Gentle hatha yoga

20 Minute Gentle Hatha Yoga Stretch

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hi everyone and thanks for tuning in to

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this week’s yoga video today we’re going

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to be doing a gentle stretching yoga

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sequence it’s great for first thing in

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the morning or right before you’re

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working out or at the end of a long day

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when you’re ready have a seat on the mat

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and let’s get started turn your palms up

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to the sky and roll your shoulders back

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and close your eyes tilt your chin until

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you feel like it’s parallel to the

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ground and then take a deep breath in

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through your nose and exhale fully

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through your mouth I didn’t go of

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anything you’re holding onto right now

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that you don’t need another deep breath

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in this time see if you can fill your

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lungs up with a little bit more air and

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then exhale through your mouth seeing if

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you can push out even more air and then

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last time deep breath in filling your

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lungs with as much air as you possibly

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can when you get to your top the top of

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your inhale see if you can take one more

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sip in and then exhale fully through

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your mouth emptying your lungs out

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completely and then close your mouth but

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part your teeth and begin to breathe in

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and out through your nose

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use your lungs to their fullest capacity

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with each breath fill your lungs up with

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as much air as you can with each exhale

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empty out your lungs completely as you

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draw your bellybutton in towards your

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spine

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and as you fall into the rhythm of this

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breath bring out your awareness to your

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face and just see if you’re holding any

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tension in the space between your

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eyebrows or in your temples the corners

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of your eyes the corners of your mouth

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check in with your jaw and just see if

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you can let go with each exhale letting

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go letting go letting go

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and as you let go of whatever it is

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you’re holding on to whatever tension

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you have in your life you’re able to tap

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into that innate sense of calm that’s

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always within you

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bring your awareness to your fingertips

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and as you inhale follow the breath up

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through your right fingers your right

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arm up through your upper back and then

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down your left arm one more time inhale

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up through the right fingers the right

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arm over the chest and as you exhale

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follow the breath out through the left

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fingertips last time deep breath in

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following the breath up through the

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right arm cross the upper body and then

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exhale follow the breath out through the

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left arm

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and from here just take a second to

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acknowledge your commitment to your

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practice and set an intention to just

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let whatever happens bubble up naturally

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committing yourself to the idea that you

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will be happy with whatever you are able

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to do and letting go of expectations for

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yourself on your next inhale bring your

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hands to your heart and just bow your

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head in this acknowledgement and then

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when you’re ready quietly open up your

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eyes and you’re going to open up your

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legs not going for as wide as say a

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split but maybe 90 degrees a little bit

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more remove the flesh underneath your

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sitting bones and if this is too much

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for you if you’re finding that you’re

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somebody who if you’re like this you’re

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kind of slouching like you have a very

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hard time just pulling yourself up and

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sitting tall then get a thick blanket or

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a towel and place it under the edge of

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your sitting bones to help kind of prop

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yourself forward engage your quads so to

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do that lift your kneecaps up towards

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your hips activate your feet so spread

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your toes flex your feet gently and just

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take a deep breath in as you inhale lift

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your arms up overhead I’m gonna do

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exhale bring your hands to your heart

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inhale lift up look up exhale press your

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hands together bring your hands to your

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heart keep your toes spread deep breath

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in lift look up press your hands

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together and exhale bring your hands

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down to your heart take a deep breath

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and send your arms out in front wherever

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they may fall they may fall here that’s

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totally cool who cares they may fall

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here they may be all the way stretched

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out with your arms on the ground and

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your chest on the ground whatever feels

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best for you do that just be really

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mindful pay attention to what’s going on

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in your legs through your hips with each

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exhale see if you can find a little bit

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more movement keep wiggling your toes

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keep spreading your toes try to have

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your chest open and your low back along

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and imagine that with each breath you’re

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able to comb through any tension you’re

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feeling in your inner thighs and

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untangle any knots on your next inhale

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walk your hands over to your right and

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then you inhale ripple up through your

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spine and then exhale melt forward a

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little bit try to keep your left hip on

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the ground breathe into your left side

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body and then as you inhale we’ll walk

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over to the other side ripple up through

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your spine and exhale melt forward

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breathing into your side body imagining

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that with each breath are able to create

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length and space and as you inhale walk

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your hands back to Center and then come

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to sit up tall bring your hands

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underneath your knees gently slowly bend

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your knees and bring your legs together

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wrap your arms around your shins as you

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inhale roll up through your spine so

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you’re as tall as you possibly can and

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as you exhale round your upper back

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lower your chin to your chest and let

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your head be so heavy and as you breathe

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here breathe space into the back of your

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neck the tops of your traps you can even

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even kind of wiggle side to side let

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your head roll from one side to the

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other just taking an opportunity to move

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in whatever way feels best for you as

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you inhale ripple through your spine to

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find length as you exhale slowly open up

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your knees

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is bringing the bottoms of your feet to

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touch for cobblers pose

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as you inhale open up your arms lift up

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look up and as you exhale bring your

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thumbs down into the arches of your feet

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now if you’re really tight and your

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knees are like this then use your elbows

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to press and open up even more reach

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your heart forward

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I keep prying your feet open like a book

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one day the tops of your feet will come

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down onto the mat maybe today is not

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that day maybe today is who cares

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as you inhale rise up as you exhale

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extend your left leg and you’re going to

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bring your right foot into your left

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inner thigh so square your upper body

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over your leg and then bring your heel

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as close to your pelvis as you can and

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then as you inhale get long and as you

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exhale walk your fingers forward now

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what you want to avoid is this you don’t

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really want to be rounding through your

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low back and then up through your upper

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back I mean your upper back will always

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round even if you’re perfectly long and

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straight it’s just how our bodies are

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shaped but we really want to think about

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concentrate on getting your belly on to

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your thigh so not so much about the head

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down to the knee more about the belly on

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to the thigh when you focus on having

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the belly meet the thigh you’re really

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bringing the stretch into the hamstring

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which is what we want

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as you inhale rise up and we’ll take it

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to the other side so put the bottom of

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your left foot against your inner right

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side your left heel into as close to the

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pelvis as you can square your upper body

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over your right leg

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spread your right toes deep breath in

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roll up through your spine and as you

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exhale walk your fingers forward until

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you feel your belly meet you at I keep

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your chest open by drawing your shoulder

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blades toward one another keep your gaze

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forward past your mat and breathe into

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the back of your right leg and as you

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inhale rise up and as you exhale spent

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extend both legs and roll your shoulders

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back and press your hands if they reach

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into the mat for staff pose so your feet

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are about hip distance feet are flat

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toes are spread arms are pressing down

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into the ground your back is long on

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your next inhale lift your arms all the

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way up to the sky and then bend your

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right arm placing your left hand over

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top of your right elbow such as tall as

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you can try to keep your chin feeling

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like it’s parallel to the ground trying

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not to let it come in towards the chest

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because that often makes us round the

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upper back and then gently release and

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take it to the other side

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and gently release bringing your arms on

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in front slowly making your way down on

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to your back and then bend your knees

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bringing your feet in towards your

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pelvis feet are hip distance knees

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pointed straight up to the sky lift your

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toes up as you inhale spread them and

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then set them down for a solid

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foundation bring your hands down by your

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side gently press into your feet to lift

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up and then kind of shimmy side to side

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until you’re on the sides of your arms

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and your you’re able to interlace your

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fingers and press your arms down to the

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ground lift your hips up breathe through

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your chest through your shoulders

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through the Front’s of your hips and

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then gently release and pull your knees

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in towards your chest interlace your

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fingers around your right leg and extend

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your left leg deep breath in deep breath

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out

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deep breath in deep breath out as you

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inhale press your little back into the

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ground and use your core strength to

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lift your left leg up bend your left leg

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interlace your fingers around your left

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leg and extend your right deep breath in

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full breath out being mindful that when

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you breathe you’re paying attention to

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whatever it is you’re feeling inside

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whatever tension that’s causing you to

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kind of feel let’s see if you can

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breathe through it

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here use your core strength to lift your

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right leg up and then extend both legs

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bringing them mat distance apart and

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open up your arms and close your eyes

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for shavasana we’ll be here for about

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five minutes so let your body completely

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relax into the pose let go of your

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intentional breathing and just let your

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breath come naturally

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you

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begin to wiggle it begin to wiggle your

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fingers and toes and then slowly make

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your way over onto your right side and

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then take a deep breath in through your

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nose and as you exhale press your left

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hand into the ground to help yourself

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sit up nice and tall and bring your

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hands to your heart eyes closed just

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taking a second to acknowledge your

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practice and to give thanks for all the

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good things you have going on in your

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life thank you so much for practicing

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with me today namaste

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I hope you guys enjoyed this if you did

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please give it a thumbs up down in the

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down below or you’re welcome to leave

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comments questions I’ll do my best to

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answer them and just to let you know the

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pre-order link for my book is now

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available and I will put that in the

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description as well thank you and I’ll

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see you next week

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