Fluid yoga schedule

Fluid Yoga: Mellow Yoga Flow with Jamie Anne

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welcome to 30 minutes of fluid yoga

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stretching India started by finding a

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comfortable seated position at the top

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of your mat allowing the legs to cross

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and your hands to rest comfortably in

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your lap

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we’re going to begin with five slow deep

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breaths

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and drawing your hands into heart center

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if you’d like you can set an intention

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for your practice to get started we’re

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going to come to a tabletop allowing the

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shoulders to stack right on top of the

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wrists and the elbows and then begin a

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cat-cow motion taking the spine up and

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down beginning slowly with smaller

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movements and then gradually allowing

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the movements to get a bit larger

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engaging the core and allowing perhaps

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even your neck to move just slightly up

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and down with the spine

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begin to extend your right leg behind

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you keeping the ball of the foot on the

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mat you’ll stretch through the right

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side of your calf

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with a strong core begin to float

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lifting the right foot up and off of the

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mat stretching long through your spine

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and long through the back of your neck I

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bring you to bend into your right knee

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so to take a modified three-legged dog

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starting to lift the right hip higher

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than the left

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opening up the right side of your body

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draw the knee towards your nose rounding

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your spine and then extend the right leg

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behind you do it again drawing the knee

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towards your nose to round and extend

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the right leg back and a third final

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time and draw your knee in towards your

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nose stretch the right leg behind you

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release the ball of the foot to the mat

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and then begin to take your right leg

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and stretch it all the way off towards

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the right side bringing the sole of your

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foot onto the floor and using an inhale

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to rise up to a kneeling position as the

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arms stretch high grab hold of your left

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wrist and begin a tilt towards the right

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side keeping the core engaged as you

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tilt your body right slow and deep

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breath

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use an inhale return to Center and then

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stretch your left handle way down

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towards the floor to the outside of your

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left knee stretch your right arm

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alongside your ear and perhaps even

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allow your right foot to feel a little

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bit lighter on the mat as you stretch

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long through the side of your body

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you

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as you return back to Center hands plan

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the left knee is going to slide forward

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into a modified version of our pigeon

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allow your left hip to release all the

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way to the mat and then bend into your

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right knee so that the ankle rest gently

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on the floor as you crawl in a diagonal

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allowing your chest to rest over your

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left shin

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you

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as you come back through Center plant

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your hands return to a tabletop and

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begin once more the cat-cow motion with

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your spine maybe finding a little bit

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more mobility and a little bit more

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engagement through the belly as you move

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the spine up and down with breath

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kind of strong neutral spine and now

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extend the left leg keeping the ball of

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the foot on the floor beginning to

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stretch through the left side of your

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body strong and engaged across your

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shoulder blades

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with a strong core begin to float the

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left toes away from the mat extend

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energy through the ball of your foot by

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bending into your left knee begin that

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modified version of a three-legged dog

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opening up through the left side of your

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body

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and then draw your left knee all the way

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in towards your nose rounding through

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the spine begin to extend the left leg

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straight back behind you and do it again

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draw the knee in towards your nose as

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you round extend the left leg strong

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straight back behind you and one final

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time knee comes in towards your nose as

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you round then you extend the leg return

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the ball of the left foot back to the

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mat stabilize drawing the core in feel

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length along the back body and then

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extend your left foot off towards the

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side as you rise all the way up to a

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kneeling position this time you catch

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hold of your right wrist draw length to

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both sides of the body and begin to tilt

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towards the left maintaining integrity

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through the spine by drawing the belly

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in and up as you Bri

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return to center and then release your

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right hand all the way off towards the

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right side stretching your left arm long

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alongside your ear and perhaps even

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getting a bit lighter through the left

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toes as you stretch the entire side of

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your body

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coming back to your tabletop position

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we’ll take the right knee in for our

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modified pigeon by sliding the right

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shin all the way up towards the top you

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come on to your right hip and then bend

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the left leg behind you so you can crawl

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on a diagonal over your right shin

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bowing the head and allow here for a

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very slow process of breath the inhales

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and the exhales expanding through your

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back body

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as you make your way to your tabletop

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once more this time will allow the toes

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to talk unless the hips coming into your

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downward-facing dog

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you can draw length to the backs of the

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legs allowing the heels to get a little

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heavier even if they don’t touch the

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floor

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begin to slowly walk your feet all the

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way up towards your hands coming to the

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top of the mat we’re going to begin our

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first forward a fold here a ragdoll you

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can grab hold of your elbows a little

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bit of softness to your knees or maybe a

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pretty deep Bend

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on an in-breath begin to rise all the

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way up to standing reach your arms high

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and dry your hands right in to heart

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center with an in-breath reach the arms

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up overhead one more time and as you

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exhale begin to fold your body in half

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coming into your forward fold and then

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lifting about halfway up a flat back you

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draw a leg to the spine the belly pulls

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in the back of the neck stays very long

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allow the hands to plant on the mat and

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slowly return your feet back to the back

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edge of the mat coming into a plank hold

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here for five full breaths drawing the

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belly in stacking shoulders over top of

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your wrists the hands engaged slightly

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they squeeze the mat slow deep breath

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and then release the knees to the mat

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lower come all the way down onto your

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stomach for a low tiny baby Cobra you’re

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going to lift the heart just a couple

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inches the hands allow them to float and

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hover just a couple inches off of the

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floor so you long in the back of the

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neck as you breathe

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return the hands to the mat lower and

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then press back to a tabletop tuck the

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toes and lift up into your downward

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facing dog

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allow the knees to soften and once more

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begin to walk your feet all the way up

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towards your hands use an in-breath to

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sweep all the way to standing hands draw

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together and you grab hold of your left

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wrist nice and high you begin to tilt

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towards the right side staying strong

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through the belly continuing to feel

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your breath move up the left side of

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your ribcage

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to switch sides come back to Center grab

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hold of your right wrist and begin to

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tilt towards the left once more drawing

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the belly in and up to stay strong and

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sending breath right into the right side

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of your ribcage

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coming back to Center and dry into your

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heart

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forward fold over your legs and allow

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the hands to touch down on the mat begin

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to slide the left leg back behind you

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release the left knee you’ll be in a low

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lunge

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we’ll take a twist by extending the

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right hand straight up towards the

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ceiling you can keep the left knee on

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the floor or you can choose to tuck your

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back toes and begin to send length to

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the left leg allowing the knee to lift

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off the mat for an increase in your

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balance

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or turn the left knee to the mat if it’s

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lifted

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we’ll take a half’s play the hips rock

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back slightly and the right leg begins

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to lengthen you curl the right toes in

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towards your shin as you fold over that

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right leg a little softness or deep bend

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in the right knee is fine as the

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hamstrings begin to open you can stay

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upright here or you can begin to modify

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and slide the hips all the way back so

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that you’re seated on your left heel as

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you fold over your right leg

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you

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as you live we’re going to take a step

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forward the left foot will join the

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right the top of the mat feet hips

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distance apart with an inhale sweep rise

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all the way up to standing let your

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palms touch and then exhale fold back

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over your legs we’ll take it on the

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other side by extending your right leg

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all the way back behind you release the

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right knee down to the mat take a twist

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left arm begins to stretch straight up

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towards the ceiling you open your heart

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and once more the option to either keep

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the right knee down on the floor or tuck

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your back right toes sending energy

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through the right leg to lift the right

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knee up and off the map

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return the right knee to the earth if it

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was lifted begin your half split hips

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rock back left leg begins to extend in

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the left toes they curl in towards your

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shin you can modify here with a deeper

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bend or softness in the left knee as you

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fold over your left leg

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remembering debris

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and either stay upright or to take a

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different variation slide the hips all

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the way back so that you’re seated on

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the right heel as you fold once more

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over your left leg

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inhale to live take a step forward move

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your right foot up meeting the left

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about hips distance apart

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then inhale rise come all the way up to

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standing his hands pull into heart

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center

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we’re going to take a standing back bend

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the hands are going to draw behind you

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and if possible we’ll have the

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fingertips to face up towards the

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ceiling strong in your belly lift just

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through the heart in the chest here

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you’ll notice most the sensation between

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the shoulder blades in the upper third

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of our spine stay strong through the

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core strong as you inhale and exhale

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you’re lifting the heart

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returned the spine to neutral hands to

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00:16:05,840 –> 00:16:08,570
heart center will reach the arms towards

268
00:16:08,570 –> 00:16:11,600
the ceiling and as you exhale fold over

269
00:16:11,600 –> 00:16:15,890
your legs inhale come into your flat

270
00:16:15,890 –> 00:16:18,140
back crawl your hands up your shins get

271
00:16:18,140 –> 00:16:21,020
long in the spine is the hands touch

272
00:16:21,020 –> 00:16:23,590
down on the mat walk back to your plank

273
00:16:23,590 –> 00:16:26,600
from here a chaturanga you can allow the

274
00:16:26,600 –> 00:16:28,730
knees to touch down towards the Earth as

275
00:16:28,730 –> 00:16:30,830
you slowly lower your chest all the way

276
00:16:30,830 –> 00:16:31,820
down to the floor

277
00:16:31,820 –> 00:16:34,250
lift for your Cobra by pressing your

278
00:16:34,250 –> 00:16:38,990
hands into the mat and then to return to

279
00:16:38,990 –> 00:16:41,390
down dog you tuck the toes with the hips

280
00:16:41,390 –> 00:16:44,180
high and draw heaviness to the backs of

281
00:16:44,180 –> 00:16:46,510
heels

282
00:16:59,950 –> 00:17:02,080
walk your feet all the way up to the top

283
00:17:02,080 –> 00:17:04,630
of the map and is feet near your hands

284
00:17:04,630 –> 00:17:06,490
this time bring the feet closer together

285
00:17:06,490 –> 00:17:08,680
so the big toes are touching we take a

286
00:17:08,680 –> 00:17:09,640
chair pose

287
00:17:09,640 –> 00:17:12,069
by bending your knees sweep the arms up

288
00:17:12,069 –> 00:17:14,619
overhead lift your heart and we’ll open

289
00:17:14,619 –> 00:17:16,420
the shoulders by clasping the hands

290
00:17:16,420 –> 00:17:18,940
together behind your low back broaden

291
00:17:18,940 –> 00:17:21,550
across your chest stay strong in the

292
00:17:21,550 –> 00:17:24,839
belly drawing it in and up

293
00:17:31,190 –> 00:17:33,630
release the clasp of hands behind your

294
00:17:33,630 –> 00:17:35,580
back sweep your arms all the way towards

295
00:17:35,580 –> 00:17:38,190
the ceiling exhale fold over your legs

296
00:17:38,190 –> 00:17:41,310
and we flow through a flat back

297
00:17:41,310 –> 00:17:43,410
you draw length to your spine then hands

298
00:17:43,410 –> 00:17:45,860
plant come into your plank a high pushup

299
00:17:45,860 –> 00:17:48,210
this time perhaps you try keeping the

300
00:17:48,210 –> 00:17:51,150
knees lifted as you lower down into your

301
00:17:51,150 –> 00:17:53,880
upward facing dog the thighs off the mat

302
00:17:53,880 –> 00:17:56,160
and then return to your downward facing

303
00:17:56,160 –> 00:17:59,720
dog by lifting the hips high

304
00:18:13,400 –> 00:18:15,460
you

305
00:18:18,660 –> 00:18:21,100
feet walk all the way up towards the

306
00:18:21,100 –> 00:18:24,010
hands and again we return to our chair

307
00:18:24,010 –> 00:18:24,610
pose

308
00:18:24,610 –> 00:18:26,830
feet come together knees Bend and arms

309
00:18:26,830 –> 00:18:29,799
sweep to come into a twist dry your

310
00:18:29,799 –> 00:18:32,169
hands into heart center twist towards

311
00:18:32,169 –> 00:18:34,120
the left taking your right elbow to the

312
00:18:34,120 –> 00:18:37,030
outside of your left knee stay strong in

313
00:18:37,030 –> 00:18:39,250
the midsection draw length to the back

314
00:18:39,250 –> 00:18:41,789
of the neck

315
00:18:51,010 –> 00:18:53,440
use an inhale to return back through

316
00:18:53,440 –> 00:18:55,950
Center so you can twist the other way

317
00:18:55,950 –> 00:18:58,000
twisting towards the right this time

318
00:18:58,000 –> 00:19:00,190
left elbow hooks to the outside of the

319
00:19:00,190 –> 00:19:03,360
knee as you breathe

320
00:19:15,760 –> 00:19:18,130
come back through Center and all the way

321
00:19:18,130 –> 00:19:19,200
up to standing

322
00:19:19,200 –> 00:19:22,230
allow your hands to meet at heart center

323
00:19:22,230 –> 00:19:24,910
we’re going to begin to build series of

324
00:19:24,910 –> 00:19:27,460
tree poses all the weight will now shift

325
00:19:27,460 –> 00:19:30,790
into the right foot and take the arch of

326
00:19:30,790 –> 00:19:32,980
your left foot and place it just atop

327
00:19:32,980 –> 00:19:35,560
your ranked this is where you can stay

328
00:19:35,560 –> 00:19:37,300
work on balance here

329
00:19:37,300 –> 00:19:39,760
or perhaps you take the sole of the left

330
00:19:39,760 –> 00:19:41,470
foot and draw it right up near the inner

331
00:19:41,470 –> 00:19:44,410
part of your right calf drawing the knee

332
00:19:44,410 –> 00:19:47,620
slightly behind you stay with breath to

333
00:19:47,620 –> 00:19:49,810
go deeper still the sole of your left

334
00:19:49,810 –> 00:19:51,520
foot can move into the inner part of

335
00:19:51,520 –> 00:19:54,090
your right side

336
00:20:00,980 –> 00:20:03,620
we control return the left foot to the

337
00:20:03,620 –> 00:20:06,560
earth and we’ll switch sides the weight

338
00:20:06,560 –> 00:20:08,930
pours into your left foot you take the

339
00:20:08,930 –> 00:20:10,760
arch of your right foot and just place

340
00:20:10,760 –> 00:20:14,210
it atop your left foot you can stay here

341
00:20:14,210 –> 00:20:17,120
and build your balance or you might take

342
00:20:17,120 –> 00:20:19,520
the sole of your right foot and move it

343
00:20:19,520 –> 00:20:23,800
up towards the inside of your left calf

344
00:20:23,920 –> 00:20:26,630
again choosing to stay with this

345
00:20:26,630 –> 00:20:29,930
variation or perhaps sliding the sole of

346
00:20:29,930 –> 00:20:32,150
the right foot higher up bringing it

347
00:20:32,150 –> 00:20:33,650
near the inner part of your left thigh

348
00:20:33,650 –> 00:20:36,230
and return to heart center and you

349
00:20:36,230 –> 00:20:38,470
breathe

350
00:20:46,750 –> 00:20:50,980
return the right foot to the mat with an

351
00:20:50,980 –> 00:20:52,840
in-breath sweep your arms all the way up

352
00:20:52,840 –> 00:20:55,260
towards the ceiling and as you exhale

353
00:20:55,260 –> 00:20:59,050
forward fold over your leg draw length

354
00:20:59,050 –> 00:21:02,110
of the spine a flat back hands to the

355
00:21:02,110 –> 00:21:04,600
mat walk back to your plank lower

356
00:21:04,600 –> 00:21:06,550
through your chaturanga push up an

357
00:21:06,550 –> 00:21:11,500
upward facing dog or Cobra downward

358
00:21:11,500 –> 00:21:15,100
facing dog and into a tabletop allow the

359
00:21:15,100 –> 00:21:17,440
knees to touch to your child’s pose

360
00:21:17,440 –> 00:21:19,930
slide your hips all the way back towards

361
00:21:19,930 –> 00:21:22,990
your heels arms can stretch out towards

362
00:21:22,990 –> 00:21:24,640
the top of your mat and your breath will

363
00:21:24,640 –> 00:21:27,030
slow down

364
00:21:46,080 –> 00:21:50,010
for anahatasana a heart opening pose

365
00:21:50,010 –> 00:21:52,300
you’ll lift the hips right above the

366
00:21:52,300 –> 00:21:54,310
knees and then take the hands and allow

367
00:21:54,310 –> 00:21:57,190
them to inch or crawl forward the chest

368
00:21:57,190 –> 00:21:59,020
begins to lower down towards the floor

369
00:21:59,020 –> 00:22:01,570
and you can release either your forehead

370
00:22:01,570 –> 00:22:04,270
or perhaps over time your chin will come

371
00:22:04,270 –> 00:22:05,620
down towards the mat as you feel the

372
00:22:05,620 –> 00:22:08,100
upper part of the spine begin to open

373
00:22:08,100 –> 00:22:10,810
allow for a series of very slow breaths

374
00:22:10,810 –> 00:22:12,850
here deepening into the muscles across

375
00:22:12,850 –> 00:22:16,380
the shoulder blades in the upper back

376
00:22:28,660 –> 00:22:32,030
returning to a tabletop we come to a

377
00:22:32,030 –> 00:22:34,250
seat and you allow the legs to swing to

378
00:22:34,250 –> 00:22:37,580
the side you’re going to bring the feet

379
00:22:37,580 –> 00:22:38,690
out in front of you with knees bent

380
00:22:38,690 –> 00:22:41,240
we’re going to come into a seated pigeon

381
00:22:41,240 –> 00:22:43,430
your right ankle stacks over top of your

382
00:22:43,430 –> 00:22:44,090
left knee

383
00:22:44,090 –> 00:22:47,630
you draw length to your spine by using

384
00:22:47,630 –> 00:22:49,700
your left hand to hold on to the sole of

385
00:22:49,700 –> 00:22:51,370
your right foot you keep the foot flexed

386
00:22:51,370 –> 00:22:54,590
maybe the right hand gently presses the

387
00:22:54,590 –> 00:22:56,630
right knee away from the body as you

388
00:22:56,630 –> 00:22:58,310
feel sensation in the right part of your

389
00:22:58,310 –> 00:23:00,580
head

390
00:23:05,119 –> 00:23:07,830
to come into a twist lengthen your left

391
00:23:07,830 –> 00:23:09,929
leg and then place the sole of your

392
00:23:09,929 –> 00:23:11,730
right foot on the mat as you twist

393
00:23:11,730 –> 00:23:14,629
towards the right side

394
00:23:34,650 –> 00:23:36,930
coming back to Center we take Jena

395
00:23:36,930 –> 00:23:38,809
Shoshanna the sole of the right foot

396
00:23:38,809 –> 00:23:41,250
comes along the inside of your left

397
00:23:41,250 –> 00:23:43,170
thigh and you crawl the hands forward

398
00:23:43,170 –> 00:23:47,850
along the left leg folding if there’s a

399
00:23:47,850 –> 00:23:49,950
lot of sensation in the left leg you can

400
00:23:49,950 –> 00:23:51,750
always allow for a bit of a bend to your

401
00:23:51,750 –> 00:23:53,850
left knee as you fold your chest over

402
00:23:53,850 –> 00:23:56,210
the left leg

403
00:24:05,710 –> 00:24:08,950
and inhale two left and we take our

404
00:24:08,950 –> 00:24:11,200
seated pigeon on the left side with the

405
00:24:11,200 –> 00:24:14,020
knees bent you take your left ankle atop

406
00:24:14,020 –> 00:24:17,110
your right knee right hand is holding on

407
00:24:17,110 –> 00:24:18,730
to the sole of your left foot and

408
00:24:18,730 –> 00:24:21,490
perhaps your left hand gently presses

409
00:24:21,490 –> 00:24:23,200
the left knee away to draw some length

410
00:24:23,200 –> 00:24:26,520
to that left side of your body

411
00:24:42,749 –> 00:24:46,090
/ twist the right leg length and blonde

412
00:24:46,090 –> 00:24:48,460
and the sole of the left foot finds your

413
00:24:48,460 –> 00:24:50,580
mat as you twist towards the left side

414
00:24:50,580 –> 00:24:55,049
keeping length to the spine you Bri

415
00:24:58,700 –> 00:25:00,760
you

416
00:25:03,290 –> 00:25:05,350
you

417
00:25:10,600 –> 00:25:13,610
returning to center genre Shoshana our

418
00:25:13,610 –> 00:25:16,730
fold-over our right leg and the sole of

419
00:25:16,730 –> 00:25:18,679
the left foot just gently presses in the

420
00:25:18,679 –> 00:25:20,720
inner part of the thigh as you melt your

421
00:25:20,720 –> 00:25:25,250
chest along that raishin allowing for

422
00:25:25,250 –> 00:25:27,049
any degree of bend in your right knee

423
00:25:27,049 –> 00:25:28,940
that feels appropriate to mellow out the

424
00:25:28,940 –> 00:25:30,559
sensation that you might be feeling in

425
00:25:30,559 –> 00:25:33,340
the back part of your leg

426
00:25:43,820 –> 00:25:47,760
I’m in breath begin to lift the legs

427
00:25:47,760 –> 00:25:49,350
will sleep around to the side so we can

428
00:25:49,350 –> 00:25:51,510
return to a tabletop our hands and our

429
00:25:51,510 –> 00:25:54,330
knees and from here we take our pigeon

430
00:25:54,330 –> 00:25:56,790
slide your right shin forward towards

431
00:25:56,790 –> 00:25:58,530
the top of your mat and allow the left

432
00:25:58,530 –> 00:26:02,160
leg to lengthen its back behind you you

433
00:26:02,160 –> 00:26:04,320
can stay upright propping yourself on

434
00:26:04,320 –> 00:26:07,020
your elbows your forearms or you can

435
00:26:07,020 –> 00:26:08,430
begin to fold a little bit deeper

436
00:26:08,430 –> 00:26:11,250
allowing your chest to melt down towards

437
00:26:11,250 –> 00:26:14,970
the floor relaxing the neck and head and

438
00:26:14,970 –> 00:26:17,700
taking several slow deep breaths right

439
00:26:17,700 –> 00:26:19,910
here

440
00:26:22,980 –> 00:26:25,040
you

441
00:26:33,309 –> 00:26:35,370
you

442
00:26:46,039 –> 00:26:48,299
begin to lift to your tabletop

443
00:26:48,299 –> 00:26:50,460
your hands and your knees once more and

444
00:26:50,460 –> 00:26:53,519
for a twist extend your right arm

445
00:26:53,519 –> 00:26:55,919
straight up towards the ceiling opening

446
00:26:55,919 –> 00:26:58,080
up your heart and then weave the right

447
00:26:58,080 –> 00:26:59,610
arm all the way underneath the body

448
00:26:59,610 –> 00:27:03,090
releasing the right elbow shoulder and

449
00:27:03,090 –> 00:27:05,549
eventually the side of your head left

450
00:27:05,549 –> 00:27:07,620
hand can stay supporting you on the

451
00:27:07,620 –> 00:27:09,419
matter can crawl off on a gentle

452
00:27:09,419 –> 00:27:11,940
diagonal bringing more space to the side

453
00:27:11,940 –> 00:27:14,330
of your body

454
00:27:22,550 –> 00:27:25,370
and return to your table top and we’ll

455
00:27:25,370 –> 00:27:27,290
take our pigeon by drawing the left shin

456
00:27:27,290 –> 00:27:30,320
forward this time right leg begins to

457
00:27:30,320 –> 00:27:33,980
lengthen me I knew you can choose to

458
00:27:33,980 –> 00:27:36,880
lower down to your elbows and stay here

459
00:27:36,880 –> 00:27:39,800
or you might lower the heart chest even

460
00:27:39,800 –> 00:27:42,470
further down towards the mat relaxing

461
00:27:42,470 –> 00:27:45,740
across the back ear neck and once more

462
00:27:45,740 –> 00:27:48,370
returning to a slow and steady breath

463
00:27:48,370 –> 00:27:51,020
long through your inhalations and long

464
00:27:51,020 –> 00:27:54,070
through your exhalations

465
00:28:18,549 –> 00:28:21,340
we’re turning to your tabletop

466
00:28:21,340 –> 00:28:24,740
we take our spinal twist left arm

467
00:28:24,740 –> 00:28:26,360
extends straight up towards the ceiling

468
00:28:26,360 –> 00:28:28,580
and then the left arm weaves underneath

469
00:28:28,580 –> 00:28:30,950
the body releasing elbow and left

470
00:28:30,950 –> 00:28:33,259
shoulder releasing the side of your head

471
00:28:33,259 –> 00:28:35,779
and perhaps walking your right hand out

472
00:28:35,779 –> 00:28:37,669
on a diagonal just a little bit for an

473
00:28:37,669 –> 00:28:40,610
increase in your stability you take slow

474
00:28:40,610 –> 00:28:42,590
deep breaths across the back side of

475
00:28:42,590 –> 00:28:44,769
your body

476
00:28:58,050 –> 00:29:01,480
return to a tabletop position you’re

477
00:29:01,480 –> 00:29:02,830
going to come all the way down into your

478
00:29:02,830 –> 00:29:07,179
back swing the legs to the side and with

479
00:29:07,179 –> 00:29:09,220
control you’ll lower your spine all the

480
00:29:09,220 –> 00:29:15,610
way down onto the mat begin to draw your

481
00:29:15,610 –> 00:29:19,480
right knee in towards your chest till

482
00:29:19,480 –> 00:29:22,980
your shoulders relaxing into the mat and

483
00:29:22,980 –> 00:29:26,920
take a spinal twist allow the right leg

484
00:29:26,920 –> 00:29:30,220
to cross towards the left side and then

485
00:29:30,220 –> 00:29:32,050
allow your gaze and your right shoulder

486
00:29:32,050 –> 00:29:35,320
to fall heavy off towards the right this

487
00:29:35,320 –> 00:29:37,090
point you might allow the eyes to close

488
00:29:37,090 –> 00:29:39,670
as you allow the breath to be nice and

489
00:29:39,670 –> 00:29:41,820
deep

490
00:29:45,770 –> 00:29:48,290
if you want a deeper sensation of twist

491
00:29:48,290 –> 00:29:51,250
you can wind your legs into an eagle

492
00:29:51,250 –> 00:29:53,720
wrapping the right toes around the left

493
00:29:53,720 –> 00:29:55,990
calf

494
00:30:02,710 –> 00:30:05,779
man why and the legs return to center

495
00:30:05,779 –> 00:30:07,309
and draw the left knee up and in towards

496
00:30:07,309 –> 00:30:10,639
your chest you feel the entire back side

497
00:30:10,639 –> 00:30:16,159
of your body on the air and to come into

498
00:30:16,159 –> 00:30:18,590
our spinal twist both knees can bend and

499
00:30:18,590 –> 00:30:21,109
fall off towards the right side your

500
00:30:21,109 –> 00:30:22,909
left shoulder becomes a bit more heavy

501
00:30:22,909 –> 00:30:26,739
and the gaze Falls towards the left side

502
00:30:28,850 –> 00:30:32,419
choosing to keep both knees bent we’re

503
00:30:32,419 –> 00:30:34,580
perhaps wrapping that left leg around

504
00:30:34,580 –> 00:30:37,940
the Ray just deepening with Eagle legs

505
00:30:37,940 –> 00:30:40,519
you can click left toes around your

506
00:30:40,519 –> 00:30:42,909
right calf

507
00:30:54,029 –> 00:30:56,890
as you untwist the body bring the soles

508
00:30:56,890 –> 00:30:58,870
of your feet together for soup to baddha

509
00:30:58,870 –> 00:31:01,600
konasana the arms are heavy alongside

510
00:31:01,600 –> 00:31:03,970
your body with the palm is facing up

511
00:31:03,970 –> 00:31:08,140
towards the ceiling my shoulders to rest

512
00:31:08,140 –> 00:31:10,029
on the floor and allow your eyes to

513
00:31:10,029 –> 00:31:13,919
remain closed here throughout

514
00:31:27,050 –> 00:31:29,750
for our final posture or shavasana the

515
00:31:29,750 –> 00:31:34,310
legs will like them you allow yourself

516
00:31:34,310 –> 00:31:36,110
right now the opportunity to just

517
00:31:36,110 –> 00:31:38,570
observe how the breath feels as it comes

518
00:31:38,570 –> 00:31:41,830
in and out of your nostrils

519
00:32:00,630 –> 00:32:03,299
bring small movements to your body

520
00:32:03,299 –> 00:32:07,650
gently rolling over on to one side

521
00:32:13,040 –> 00:32:16,320
and compress to a seated position with

522
00:32:16,320 –> 00:32:18,180
the legs crossed and your hands once

523
00:32:18,180 –> 00:32:22,010
more just resting in heart center

524
00:32:23,730 –> 00:32:26,730
namaste

525
00:32:38,680 –> 00:00:00,000
you

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