Grow taller yoga exercises

Grow Taller Up to 6 Inches With Yoga

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hi Yogi’s welcome to yoga with Cindy

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today we will be exploring hahnemann

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asana or monkey pose otherwise known as

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the splits so today I have Donnie and

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Donna with me today I get them confused

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all the time Donna

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Donnie all right so we’re going to begin

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by just going into a forward fold and

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this is just to open up the adductors

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the hamstrings and the quads so what I

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like to do is take one of my many

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blankets here and you will need four

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blankets for this practice today or

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pillows or whatever you happen to have

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around a stack of clothes dog cat you

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know whatever so I’m going to take this

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blanket and put it beneath my sitting

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bones and this is so there’s correct

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alignment within the lumbar spine as we

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begin to forward fold and it allows us

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to sit with more steadiness and ease so

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I’m just going to extend my legs out in

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front of me and then we’ll flex the feet

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and point the toes just to kind of warm

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up the legs and the feet I’m going to

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inhale the arms up pull up

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out of the side body as I fold forward

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drawing the belly button towards the

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thighs reaching out in front of me

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placing the palms of my hands onto the

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toes the ankle or the shin so here I’m

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going to breathe deeply into the low

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belly and then exhale to allow myself to

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fold forward if you’re feeling any

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tension in the back of the knees go

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ahead and bend your knees by drawing the

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heels closer to the buttocks and just

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lowering down over those bent knees

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maybe pointing and flexing the toes here

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let’s inhale with a flat back pulling

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the shoulders down the back

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and then exhale to fold forward

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beautiful we’ll do this a few more times

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just finding an openness breathing into

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opening

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exhaling to fall deeper into the asana

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for the posture one more time inhale up

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exhale to lower hang out here for a few

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breaths once again inviting opening

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letting go of any expectation as we

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explore the splits or hanumanasana today

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you will find that you will have to

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cultivate a sense of compassion for

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yourself you will have to allow yourself

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to be where you are at and know that it

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is okay so we’re going to roll up the

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spine one vertebrae at a time coming to

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sit in an L shape once again checking in

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with your posture moving around as

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needed becoming comfortable in this

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stance so take the left sole of the foot

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and place it on the inside of the right

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leg or the adductors inhale the hands up

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and then once again fold forward over

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the extended leg you can grab the toes

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the ankle or the shins or even take the

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hands around the foot and grab wrists as

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you pull yourself forward to open

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lowering the head towards the knee and

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the belly button towards the thigh as

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you pull forward really feeling that

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openness happen in the back and sides

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and top of the leg

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breathe in here once again exploring

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that sense of compassion for yourself

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backing up if you need to not striving

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to find a particular pose or what you

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think something should look like

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just allowing the openness to occur so

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we’ll walk the hands back rolling the

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spine up one vertebrae at a time

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shake that leg out and then we’ll extend

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the left leg out pulling the right

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bottom of the foot into the inner left

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thigh once again inhaling the palms up

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reaching forward feeling nice stretch

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and lowering the palms wherever they may

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fall and then lowering the crown of the

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head towards the leg we do want to focus

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on drawing the hips back at all times we

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want to draw the left hip back creating

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a nice elongation of the left leg

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breathing here once again coming back to

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that intention of compassion for

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yourself today and then walk the palms

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back up rolling up the spine we can

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shake both legs out and this time we’re

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going to draw both soles of the feet

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together company into boudic and asana

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or butterfly pose so oftentimes we want

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to pull our body forward our head

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getting our head to our toes and

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rounding down but we really want to pull

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the belly button towards the heels so if

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you’re feeling any tightness and in the

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legs in the quadriceps or the adductors

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we’re going to place blankets on the

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outsides of the knees and then just kind

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of settle into your seat here shaking it

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out once again we’re going to inhale the

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palms up draw them through heart center

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and then as we draw the belly button

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towards the heels we’ll begin to extend

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the chest open really finding an

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openness on the inner thighs and then

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wherever you feel this openness you may

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have to wiggle into it drawing your

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pelvis closer to your heels maybe

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pushing down on the knee

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and then release the palms in front of

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you and just allow this opening to

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happen

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[Music]

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then here let’s walk the palms back

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we’re actually going to place our palms

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onto the knees making a little box with

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the elbows and you’re going to lean

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forward maybe making it dance of it

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pushing one knee out and then the other

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rolling side-to-side really opening up

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that inner thigh good job ladies

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[Music]

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and then maybe taking your palms

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fingertips touching with the with the

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bottom of the palms face down leaning

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forward and placing the outside of the

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palms around the feet and pushing as you

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pull yourself in the elbows are pointing

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out in front of you and you’re lifting

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the big toes towards your heart space

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and now maybe you can begin to drop the

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crown of the head towards the toes and

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we’re creating space between the

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shoulder blades here as we do this and

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this may create some pretty wild

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sensations in the hips but that’s okay

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it means that we’re creating openness if

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it’s too much please come out of it

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always listen to your body and then

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we’ll just roll back up out of this

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maybe shaking it out really noticing the

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changes that we’ve just made in the body

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let’s go ahead and stack our blankets

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back up push them off the mat for now

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I’m just going to roll on to hands and

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knees coming to all fours

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I’m just going to take a couple of

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cat-cow motions in order to lubricate

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and open up the spine so inhale drop the

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belly lift the chest exhale tuck the

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tailbone under and look towards the

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belly button one more time inhale drop

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the belly and tuck the tailbone under

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and drop the head good and here we’ll

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come to a neutral spine we’ll extend the

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right leg out behind us making sure to

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keep our hips square and level and then

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draw that knee in towards the chest and

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as quietly and softly as we can walk

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that foot through into a low lunge and

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here we’re actually going to push back

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through the left toes lifting that heel

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up off the ground pushing back out

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through that heel and then we’ll walk

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the right foot out to the very edge of

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the mat maybe you have to adjust here

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and that’s okay we just want to find an

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opening in the psoas region on both

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inner and outer thighs so we’re going to

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walk the palms underneath the shoulders

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and you may need to drop that back knee

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back down here and that is okay we can

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stay here begin to just open up the open

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up the the inner thighs wiggling within

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this asana this is called lizard pose

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this is a really great opener for the

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adductors for the inner thighs really

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opening up and here we can even place

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our blankets and a stack beneath our

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pelvis just to kind of sink into our to

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our edge we really want to play our edge

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here without going too far and melt into

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this hold here and if you are already

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really flexible and you want to get more

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opening here you can take your blankets

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and place them in front of you and bring

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your arms so your fingertips are facing

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the front of the mat and just lean in

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try to keep a straight back here

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extending the crown of the head towards

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the front of the room good few more

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breaths here

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[Music]

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and we’ll place the palms back on the

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floor and push ourselves back up kicking

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the right leg or the left leg right leg

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back onto hands and knees and we’ll

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extend the left leg back draw it into

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the chest and then silently and with as

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much control as you can place it in

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front of you coming to a low lunge once

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again walking the left foot out to the

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very edge of the mat and finding your

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edge using your props as needed stacking

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your blankets really sinking into this

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once again cultivating compassion for

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yourself acceptance of where you’re at

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today

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[Music]

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this is tough stuff splits are no joke

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but you guys are going to do it just

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have to practice we call yoga a practice

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for a reason trust me I didn’t just wake

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up and like do a handstand one day book

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practice to really be okay with your

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limitations and then lower down a little

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deeper if you like keeping the back

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straight reaching the crown of your head

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forward the back toes are tucked under

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or extended whichever one is most

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comfortable and safe for your knees

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place the palms onto the mat and push

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yourself back up swinging that right the

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left foot back into tabletop and from

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here we’re going to come into a low

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lunge again extending the right leg back

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bringing it forward politely in with

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control inhale the arms up exhale pull

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the palms through heart center and take

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the fingers interlace them and press

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into that right knee leaning in really

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feeling a nice deep opening then the

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right thigh and the left inner thigh so

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here we really want to keep our hips

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square tilted forward beautiful we want

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to push down deep so we feel a nice

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stretch up the back of the leg

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it’s really really important to keep the

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hips square here we can do this and fall

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into it but that’s not safe for our

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bodies at all we’re going to hurt

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ourselves that way so come back up and

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this time we’re going to flex the front

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foot drawing the right hip back and

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folding over the front leg now your

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forehead does not have to come all the

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way to your knee nothing has to come all

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the way to the leg

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you play your edge you stop where you

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need to stop and you open up you listen

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to your body your body your practice

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your yoga you definitely want to breathe

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into it because breathing promotes

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openness of the muscles

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walk the palms back forward come to a

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half lunge and then once again lean in

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to that right leg opening up you can

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even place the palms up top and if you

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like we can twist in to find a deeper

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opening in the front leg and the front

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thigh or you can stay where you were at

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you don’t have to twist it all once

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again listen to your body come back up

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and this time we’re going to place the

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blankets underneath the so adds region

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underneath the thighs

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I do recommend starting with a high

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stack then we’re going to draw the right

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hip back just like we did before but

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this time we’re going to lift up the

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back knee and begin to just push the

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foot back wiggling it back maybe pushing

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the right heel forward until we come

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into Hanuman asana the back foot can be

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pointed or flex whatever is safest for

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your knee whatever feels the best good

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we want to make sure here once again to

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square the hips we want to pull up out

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of the side body so let’s extend our

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arms up and make sure that we’re

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comfortable where we’re at if you need

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more support please find more support

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just place another blanket or pillow

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underneath your so eyes and look at us

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we’re doing the splits this does count

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as the splits it does beautiful guys and

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we’re going to release the palms back to

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the earth and we’re just going to gently

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come out of it pulling the right foot

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back into a low lunge

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removing the blanket and coming back to

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hands and knees extending the left leg

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back behind us and then pulling it

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through quietly with control

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[Music]

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extending the arms up and to interlacing

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the fingertips placing them on top of

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the knee and pushing down opening up

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that back thigh sinking in dropping the

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hips in opening the hips

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[Music]

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and then come back to neutral and draw

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the right the left hip back as we extend

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the left foot pointing the toes up and

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fold over the left leg once again

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finding your own openness keeping the

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hips square so the right the left hip

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will have a tendency to kick out here we

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really want to draw that back in lining

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up the hips once again being

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compassionate for yourself and accepting

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where you are at today coming back to

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your breath always using your breath as

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a means of openness as a way to connect

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with your body

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with your goals

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we’ll walk the hands back forward

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bending the left knee

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once again dropping the hips and opening

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up beautiful drop in the back knees

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sinking in I get some smiles ladies

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there you go mmm not that bad then place

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the palms back down and once again draw

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the left hip back extending the left

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foot falling over the leg opening up

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walk the palms forward and come back to

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a neutral position grab your blankets

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and place them beneath your pelvic

339
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region the taller the stack the better

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00:15:50,819 –> 00:15:52,649
at first and this way we can begin to

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build up towards more openness so once

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00:15:56,430 –> 00:16:00,899
again draw the left hip back and kind of

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sit on your blanket extend the right

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heel up and back and begin to open up

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and walk your heel back and forward

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sliding on to those blankets once again

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00:16:11,490 –> 00:16:14,040
being mindful of the hips squaring the

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hips the back toe can be tucked under

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good and look guys we’re doing split

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harmon asana monkey pose

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okay now I’m singing songs what the hey

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yoga’s fun see and then we’ll just hang

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out here and also I wanted to show you

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guys that if you if you would like you

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can begin to remove blankets as you

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continue to practice getting into the

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splits get closer and closer to the

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floor to do actual full splits what

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you’re actually doing right now but if

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00:16:44,459 –> 00:16:45,870
you really want to get down to the floor

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you know just start removing your

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00:16:47,880 –> 00:16:50,819
blanket all right so we’re going to

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00:16:50,819 –> 00:16:54,149
begin to walk the back knee up mindfully

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00:16:54,149 –> 00:16:56,509
carefully bending the front knee and

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swing it back to hands and knees

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and then we’ll go ahead and release back

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into Child’s Pose

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placing the forehead to the earth

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remembering to breathe to thank yourself

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for finding compassion today and

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allowing yourself to move maybe past

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your limitations or to stay within your

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limits that is a very beautiful thing so

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I’m going to roll up you ladies can stay

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where you’re at and you can – thank you

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00:17:32,090 –> 00:17:34,429
so much for coming to your mat today and

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for challenging yourself to try

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00:17:36,110 –> 00:17:39,740
something new or inviting yourself to

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00:17:39,740 –> 00:17:41,240
expand your knowledge on something you

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00:17:41,240 –> 00:17:42,440
may have already known a little bit

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about honeymoon asana the splits I

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really appreciate you please like this

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00:17:47,059 –> 00:17:49,070
video so you come back and watch it a

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few times a week to really work your way

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into the split so you can start removing

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one blanket at a time until you’re all

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the way to the ground thank you so much

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feel

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