Do yoga with me

A 30-Minute Class for the Hips, Hamstrings and Lower Back with David Procyshyn

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hi there my name is David precision this

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is a quick but thorough class that

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focuses on the hips hamstrings and lower

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back begin sitting cross-legged left leg

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outside of the right you’ll need a strap

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for this class like the one I’m holding

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up if your hips feel tight if it’s hard

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to sit cross-legged place something

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under your bum so it lifts it higher

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makes it a lot easier on the knees the

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hips and the ankles now we’ll begin by

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moving the torso in wide circles place

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the hands on your legs come forward

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first and then move in a wide circle

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keeping the spine long let’s coordinate

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the breath with movement one inhalation

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for a circle and one exhalation for a

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circle and change directions

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keep that breath deep keep the circle

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nice and wide

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now keeping your left hand on your knee

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place the right hand on the ground turn

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towards your right thigh lengthen and

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sink over the right leg with your left

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hand keep the left knee anchored down

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take a breath in lengthen the spine and

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exhale sink towards your right knee you

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might feel the stretch in the left hip

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the lower back the inner leg now coming

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out extend your right leg out to the

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side toes pointing straight up place

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your left foot on the inner thigh reach

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the right arm towards your toes and

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lower the elbow inside the leg palm

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facing up I’ll bring that arm as low as

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it’ll go

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dropping the elbow inside the leg and

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place your left hand on your lower back

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keeping the spine long bring the left

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shoulder back and turn the chest up lift

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the chest as much as you can keep

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extending your right leg long flexing

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the toes back dropping the right

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shoulder down now place the left hand on

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the side of the head and let’s deepen

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the breath

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every time you inhale bring the shoulder

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and the elbow back when you exhale move

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that elbow towards your right toes

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inhale elbow shoulder back exhale

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shifting toward the toes

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coming out of the stretch lower the arm

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back down bring the torso back up bring

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the right leg outside of the left and

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we’ll move into those circles again with

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the torso hands on the legs starting in

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whatever direction you like making the

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circle as wide as you can keeping the

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spine long and breathing deeply

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change directions keeping the right hand

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on the knee place your left hand on the

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ground turn to your left leg lengthen

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over the knee and then let the head drop

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so the right hand keeps pushing the

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right knee down gently when you breathe

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in you can lengthen the spine and when

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you exhale sink down towards your left

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knee

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and that’s come back up and extend your

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left leg out to the side with the toes

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pointing straight up right foot against

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the inner thigh reach the left arm

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towards your toes and lower the elbow

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inside the leg bring it as far down as

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you can with a palm facing out then

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place your right hand on your lower back

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bring the right shoulder back lifting

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the chest up you can even turn the head

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to look straight up as long as it

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doesn’t strain your neck place the right

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hand on the side of the head

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now deepening the breath when you inhale

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the elbow goes back shoulder goes back

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when you exhale shift the elbow towards

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your left toes keep lengthening the back

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of the left leg flexing the toes towards

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you to come out raise the right arm

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bring the torso back up and bring your

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left leg outside of your right

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moving into another hip stretch place

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your hands on the ground in front of

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your left foot keeping the spine long

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walk the hands away from you keep

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lengthening through the top of the head

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as the chest sinks keep the knees

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dropping and you can deepen by breathing

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in and lengthening when you exhale sink

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keep softening where you feel the

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stretch

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relaxing your upper body relaxing your

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hips

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and bring your upper body back up and

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extend your right leg out to the side

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toes pointing straight up left foot on

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the inner thigh just like we did before

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then lower your right arm inside the leg

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palm facing up bring that elbow as far

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down as you can left hand on your lower

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back take a breath in bring the shoulder

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back lift the chest turn the head up

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exhale reach the left arm is if you want

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to touch your right toes now with the

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breath every time you inhale rotate the

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chest up when you exhale reach the arm

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towards the right toes keeping the right

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leg stretching long toes flexed back

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coming out of the pose reach the arm

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back first then bring the torso up and

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bring your right leg outside of your

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left

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step the hands in front on the ground

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take a breath in lengthen the spine and

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exhale sink forward keeping the spine

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long relaxing the legs the shoulders and

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the neck so the head drops

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you

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you

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and lifting the torso back up extend

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your left leg out to the side toes

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pointing straight up right foot on the

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inner thigh drop the left arm inside the

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leg bring the elbow as low as you can

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palm facing up right hand on your lower

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back bring the right shoulder back

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lifting the chest and reach the right

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arm towards your left toes now using the

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breath inhale shoulder goes back chest

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lifts keeping the belly tucked in exhale

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reach the arm towards your left toes

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repeat this deepening the pose with the

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breath

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you

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and coming out of the pose reach the arm

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back bring the torso back up and bring

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the left leg in then bring the right leg

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back so the toes are pointing back and

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you’re resting on the top of the foot

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see if you can get your right hip to

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stay on the ground if you can’t that’s

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fine and move your left foot a little

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bit further forward further forward the

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deeper this stretch so if it’s a bit too

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deep bring the foot closer in place the

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hands in front of the knee

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once again lengthening the spine lower

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down into your elbows

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and to deepen the pose walk the elbows

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to the right bringing your chin as close

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to your left foot as you can once again

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keeping the spine long softening the hip

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where you feel the stretch

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and coming back up and move your legs so

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you can square your hips forward all you

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have to bring your right leg forward a

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little bit place your left foot on the

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inner thigh of the right leg step your

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hands back lift your pelvis tuck your

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tailbone forward so you’re getting a

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pelvic tilt drawing the belly back and

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then slowly walk your hands back so you

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feel a stretch in the front of your

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right thigh and if you can you can lower

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right down onto the elbows and if you

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feel like you can go even further lower

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right down onto your back

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then coming back up bring your right leg

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forward and your left leg back so your

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left toes are pointing straight back and

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it’s resting on the top of the foot move

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your right foot forward till you’re

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comfortable with the hip stretch and

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step your hands in front of your right

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knee

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lengthen the spine walk forward and

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lower onto your elbows and to deepen the

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stretch walk the elbows to the left

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bring your chin as close as you can to

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your right foot deepen the breath and

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every time you exhale sink down soften

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where you feel the stretch

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to come out of the stretch walk the

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elbows to the right and bring your upper

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body back up and moving into the quad

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stretch move your legs so you can square

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your hips forward right foot is on the

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inner thigh of the left leg step your

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hands back lift the pelvis tuck the

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tailbone forward drawing the belly in

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then lower yourself back as far as

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you’re comfortable onto the hands the

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elbows are all the way onto the back

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keep your chin tucked down so you’re not

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straining the neck and continue

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releasing that left thigh

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coming out of the stretch walk up onto

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your hands and stretch your legs forward

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moving into seated staff pose bring your

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ankles together place your hands right

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beside your hips with the fingers

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pointing forward lengthen the back of

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your legs through the heels flexing your

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toes back and lift your lower back up

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and forward lengthen the spine up

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through the top of the head

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put your hands together in front of your

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heart take a breath in reach the arms up

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when you exhale move into a forward fold

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if you can grab your toes or your shins

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try to keep the spine long by

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lengthening up through the top of the

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head now if you can’t quite reach your

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toes you can use a strap looping it

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around the ball of the foot and using it

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to pull yourself forward once again keep

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the spine as flat as you can

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so you’re lifting the lower back up and

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forward not rounding the back but moving

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the whole spine together dropping the

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belly towards your thighs

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and coming out of the stretch step your

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right foot outside of your left knee so

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that it’s flat on the floor toes are

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pointing straight forward wrap your left

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arm around the knee place your right

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hand on the floor behind you keeping the

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spine long hug the right knee towards

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your left shoulder

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take a deep breath in and when you

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exhale rotate back to the right turning

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the head to look over your right

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shoulder as long as you’re not straining

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your neck

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so keep the sternum tucked in keep that

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right knee shifting towards the left

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shoulder and root your right sitting

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bone down

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coming out of the stretch let your right

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knee drop down and place your right

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ankle on top of the left thigh above the

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knee step your hands back lift your left

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leg and place the foot flat on the floor

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now the closer your chest is to your

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right calf the deeper the stretch so you

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can walk your hands forward you can

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bring your foot closer whatever it takes

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to deepen the stretch and soften the

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right hip and bring it deeply

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step the left foot forward about a foot

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and reach your arms forward and wrap

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them around the right leg you can either

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hold the ankle with your left hand or if

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you can wrap the elbow around the foot

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wrap your right arm around the knee and

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stretch your left leg on the ground

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lengthening it through the heel and

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00:18:14,220 –> 00:18:18,390
flexing your toes back lift the lower

267
00:18:18,390 –> 00:18:21,090
back up and forward

268
00:18:21,090 –> 00:18:25,790
and hug your right leg into your chest

269
00:18:30,100 –> 00:18:32,440
now take hold of the foot with your

270
00:18:32,440 –> 00:18:36,360
right hand and bring the foot forward

271
00:18:36,360 –> 00:18:38,830
place both hands under the ball of the

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00:18:38,830 –> 00:18:41,410
foot take a breath in lengthen up

273
00:18:41,410 –> 00:18:43,810
through the top of the head exhale

274
00:18:43,810 –> 00:18:46,300
stretch the leg forward pulling the toes

275
00:18:46,300 –> 00:18:50,280
back pushing your heel away from you

276
00:18:50,280 –> 00:18:53,740
keep lifting your lower back trying to

277
00:18:53,740 –> 00:18:56,550
flatten it out

278
00:19:06,400 –> 00:19:08,460
you

279
00:19:13,690 –> 00:19:16,530
then lower the foot to the ground

280
00:19:16,530 –> 00:19:19,030
stretch it out next to your left and

281
00:19:19,030 –> 00:19:21,720
place your hands next to your hips

282
00:19:21,720 –> 00:19:25,140
coming back to seated staff pose

283
00:19:25,140 –> 00:19:27,580
stretching the legs through the heels

284
00:19:27,580 –> 00:19:30,580
flexing the toes back lifting your lower

285
00:19:30,580 –> 00:19:33,490
back up and forward lengthening up

286
00:19:33,490 –> 00:19:37,510
through the top of the head bring your

287
00:19:37,510 –> 00:19:39,000
hands in front of the heart

288
00:19:39,000 –> 00:19:42,030
breath in raising the arms up exhale

289
00:19:42,030 –> 00:19:44,820
into the forward fold

290
00:19:44,820 –> 00:19:48,820
either grabbing the toes or the shins or

291
00:19:48,820 –> 00:19:50,770
using the strap around the ball of the

292
00:19:50,770 –> 00:19:53,010
foot

293
00:19:56,980 –> 00:19:59,040
you

294
00:20:06,410 –> 00:20:08,810
keep lifting the lower back up and

295
00:20:08,810 –> 00:20:10,580
forward

296
00:20:10,580 –> 00:20:15,220
and bring your belly towards your thighs

297
00:20:19,840 –> 00:20:22,640
to move this stretch more into the lower

298
00:20:22,640 –> 00:20:26,480
back take a breath in and when you

299
00:20:26,480 –> 00:20:30,890
exhale round the spine down pull your

300
00:20:30,890 –> 00:20:34,190
forehead towards your knees and actively

301
00:20:34,190 –> 00:20:39,830
shift your lower back backwards so it’s

302
00:20:39,830 –> 00:20:41,840
as though you’re shifting the vertebrae

303
00:20:41,840 –> 00:20:42,830
of your lower back

304
00:20:42,830 –> 00:20:46,330
away from you

305
00:20:57,210 –> 00:21:01,659
come up to a flat spine and then out of

306
00:21:01,659 –> 00:21:04,110
the pose

307
00:21:08,490 –> 00:21:10,780
step your left foot outside of your

308
00:21:10,780 –> 00:21:12,460
right knee toes pointing straight

309
00:21:12,460 –> 00:21:15,370
forward wrap your right arm around the

310
00:21:15,370 –> 00:21:19,270
left knee lengthening the spine hug the

311
00:21:19,270 –> 00:21:22,270
knee towards your right shoulder step

312
00:21:22,270 –> 00:21:25,200
your left hand on the ground behind you

313
00:21:25,200 –> 00:21:28,450
take a deep breath in keep the length in

314
00:21:28,450 –> 00:21:33,510
the spine exhale turn back to the left

315
00:21:33,510 –> 00:21:36,330
turning the head over the left shoulder

316
00:21:36,330 –> 00:21:45,490
without straining the neck keep the left

317
00:21:45,490 –> 00:21:48,820
sitting bone down keep hugging that left

318
00:21:48,820 –> 00:21:52,950
knee towards your right shoulder

319
00:22:05,160 –> 00:22:09,900
and coming out let the left knee drop

320
00:22:09,900 –> 00:22:13,990
place the ankle on your right thigh step

321
00:22:13,990 –> 00:22:16,660
your hands behind you lift the right leg

322
00:22:16,660 –> 00:22:21,270
placing the foot flat on the floor

323
00:22:22,440 –> 00:22:25,150
keeping the spine long lift the chest

324
00:22:25,150 –> 00:22:28,780
towards your left calf moving it as

325
00:22:28,780 –> 00:22:31,440
close as it’s comfortable for you and

326
00:22:31,440 –> 00:22:35,190
softening that left hip

327
00:22:48,059 –> 00:22:50,279
step the right foot forward about a foot

328
00:22:50,279 –> 00:22:54,889
and wrap your arms around your left leg

329
00:22:54,889 –> 00:22:57,419
so you can either hold the ankle with

330
00:22:57,419 –> 00:23:00,299
your right hand see if you can tuck the

331
00:23:00,299 –> 00:23:03,739
foot in the crease of your right elbow

332
00:23:03,739 –> 00:23:06,979
stretch your right leg away from you

333
00:23:06,979 –> 00:23:09,419
lengthening the back of the leg flexing

334
00:23:09,419 –> 00:23:12,299
the toes back lifting the lower back up

335
00:23:12,299 –> 00:23:17,359
and forward hug the leg into your chest

336
00:23:35,440 –> 00:23:37,860
now grab the foot with your left hand

337
00:23:37,860 –> 00:23:40,420
place both hands under the ball of the

338
00:23:40,420 –> 00:23:44,860
foot take a breath in lift the lower

339
00:23:44,860 –> 00:23:48,070
back up and forward exhale stretch the

340
00:23:48,070 –> 00:23:51,240
leg forward pushing through the heel

341
00:23:51,240 –> 00:23:58,090
flexing the toes back continue breathing

342
00:23:58,090 –> 00:24:01,780
deeply when you inhale lift the lower

343
00:24:01,780 –> 00:24:04,270
back up lifting the chest when you

344
00:24:04,270 –> 00:24:09,150
exhale stretch the heel away from you

345
00:24:13,050 –> 00:24:16,660
lower the foot and return to seated

346
00:24:16,660 –> 00:24:19,140
staff pose

347
00:24:19,140 –> 00:24:23,380
bringing the ankles together stretching

348
00:24:23,380 –> 00:24:25,240
the back of the legs long flexing the

349
00:24:25,240 –> 00:24:28,270
toes back placing the hands right beside

350
00:24:28,270 –> 00:24:31,420
the hips and lifting up through the top

351
00:24:31,420 –> 00:24:34,570
of the head bring the hands in front of

352
00:24:34,570 –> 00:24:38,230
the heart the breath in raise the arms

353
00:24:38,230 –> 00:24:41,550
and exhale into a forward fold

354
00:24:41,550 –> 00:24:44,230
once again either grabbing the toes the

355
00:24:44,230 –> 00:24:47,760
shins or using the strap

356
00:24:51,270 –> 00:24:54,730
with a deep breath inhale lengthen

357
00:24:54,730 –> 00:25:01,380
exhale sink and release the hamstrings

358
00:25:02,970 –> 00:25:06,580
into the lower back stretch again on an

359
00:25:06,580 –> 00:25:09,880
exhale at the spine round down at the

360
00:25:09,880 –> 00:25:13,690
head drop to the knees and shift the

361
00:25:13,690 –> 00:25:15,520
vertebrae of the lower back away from

362
00:25:15,520 –> 00:25:17,909
you

363
00:25:27,720 –> 00:25:30,690
and slowly coming up to a flat spine and

364
00:25:30,690 –> 00:25:37,590
out of the pose return to seated staff

365
00:25:37,590 –> 00:25:45,809
pose position yourself so you’re able to

366
00:25:45,809 –> 00:25:49,409
roll on your back on your mat if you

367
00:25:49,409 –> 00:25:50,909
need to scoot your bum forward a little

368
00:25:50,909 –> 00:25:54,539
bit then hold on to the front of your

369
00:25:54,539 –> 00:25:57,390
knees lift the feet round your spine

370
00:25:57,390 –> 00:26:00,200
down

371
00:26:02,260 –> 00:26:05,410
and then slowly roll onto your back with

372
00:26:05,410 –> 00:26:10,660
your chin tucked down hug your knees

373
00:26:10,660 –> 00:26:13,840
into your chest rocking from side to

374
00:26:13,840 –> 00:26:17,950
side and stretch the legs out on the

375
00:26:17,950 –> 00:26:25,169
ground moving into shavasana relaxation

376
00:26:25,169 –> 00:26:27,700
resting the arms along the sides with

377
00:26:27,700 –> 00:26:32,070
the palms facing up close your eyes and

378
00:26:32,070 –> 00:00:00,000
allow your body to relax

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