Core power yoga schedule

Day 14: CorePower Yoga Full Body Workout | Class FitSugar

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joining me today is core power

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instructor Ali Johansson she’s gonna

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show us how core power yoga strengthens

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detoxifies and exhilarates the body and

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mind

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hello yogis welcome to your taste of

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core power yoga we’re gonna start

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together kneeling on our mats exhale

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Child’s Pose bring your big toes to

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touch set your knees to the far edges of

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your mat relax your hips towards your

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heels and stretch your fingertips

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forward

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this initial posture helps ground you

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into your practice Center your focus

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with your head down

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let’s awaken our breath together your

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breath is really what drives the

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postures in yoga exhale out all your air

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to begin slow inhale through your nose

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like you’re fogging a mirror in front of

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your face exhale push the air out inhale

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through your nose through your nose this

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time foggy breath exhale inhale route

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your palms into the earth let’s get

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going exhale downward facing dog

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tuck your toes hips high and back

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creating an inverted V shape with your

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body your palms serve is your foundation

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here so widen your fingers slightly to

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widen that foundation nice really drive

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the palms of your hands into the mat

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find a micro bending your knees and

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press your chest a little closer your

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thighs or just you’ll feel your hips

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raise out a little bit slowly sink your

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heels towards the earth inhale look the

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trigger yeah

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exhale walk your feet to the top of your

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mat big toes together heels with sliver

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apart with your knees bent

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inhale Tadasana Mountain Pose slowly

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stack your spine one vertebra at a time

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and raise your arms biceps by your ears

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drive your heels into the mat tuck your

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pelvis slightly to engage your core

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beautiful relax your shoulders and

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energize your fingertips towards the

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ceiling take a deep inhale exhale baby

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back then elbows wide press your hips

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forward chest up so the bend comes from

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your upper back rather than creasing

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into your lower back inhale Tadasana

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Mountain Pose exhale forward fold

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palms together through heart center with

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a flat back stomach engaged inhale

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halfway lift

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from your palms to your shins beautiful

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breathe here slightly press against your

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shins to extend your spine gaze at the

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earth so your neck stays long another

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deep inhale together nice ladies exhale

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high plank plant your palms step back so

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plank alone is a full toning exercise to

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modify for yourself bring your knees to

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the earth so that way you can

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concentrate the strength into your

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abdomen and to your arms we’re setting

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up for a yogi pushup which unlike

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traditional push-ups with your elbows

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out wide your elbows stay engaged

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towards your body to help stack your

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joints inhale hinge forward on your toes

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nice exhale chaturanga high to low plank

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elbows in tight beautiful inhale upward

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facing dog flip to the tops of your feet

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chest forward exhale downward facing dog

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tuck your toes hips high and back oh

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yeah I love how that stretches the back

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this is a huge stretch for the whole

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back line of our body which is really

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important if you do a lot of sitting or

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driving or forward and back movement

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throughout your day inhale look to the

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top of your mat exhale step forward feet

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together

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let’s get that strengthening inhale

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halfway lift exhale forward fold

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inhale chair pose Bukit asana press into

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your heels bend your knees sit back

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breathe together holding the posture not

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your breath so I’m going to show you a

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quick modification for those of you at

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home slowly bring your arms parallel to

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the earth now knit your ribcage in tight

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pull your belly take your into your

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spine to engage your core and support

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your

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relax your shoulders inch by inch begin

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to raise your arms upward again the

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moment you feel your low back curve

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deeply or your booty kind of sass back

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keep your arms where they are they don’t

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need to be by your ears this is where

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you’re building the most strength nice

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and I take a deep inhale this is a bird

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exhale release forward fold you got it

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inhale halfway lift exhale chaturanga

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high to low plank for any of you have

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wrists elbow or shoulder pain you want

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to take it straight from your high plank

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into downward facing dog yeah I and I go

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straight to upward facing dog knees off

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your exhale downward facing dog

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and here we be together inhale your

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right leg high point all five toes

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towards the ground

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beautiful exhale low lunge land heel to

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toe plant your foot between your hands

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inhale warrior to rise up spin your back

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foot parallel with the back of your mat

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arms outstretched woo for alignment of

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your joints you want to have your front

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knee stacked over your ankle this looks

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beautiful for a modification you step

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your back foot in a little shallow ice

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KT so that way you believe something

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that’s straight from your front side in

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the stretch is it inhale reach forward

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exhale extended side angle arms tik-tok

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to twelve and six

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full expression this posture take a look

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at Anna elbow inside the neat broaden

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your chest towards the ceiling gaze is

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forward or up whatever is more

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comfortable for your neck and for a

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modification support your side body

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forearm to thigh lengthen through both

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rip lines hold your deep front lunge

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inhale reverse warrior

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whew reach your right arm high and back

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I got one side you’re gonna get a little

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bit better friend ease

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Hale shot that I’m gonna high to low

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plank oh yeah

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inhale upward facing dog exhale downward

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facing dog

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turn up your breast inhale left leg high

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let’s even out exhale low lunge plant

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your foot gently between your palms with

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grace inhale warrior two

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rise up so just like the other side knee

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over ankle also stacking shoulders

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directly over your hips keep your

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ribcage drawn and tight inhale reach

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forward exhale extended side angle

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nice taste ladies so slow in your

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movements using the entire inhale and

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exhale breath to get to the next posture

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widen your chest looks great inhale

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reverse warrior keep your left heel

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rooted firmly into the ground reaching

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higher final inhale exhale chocolate on

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the high low plank keep your shoulders

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and face relaxed really press your

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thumbs down inhale upward facing dog

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exhale downward facing dog

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guiding with your hips inhale look to

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the top of your mouth bottom of your

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exhale step forward inhale halfway lift

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long strong spine exhale fold inhale

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Tadasana Mountain Pose revisiting

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setting up for our balance challenge

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posture today which is dancers all the

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way up all the way up yeah exhale your

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right elbow to your right hip palm faces

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up bend your right knee back and open

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your right shoulder straighten your

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right palm hand and grab the inside of

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your foot with your right palm nice

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positioning ladies zip your thighs

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together for stability inhale prepare

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reach up high with your left hand

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exhale dancers pose begin to kick into

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your right hands and counter balance by

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reaching your left fingertips forward

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so you modify this one by finding your

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own positioning you can go a little more

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shallow or take the fall kick I’m here

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to support you

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give it all you got there you go there

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you go reach for reach for it nice this

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is one of our exhilarating postures get

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your heartbeat going

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inhale Tadasana Jaya’s challenge exhale

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right away dancers on the left this is

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how we get our sweat bend your left knee

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back open your left shoulder strain your

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left arm clasp the inside of your left

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foot so your grip is important you

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always want to go for the inside of your

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foot rather than the outside

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wrist facing outward

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engage your thighs together inhale reach

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through your right palm exhale begin to

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kick the entire time keeping your gaze

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slightly up chest nice and broad maybe

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breathing this one quickens your

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heartbeat get that sweat going and

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really brings in a lot of oxygen to your

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blood your muscles hold for your next

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full exhale you got it sober

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inhale Tadasana Mountain Pose come back

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to Center foo shake it off shake it up

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bring your ass your side inhale ta’asan

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ah slowly return exhale forward fold

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inhale halfway lift grow a little taller

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exhale plant your palms and just spit on

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your mat turn up for our core work

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really all right

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we’re called more power for a reason got

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to put the core in for power roll down

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one vertebra at a time to baddha

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konasana reclined bound angle pose

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set up at the soles your feet together

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knees out nice and wide beautiful go

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engage the soles of your feet together

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rest your low back firmly into the earth

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tuck your hands behind your head or to

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your ears if you have any neck strain

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inhale prepare lengthen your spine

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exhale crunch up lift your chin and

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chest inhale lower exhale crunch nice

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smile Katie keep it going ladies take

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this as you need so you can modify knees

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nice and wide and lift the chest

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otherwise if you a little want a little

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more oomph levitate your heels off the

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earth about two inches there it is Anna

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let’s only do three more level three

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keep rooting your low back down last two

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and one exhale release keep your arms as

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they are setting up for yogi bicycles

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use that a 90-degree angle directly over

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your hips extend your left leg long

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inhale lengthen exhale twist left elbow

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to right knee beautiful inhale come

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Center knees together exhale twist

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other direction keep it going so a few

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variations on this posture you really

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want to target your obliques keep your

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knees at a 90 degree angle and focus on

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the lift and the twist more aggressively

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if you want to target your low abs that

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little lower belly pooch yes I

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straighten your legs I’m with you here

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straighten up there you go twist

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beautiful last three together whew

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that’s about it for two and one inhale

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hug your knees into your chest do you

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worked hard

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give yourself some love maybe Rock a

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little side to side yeah kind of like a

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yogi back massage okay all right we’re

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gonna stay in reclined and cool it down

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plant the soles of your feet to the

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earth for supine figure 4 flex your

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right foot over your left knee reach

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between your legs interlace your hands

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behind your left thigh and hug your legs

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into your chest beautiful awesome hip

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stretch yeah so our hips tend to store a

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lot of physical tension in our bodies

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and by finding a nice release like

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supine figure for you relieve your body

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of some of that tension that stress

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stress this is where a lot of the

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detoxifying elements of yoga really come

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through so let’s switch it out plant

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your right foot to the earth flex your

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left foot over your right knee reach

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through and hug your legs into your

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chest so Katy here is showing us the

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modification if reaching through your

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legs and pulling them brings a little

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tension to your hip joints or if you

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have any sciatica issues keep your foot

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planted on the ground and maybe use your

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arm to help support opening at your hip

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slowly release here plant flow slows

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your feet to the earth let’s take one

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last twist extend your left leg out long

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hug your right knee into your chest

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give it a tight hug it’s helping you out

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here exhales through fine twist send

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your knee over your body to the left

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side of your mat gaze and reach to the

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right so twists are the most detoxifying

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postures of our practice imagine you’re

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spun your spine it’s like a sponge and

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you’re literally wringing it out and

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releasing here inhale slowly come to

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Center extend your right leg long hug

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your left knee in exhale supine twist

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cross your knee over to the right side

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look to the left and extend to the left

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so no need to push pull or tug here this

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is a more relaxing posture allow your

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shoulders to just sink into the earth

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yeah if you study deep breaths inhale

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come to Center hug both knees into your

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chest this time give yourself one last

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warm embrace exhale final shavasana

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corpse pose release your body entirely

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to the earth legs out long arms by your

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side close your eyes and just take a few

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cleansing breaths here so this is what

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really seals in your practice this is

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actually the peak pose keeping your mind

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and breasts steady as you’re slowing

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down slowly with your fingers and toes

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to reawaken your body raise your arms

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overhead and roll to your right side

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find the fetal position hug your knees

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into your chest and come to seated

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beautiful eyes still closed bring your

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palms together heart center

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lift your thumbs to your third eye that

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point between your brows our centre of

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intuition the light in me honors and

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recognizes the light anew

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please see on your practice about your

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chin namaste say Ali thank you so much

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for a taste of that yoga full class

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you’re very welcome for more information

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on core power yoga go to pore power yoga

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and be sure to bookmark this workout to

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keep your Zen flowing and let us know

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what you think about this workout in the

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comments below see you next time on

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PopSugar fitness namaste

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