Iyengar restorative yoga sequence

Basic Restorative Yoga Sequence

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this restorative sequence is beautiful

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for around the new and full moon or

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simply when you’re feeling like a more

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gentle practice please know that it

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would be more beneficial to hold each

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posture for around 2 minutes to get full

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benefits so let’s begin in baddha

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konasana soles of the feet together

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knees open to the sides laying back on

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your bolster with the palms turned up

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towards the ceiling

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eyes closed lengthening through the back

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of your neck sort up the chin slightly

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relax the groin and the buttocks relaxed

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your breath breathing through your nose

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and bending your elbows bring your hands

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onto your belly or chest interlace the

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fingers turning your palms up to the

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ceiling

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drawing the thumbs and pinkies in and

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then extending the arms up and over your

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head so the palms are pressing away from

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the crown and really lengthen through

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the side waist and the spine pressing

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from the palms rather than the fingers

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and keep your fingers in tight inhale as

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you release up exhale release the arms

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down take the same posture just move

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your fingers across one turn the palms

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up thumbs and pinkies drawing and gently

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extending the arms up and over

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maintaining softness throughout the body

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as you extend through your spine your

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arms breathing freely through the nose

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and then you inhale your arms up exhale

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release scoop your knees together and

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come up to a seated position then very

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gently you’re going to make your way up

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to standing for some standing postures

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so coming into Tadasana with your

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bolster horizontally in front of you big

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toes touching arms by your side going to

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inhale the arms up through the husana

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find some length and as you exhale going

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to fold forward bringing the hands down

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onto the bolster allow your head and

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neck to release completely as you fold

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forward over the legs if you are a

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little tighter please feel free to take

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a slight Bend into your knees but

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breathe naturally through the nose just

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relax forward enjoy the support of the

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bolster

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and with length they’re going to release

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the same way we came in

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so inhale sweep your arms back up to add

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viscosity then taking them out to the

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side take a big step wide for prasarita

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padottanasana feet are parallel toes

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pointing forward and then from here

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inhale your arms up through advocacy

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asana exhale fold bring your hands onto

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the bolster and release the body down

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just as we did in would turn a slur if

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you’re a little bit more flexible please

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feel free to walk your hands through

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between your feet and allow your head to

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bow down and really soften and relax

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onto the bolster staying for here for

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anywhere up to two minutes if that’s

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comfortable for you strong legs kneecaps

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and thighs drawing up

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and to release bring your hands onto the

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bolster raise your chest lengthen your

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spine and inhale sweep your arms up

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exhale take them out to the side heel

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toe your feet a little closer together

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and either step or jump back to Tadasana

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and make your way back down to sitting

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so grab your bolster lengthways in front

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of you come up onto hands and knees for

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child’s pose Adam look at virasana take

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the knees wide buttocks to Heels extend

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your arms forward as you bow your body

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down resting your head on your bolster

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turning our head to one side

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[Music]

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and just resting here for a few breaths

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soften through your legs and feet

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[Music]

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and from Child’s Pose we are going to

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make our way into a de mukha svanasana

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downward dog so bring your gaze forward

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spread your fingers come back up onto

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hands and knees and tuck your toes

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pressing yourself back downward dog and

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being a place where you can rest your

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forehead softly on your bolster again

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bend the knees slightly if you wish

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otherwise legs straight pressing the

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thigh bones back soften the heels spread

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the fingers Armstrong biceps roll inward

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towards the ears breathe into your

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diaphragm and gently releasing down

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coming back into Adam Lucas Venice onna

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be sure to turn your head the opposite

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way and stay resting here for a couple

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of breaths find softness once again

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and we’re going to come back into

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downward-facing dog once more so turn

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your gaze forward come up onto hands and

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knees tucking your toes and press

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yourself back create that beautiful

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inverted V shape gently resting your

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forehead on your bolster letting your

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mind become as you breathe softly and

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freely strong arms strong legs heel soft

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and when you’re ready gently releasing

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back down I’m going to stay sitting

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coming into soup de Vere asana you may

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need a little bit more height for the

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next pose

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so maybe grabbing another bolster and

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your block setting the bolsters up one

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on top of each other and the block in

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front come to kneeling bring your knees

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together and your feet out and wide

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you’re going to come to sitting on your

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block from here make sure you’re

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comfortable and that you’re stable on

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the block very softly start to lower

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yourself back down on to your bolsters

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so this extra height is great if you’re

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tight in the knees the quadriceps or the

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hips or even have a lower back pain so

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stay here if you’re comfortable

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otherwise let’s work into a deeper

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variation with one bolster and no block

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come into the same position knees

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together feet out wide sinking your

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buttocks between your feet and roll down

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the spine release your arms by your side

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palms up and stay here and rest for as

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long as you wish keeping the neck long

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breathing softly

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and when you’re ready very slowly gently

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pressing yourself up to see seated so

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grabbing your blanket into a three fold

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with the folded edge on top pointing

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forward sitting on the edge of your

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blankets coming into baddha konasana

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so grab your bolster this restorative

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variation means that you bring the

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bolster horizontally on top of your legs

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and very softly fold forward

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you’ll feel that the bolster has a

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tendency to gently guide the legs down

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pressing them down creating a deeper

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stretch into the groin but allowing you

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to rest and maintain this pose with

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softness and ease and from baddha

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konasana we’re going to come back up

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right just pop your bolster aside for

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the moment

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going to scoop the knees together and

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take the legs out to the sides for open

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vista konasana

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so take the knees and the legs out wide

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straight flex the feet activate the legs

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to dust on an action in your legs grab

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your bolster length weights in front of

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you sit up nice and tall kneecaps and

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thighs drawing up feet flexing and when

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you’re ready just lean forward slightly

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onto your bolster maybe coming onto your

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elbows if you feel you can work a little

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more deeply extend reach your arms

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forward and maybe you can gently bring

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your forehead down into your bolster and

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soften forward enjoy this calming

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forward fold

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but maintaining the action in your legs

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the entire time enjoy this inner groin

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and hip stretch hamstring stretch

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and after a minute or so when you’re

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ready begin to raise your chest and

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softly come up slide your bolster aside

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going to scoop your knees back together

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hugging the knees into the chest and

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make your way down laying down on your

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back for soup to padangusthasana so grab

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your strap or belt bend your right knee

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flexing both of your feet wrap the strap

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around the ball of your right foot and

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extend that leg straight up to the

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ceiling for this beautiful hamstring

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stretch keeping your supporting leg

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straight and firm press that left thigh

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bone down you might need to bend your

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right knee slightly if you’re little

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tighter otherwise both legs are straight

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and strong head and shoulders stay

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relaxed on your mat and breathing

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naturally and freely and when you’re

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ready release and simply change sides

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bend your left knee flex both feet wrap

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the strap around the ball of the left

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foot and extend that leg up when you’re

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ready head and shoulders relaxed

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right leg really firm keeping to dust

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and action in that supporting leg bend

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the left knee if you wish otherwise both

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legs straight and strong keeping action

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in the legs a great option if you have

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lower back pain great option for

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stretching out the hamstrings and when

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you’re ready very softly release place

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your strap to the side you won’t need

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that again and grabbing your block we’re

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going to come into Setu bandha

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Sarvangasana a restorative variation so

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grab one block peel your body up with

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knees bent and feet firmly grounded and

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you can choose any height that you wish

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with your block as you can see I’m doing

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here a few different variations with

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height so low medium or the strongest

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we’ll be bringing the block to the

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tallest height it’s very important to

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note that the block must be at the base

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of your spine on the sacrum which is the

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flat part that sits within your pelvic

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region relax your arms by your side keep

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the feet grounded toes soft and enjoy

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this spinal release for about 2 minutes

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and when you’re ready to release you’re

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going to peel your buttocks up a little

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higher remove the block and roll down

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one vertebrae at a time releasing down

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your spine and make your way back up to

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sitting when you’re ready for another

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spinal release you’ll need two blocks

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for this option placing them in a

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t-shape at the end of your mat now the

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block underneath your spine ideally is

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it a medium height and the one under

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your head will be in a low height but if

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that’s no good keep them a one under

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your spine at medium and the one under

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your head at medium if that’s still too

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strong then place both blocks on the low

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height what I’m demonstrating on your

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screen is the strongest variation so

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under the spine medium height under the

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head low bend the knees roll down it’s

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really important to note that the

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buttocks must stay grounded down on the

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floor so you can see I’m making a couple

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of adjustments which feel free to do so

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when you come down once you’ve set

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yourself up you can keep the knees bent

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and the feet flat or you can straighten

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the legs out whatever’s comfortable and

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preferable for you rest your hands by

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your side or on your belly

266
00:12:54,170 –> 00:12:57,000
or maybe even out to the sides to get a

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00:12:57,000 –> 00:13:00,300
beautiful stretch across your chest the

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00:13:00,300 –> 00:13:02,070
longer you stay here the more your body

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00:13:02,070 –> 00:13:04,560
will soften into this pose I promise you

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we have so much stiffness in the upper

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00:13:07,140 –> 00:13:11,540
spine it’s important to take this time

272
00:13:12,459 –> 00:13:16,639
and when you’re ready to release walk

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your feet a little closer and very

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gently roll off your blocks and stay

275
00:13:23,239 –> 00:13:25,459
resting on your side for a couple of

276
00:13:25,459 –> 00:13:27,739
breaths and then make your way back up

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00:13:27,739 –> 00:13:30,859
to sitting set up your bolster width

278
00:13:30,859 –> 00:13:33,049
ways behind you we’re going to come into

279
00:13:33,049 –> 00:13:34,910
another variation of Setu bandha

280
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Sarvangasana or bridge pose

281
00:13:37,129 –> 00:13:40,899
so come to sitting up on your bolster

282
00:13:40,899 –> 00:13:43,039
bending your knees feet flat and

283
00:13:43,039 –> 00:13:45,079
parallel and you’re going to roll back

284
00:13:45,079 –> 00:13:48,139
so support yourself on your hands is if

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you’re coming to laying down and again

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00:13:51,709 –> 00:13:53,569
just as we did with the block earlier

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it’s really important to note that the

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bolster is underneath the sacrum which

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is in the pelvis it’s the base of the

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spine that triangular shaped bone so do

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make sure the bolster is not under your

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lower back extend your legs down arms

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00:14:11,929 –> 00:14:14,149
can be on your belly or release them

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down to the floor close your eyes tuck

295
00:14:16,549 –> 00:14:19,509
your chin so the neck is lengthened and

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enjoy this beautiful release stay here

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as long as you wish and then when you’re

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ready

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00:14:30,270 –> 00:14:32,220
you’re going to set yourself up for

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shavasana your well-deserved relaxation

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you might even like to remove your

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bolster down so that’s underneath your

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knees and this takes a little strain out

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of the lower back rest your legs your

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arms palms turned up tuck your chin

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close your eyes

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surrender and let go

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[Music]

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