Flat belly yoga

Weight Loss Yoga for Flat Stomach & Abs – 20 Minute Beginners Yoga Workout

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hi I’m Lisa and welcome to yoga for ABS

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today we will be working on our core

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strength which is super important for

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day to day life as well as all of your

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workouts so you know feel free to do

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this workout more than once a week

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as much as you can just stick with it

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and you’ll see results so let’s begin

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coming from the center of your mat in a

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seated position on your knees and your

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ankles just inhale lengthening the spine

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shoulders away from the ears exhale

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inhale trying to lengthen with each

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breath and exhale

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already strengthening through that core

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just a few more breaths here

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exhale making sure your present and your

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practice today in exhale hunger release

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any tension in one last breath

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exhale okay coming on to all fours

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go ahead and bring your palms underneath

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your shoulders and we’re going to go

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ahead and stretch our legs all the way

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back to the end of our map into an

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extended plank and go ahead and flex

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your abs here pulling them into your

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spine your neck is pretty relaxed your

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shoulders away from your ears

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your hips are tucked under you should be

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in a completely straight line looking

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down at your mat and just breathe here

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we’ll do five breaths keep your core

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engaged and one last breath

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from here you can stretch a little

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through the legs make sure your abs are

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still tight and we’ll go ahead and move

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down into Cobra so going into a low

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plank gently lower yourself and lift up

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and gently lower your legs and just lift

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up towards the ceiling

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pulling your abs in again your glutes

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are tight stretching up shoulders away

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from the ears gently looking towards the

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ceiling one last breath and gently lower

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towards the floor and coming all the way

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onto your stomach your palms are

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directly below your shoulders again your

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shoulder blades are pulled back your

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neck is lengthen your spine is lengthen

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your core is still engaged and on an

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inhale just press back up elbows into

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your side gently looking forward towards

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the front of the room stick with your

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breathing here

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make sure your core is engaged and you

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can press up a little bit more just a

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few more breaths

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last one and release coming all the way

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onto the floor just gently shake it out

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a little bit from here we’ll move into

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locus so gently bring your palms to meet

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behind your back

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and you can hold them down or you can

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stay in reverse prayer if you like if

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that’s easier for you or if that’s more

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comfortable but we will be lifting up so

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you want to pull your shoulders back as

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much as possible so I’m going to go

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ahead and join my hands and inhale

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pulling my shoulders back looking up my

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core is engaged your glutes and legs are

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tight as well stick with your breathing

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here

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and hopefully release and shake it out a

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little bit your shoulders can get a

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little bit tight and not from here we’ll

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move into a quick Superman I think

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everybody is familiar with this but if

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not just reach your palms forward you

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can even push yourself back further on

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your mat you’re looking straight down at

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the mat in front of you your arms will

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reach out in front lengthening through

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the spine your legs are going to lift

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just inhale and then we’re just going to

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kick for a little bit so about five

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breaths here

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we’re also strengthening the spine at

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the same time which is really important

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for your core and just stick with it

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you’re halfway there

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and release I’m from here go ahead and

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put your palms underneath your shoulders

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and Regent Lee pushing up onto all fours

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and we’ll do a few cat cows to stretch

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out those abs and the spine so go ahead

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exhale all of your air going to inhale

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up looking towards the ceiling and

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exhale curving the spine with the

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ceiling neck is relaxed and inhale and

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exhale stretching through your spine

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relaxing those muscles inhale and exhale

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go ahead and do a really quick Child’s

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Pose here go ahead and press back into

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your heels and stretch through your

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palms pressing into the mat

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forehead is touching the floor stick

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with your breath here breathing out any

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tension in the spine there’s exhale

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pushing into the floor stretching

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through the spine and slowly sit up one

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vertebra at a time and come to a seated

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position swing your legs around move

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back to the center of your mat you will

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need moving into boat pose so over here

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inhale lengthen your spine and whenever

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you’re ready

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just going to lift your legs and you can

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straighten them if you can and balance

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for about five breaths here keeping your

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core tight

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just gently looking towards the front of

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the room two more breaths

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and release just roll onto your back and

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he’s gone to your chest and you can wrap

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around your shins or around your elbows

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whichever works for you and light back

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lengthening through the spine again

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relaxing the neck and just give a really

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good squeeze around your legs

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compressing your hips you’re stretching

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through the spine right now in your

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shoulders and just releasing any of that

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tension that you’ve built up so far now

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I can either grab around your shin or

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your elbows and gently release your neck

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lengthening your spine on the floor give

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a really good squeeze to the hips

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you’ll feel a really great compression

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here releasing the tension and your

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shoulders in your spine anything that

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you’ve built up so far breathe into the

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mat

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and definitely a release bring your feet

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to the floor one at a time we’ll move

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into bridge pose from here so palms flat

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on the mat next to your hips you can

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walk a little bit towards your ankles

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and move your ankles and towards your

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glutes engage your core and gently press

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your hips toward the ceiling from this

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position you can move your shoulders

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closer end if you like which will allow

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you to push your hips further up and

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strengthen through your abs to a few

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more breaths

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laughs boom and slowly release go ahead

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and grab your means one more time

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rocking back and forth side to side just

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working out any of that tension and

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slowly release your legs again and come

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up to seated position swing your legs

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around to your knees from the center of

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your mat on your knees just raise up

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your needs will be hip-width distance

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apart and just lengthen through the

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spine we are moving into camel pose and

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there are several variations of this

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pose and just go at your own pace

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whatever you’re comfortable with go

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ahead and inhale lengthening towards the

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ceiling and we’ll move our palms to the

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base of our spine and we’re going to

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slowly look back pressing your hips

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forward towards the front of the room

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and you can stay here engaging your core

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or if you are comfortable you can walk

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gently grabbing your heels you feel like

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a really good stretch through your abs

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just bring it here for a second

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one last breath and slowly move your

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hands up back to the base of your spine

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lifting up and exhale and we’ll move

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into reclining hero next to the stretch

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out our ABS even more which is really

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important when you are working them out

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because you don’t want them to become

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too tight or compressed so move a little

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bit forward towards the front of the mat

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your hips are a little bit wider I mean

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your knees are a little bit wider than

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your hips and just if it’s comfortable

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go ahead and sit back between your legs

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you can always bring them out a little

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bit further whatever is comfortable for

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you and if this pose is not comfortable

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for you and you have sensitive knees or

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joints then go ahead and stay and camel

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pose or just in a seated position but

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from here with your hands on your legs

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you’ll just slowly start walking back

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towards the floor and you can move your

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glutes forward come onto your elbows and

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bring your shoulder slowly down to the

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mat and just breathe here

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stretching through the hips and your abs

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lengthening through the spine placing

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any tension in one last breath and

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slowly come back up on to your elbows

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one at a time and slowly push up and you

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can come up in between to the front of

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your mat and go ahead and come to a

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seated position swing your legs out in

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front of you and we’ll do a little bit

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more stretching and then we’re done from

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the center of your mat your knees are

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bent straighten your left leg towards

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the front of the mat and bring your

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right leg over your ankle is next to

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your knee and will inhale arm to the sky

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and exhale and twist make sure your

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spine stays straight here shoulders are

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away from the ears and you can gently

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press your elbow into your knee to twist

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even further go inhale and with every

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exhale twist if you would like to deepen

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the stretch

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and gently look over your right shoulder

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to the back of the room your core should

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still be engaged here one last breath

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and release bring your right leg to the

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floor you are a left leg over the right

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and inhale exhale bending the elbow to

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meet the knee

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just stick with your breath here and if

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you can gently look over the left

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shoulder to the back of the room just a

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couple more breaths release and roll

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gently onto your back for happy baby so

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you’ll work out any tension in the spine

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just grab your big toes with your

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fingers and you just gently rock back

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and forth

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massaging your spine

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and when you’re ready slowly roll up

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swing your legs around and we’ll do a

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quick Child’s Pose just to stretch out

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the spine even more

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thank yourself for coming to your

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practice today one last breath and

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slowly lift up one vertebra at a time

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okay great job thanks for joining me

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today in yoga for abs please subscribe

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to the channel if you would like to join

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me in the rest of my videos please also

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leave any requests comments or feedback

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I love to hear from you

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and check out my website Lisa HUS for

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calm I’ll see you next time

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you

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