about one foot away from

544
00:45:21,600 –> 00:45:24,990
your body palms facing up close your

545
00:45:24,990 –> 00:45:28,190
eyes relax

546
00:45:33,670 –> 00:45:36,560
during the shavasana just bring your

547
00:45:36,560 –> 00:45:39,680
attention to your breathing and to your

548
00:45:39,680 –> 00:45:44,720
feelings inside your body don’t allow

549
00:45:44,720 –> 00:45:46,310
your mind to take you away

550
00:45:46,310 –> 00:45:50,480
if this happens very gently bring your

551
00:45:50,480 –> 00:45:53,900
attention back to your breath for the

552
00:45:53,900 –> 00:45:58,270
next few minutes just relax

553
00:45:58,330 –> 00:46:02,890
releasing every part of your body

554
00:46:15,230 –> 00:46:17,290
you

555
00:49:58,859 –> 00:50:01,720
now slowly bring your attention back to

556
00:50:01,720 –> 00:50:06,450
the room feel your weight on the floor

557
00:50:06,450 –> 00:50:09,700
start slowly moving your fingers your

558
00:50:09,700 –> 00:50:15,820
toes now you can move your hands around

559
00:50:15,820 –> 00:50:20,670
your wrists your feet or on your ankles

560
00:50:26,430 –> 00:50:29,440
bring your legs together and arms up

561
00:50:29,440 –> 00:50:31,750
above your head on the floor take a deep

562
00:50:31,750 –> 00:50:35,830
breath and stretch all the way to your

563
00:50:35,830 –> 00:50:40,599
toes exhale and release wrap your palms

564
00:50:40,599 –> 00:50:45,400
together keep your eyes closed and place

565
00:50:45,400 –> 00:50:48,369
your palms over your eyes feel the want

566
00:50:48,369 –> 00:50:54,220
going into your eyes now slowly remove

567
00:50:54,220 –> 00:50:57,250
your pumps away from your eyes open your

568
00:50:57,250 –> 00:51:03,010
eyes bring your knees to your chest wrap

569
00:51:03,010 –> 00:51:06,190
your arms around them and now rock to

570
00:51:06,190 –> 00:51:10,500
the left and right massaging your spine

571
00:51:14,040 –> 00:51:17,440
now allow your knees to roll over to one

572
00:51:17,440 –> 00:51:22,599
side you stay on that side for a moment

573
00:51:22,599 –> 00:51:26,230
and when you’re ready slowly push

574
00:51:26,230 –> 00:51:30,910
yourself up coming into sitting to get

575
00:51:30,910 –> 00:51:35,109
ready for the meditation in this

576
00:51:35,109 –> 00:51:37,119
meditation we are going to count our

577
00:51:37,119 –> 00:51:42,369
breath so we sit cross-legged with your

578
00:51:42,369 –> 00:51:45,550
back straight shoulders relaxed hands

579
00:51:45,550 –> 00:51:47,470
could be on your knees or you can hold

580
00:51:47,470 –> 00:51:51,820
the Gion mudra mudra for wisdom the tip

581
00:51:51,820 –> 00:51:54,119
of your thumb and index finger touching

582
00:51:54,119 –> 00:51:58,270
in this meditation we are going to count

583
00:51:58,270 –> 00:52:05,290
our breath each full breath is one so

584
00:52:05,290 –> 00:52:07,780
after each inhale and exhale we count

585
00:52:07,780 –> 00:52:11,790
one and you go all the way up to 10

586
00:52:11,790 –> 00:52:14,670
when you reach 10 you start counting

587
00:52:14,670 –> 00:52:19,950
your breath again from one bring all

588
00:52:19,950 –> 00:52:23,610
your focus to your breath if your mind

589
00:52:23,610 –> 00:52:27,330
wanders away I don’t remember what your

590
00:52:27,330 –> 00:52:32,900
last number was start over from one

591
00:53:13,170 –> 00:53:15,230
you

592
00:53:19,759 –> 00:53:21,819
you

593
00:53:28,260 –> 00:53:31,300
in your next inhale slowly open your

594
00:53:31,300 –> 00:53:35,050
eyes exhale the breath and I’ll take a

595
00:53:35,050 –> 00:53:38,849
deep inhale bring your arms up exhale

596
00:53:38,849 –> 00:53:44,650
bring your arms down inhale bring your

597
00:53:44,650 –> 00:53:50,170
arms up stretch up exhale bring your

598
00:53:50,170 –> 00:53:59,140
arms down inhale bring your arms up as

599
00:53:59,140 –> 00:54:01,839
you’re exhaling slowly bring your arms

600
00:54:01,839 –> 00:54:14,500
down now inhale and arms up bring palms

601
00:54:14,500 –> 00:54:17,890
together as your exhale and bring your

602
00:54:17,890 –> 00:54:21,060
hands to your chest at your heart center

603
00:54:21,060 –> 00:54:24,060
namaste

604
00:54:32,810 –> 00:00:00,000
you

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