Lululemon yogas

lululemon: Detox Flow with Clara Roberts-Oss

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[Music]

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namaste and welcome to detox flow my

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name is Clara come to the front of your

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mat either big toes touching or feet are

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hip-width apart or your hands in a

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prayer just close your eyes set an

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intention for your practice so inhale

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sweep your arms overhead the copic your

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prayer and as you exhale bow forward

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forward fold

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inhale lengthen into a flat back you

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bring your hands to your shins if you

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like and as your exhale step your right

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foot back into lunge and lower your

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right knee to the earth inhale sweep the

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arms overhead and as you exhale hands

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down by the front foot and step back and

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it down or dog lift the heels up high

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inhale ripple forward into plank pose

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upward push-up position feel free to put

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the knees down as you do this and as you

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exhale lower yourself all the way down

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to the ground release the toes press

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your palms on the earth and inhale lift

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your heart up off the ground cobra pose

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and as you exhale curling the toes under

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coming back and it down or dog because

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you inhale sweep the right leg up

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towards the sky behind you and as you

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exhale step your right foot forward in

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between your hands again lower your back

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knee to the earth and inhale sweep the

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arms overhead look up and as you exhale

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hands come down by the front foot step

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to the front of the mountain

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inhale flat back off of the breastbone

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for draw the belly button in and exhale

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bow forward fold you can bend your knees

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as much as you need to inhale sweep the

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arms overhead come on up to stand and

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exhale bow inhale lengthen into a flat

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back offer the breastbone forward and

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exhale left foot steps back knee lowers

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down to earth inhale sweep the arms

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overhead and exhale hands down by the

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front foot step back and down the dog he

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and he’ll ripple forward plank pose

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upward push-up position sparkle Otzi

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fingertips and as you exhale lower

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yourself all the way down with the earth

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release the toes and inhale cobra pose

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pressing pubic bone down in the earth

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his heart lifts and as you exhale

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curling the toes under taking your hips

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up towards the sky downward dog inhale

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left leg goes up towards the sky and

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exhale step your left foot forward in

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between your hands

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knee lowers down to the earth inhale

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arms up

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and exhale hands come down by the front

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foot step it forward flat back deep

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breath in

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and bow forward

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and how come all with the stands with

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the arms overhead exhale hands very hard

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Bukit asana chair pose bend the knees

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drop the hips inhale offer the arms

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overhead and as you exhale uttanasana

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forward fold bow and again you can bend

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your knees as much as you need to inhale

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flat back off of your breast bone

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pulling an exhale step your right foot

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back into lunge when he stays off the

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ground if possible inhale sweep the arms

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overhead and as you exhale right fingers

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forward left fingers back twist your

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torso to the left inhale come up through

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Center reach the arms overhead

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as you exhale twist in the exact same

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direction to the left one more time like

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that inhale arms overhead and exhale

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twist

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[Music]

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inhale reach the arms overhead look up

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and as you exhale hands down by the

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front foot step back and downward dog

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inhale coming forward into plank pose

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upward pushup

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feel free to put your knees to the

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ground we’ll take breath of fire wrap it

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inhales and exhales take a deep breath

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in and as you exhale lower yourself all

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the way down or halfway inhale upward

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dog or cobra pose and as you exhale

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sliding back and downward dog inhale

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right leg goes up towards the sky and as

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you exhale step your right foot forward

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in between your hands lower your back

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heel down to the earth warrior two

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coming up arms out into a t-shape inhale

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straight in front leg hands in prayer

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overhead and as you exhale warrior two

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bending back into your front knee inhale

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straighten your front leg arms overhead

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and exhale bending into the front knee

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warrior two inhale arms up exhale

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warrior two inhale straighten your front

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leg arms overhead and as you exhale

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trikanasana triangle pose reach your

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fingers forward and down right hand to

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the shin or the earth left arm goes up

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towards the sky right where you are

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drive the heels towards each other

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engaging inner thighs and then lift your

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pubic bone up towards your belly and

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open your heart from there

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[Music]

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connect to your breath click down

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towards the earth bend into your front

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knee cartwheel your hands down and step

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to the front of the mat inhale flat back

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and exhale bow forward fold inhale

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utkatasana chair pose bend the knees

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drop the hips arms overhead and exhale

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bow forward fold inhale flat back

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offer your brass bowing forward and

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exhale left foot steps back so knee on

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or off the ground your call

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as you inhale sweep the arms overhead

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high lunge and as you exhale left

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fingers forward right fingers back

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twisting the torso to the right inhale

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come up to Center arms overhead and

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exhale twist inhaling arms up

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exhale twist inhale reach the arms

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overhead look up and as you exhale hands

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down by the front foot step back and the

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downward dog inhale coming forward and

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plank pose again we’re taking breath of

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fire rabbit inhales and exhales through

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the nose again if I did that my mouth

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and sound like this take a deep breath

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in and as you exhale lower halfway all

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the way down inhale upward dog or Cobra

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one over the toes and as you exhale

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slide back and downward dog inhale left

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leg goes up towards the sky behind you

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and exhale step your left foot forward

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in between your hands over your back

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pedal the ground or either to left side

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open your arms out into a t-shape inhale

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straighten the front leg hands in prayer

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overhead and as you exhale Bend into

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your front knee warrior two

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inhaling straighten the front leg arms

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overhead exhale warrior two

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inhale straighten the front leg hands in

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prayer exhale inhale straight your front

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leg hands overhead and as you exhale

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triangle pose so tilting the pelvis so

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that the right hip is higher than the

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left one reach your left fingers forward

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and down left hand to the shin or to the

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earth right arm up towards the sky

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see if you can draw both your shoulder

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blades on to your back really allowing

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the heart to blossom opening them get

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that breastbone to move towards the left

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wall behind you again connect to your

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brass feel the inhale and exhale moving

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through you please all the way up into

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the collarbones all the way down into

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your belly use the full capacity of your

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lunge

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[Music]

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cartwheel your hands down by your front

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foot and step forward inhale into a flat

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back offer your breastbone forward and

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exhale bow forward fold inhale chair

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pose bending your knees drop the hips

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off of the arms overhead and exhale

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Tadasana Mountain Pose inhale utkatasana

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chair pose exhale bow forward forward

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fold inhale flat back exhale right foot

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steps back into lunge again feel free to

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lower your back knee to the ground at

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any point in time if you have trouble

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balancing here inhale reach the arms

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overhead and as you exhale hands move

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through prayer and a twist towards the

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left so bring your right elbow to the

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outside the left knee press your top

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palm on your bottom line lift your chest

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up and roll your heart open see if you

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can breathe again up into the

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collarbones you’ve got a lot of space

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there

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lift your backside super high so you can

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draw the inner thighs towards each other

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support the pelvis

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you can dip your gaze up towards the sky

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[Music]

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hands down by the front foot step back

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into plank pose three legged feel free

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to put your pad to your right knee down

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towards the earth and we take breath of

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fire again take a deep breath in lower

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yourself halfway or all the way down

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inhale upward dog or Cobra roll over the

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toes lift the heart and exhale slide it

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back downward love and dog and Hao right

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leg goes up towards the sky

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and as you exhale step your right foot

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forward in between your hands who are

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your two back heel lowers the earth open

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your arms out into a t-shape see if you

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can get your front knee directly over

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your front ankle your front thigh

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parallel to the earth as you do this

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press the outer edge of your back foot

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into the ground engaging your back

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quadricep to support your front quad

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from here lift the pubic bone up towards

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the belly button and legs and the arms

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as wide out to the left and to the right

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as possible sparkling your fingers out

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wide as you inhale straighten your front

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leg hands in prayer overhead and as you

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exhale trikanasana triangle pose right

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fingers go forward and down right hand

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to the shin of the earth

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lift the pubic bone up towards the belly

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button and see if that gives your heart

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a little bit more space to open up look

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down towards the earth and pivot your

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right foot so it’s parallel to your left

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one walk your right fingertips on the

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ground in between your legs directly

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underneath your heart and reach your

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left arm up towards the sky you need a

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little bit more space feel free to bend

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your knees a bit misko’s tilt both your

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sit bones out behind you and lengthen

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your breast bone forward from here we’re

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going to explore half bindings you’re

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going to bend your left elbow and take

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your left hand behind you by your right

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hip you just put it behind the hip or on

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top of the thigh wherever you are roll

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that left shoulder onto the back and

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again lift your heart and twist towards

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the left down towards the Earth pivot

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your right foot towards the front of

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your mat and then slide your right hand

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either on top of your right shin or key

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outside the leg again draw the left

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shoulder onto the back open your heart

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up towards the sky if this does not

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serve your shoulder any point in time

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feel free to take your left arm directly

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up towards the sky

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00:12:26,620 –> 00:12:32,700
[Music]

264
00:12:32,700 –> 00:12:34,680
next time you inhale take your left arm

265
00:12:34,680 –> 00:12:37,170
up if it’s not there already look down

266
00:12:37,170 –> 00:12:38,550
towards the Earth cartwheel your hands

267
00:12:38,550 –> 00:12:40,580
down by your front foot and step forward

268
00:12:40,580 –> 00:12:48,330
flat back inhale and exhale bow inhale

269
00:12:48,330 –> 00:12:54,000
chair pose and exhale bow forward fold

270
00:12:54,000 –> 00:12:55,340
[Music]

271
00:12:55,340 –> 00:12:57,750
inhale flat back offer your heart

272
00:12:57,750 –> 00:13:00,860
forward and exhale left foot steps back

273
00:13:00,860 –> 00:13:03,090
again feel free to put your back knee to

274
00:13:03,090 –> 00:13:05,160
the ground at any point in time reach

275
00:13:05,160 –> 00:13:06,570
your arms overhead

276
00:13:06,570 –> 00:13:08,610
hands come into prayer in front of the

277
00:13:08,610 –> 00:13:10,350
heart as you exhale twist the right so

278
00:13:10,350 –> 00:13:11,640
bring your left elbow to the outside of

279
00:13:11,640 –> 00:13:13,950
the right knee press your top palm on

280
00:13:13,950 –> 00:13:15,510
your bottom one lift your chest up and

281
00:13:15,510 –> 00:13:17,990
open your heart towards the right wall

282
00:13:17,990 –> 00:13:20,280
so you can get your bottom ribs your

283
00:13:20,280 –> 00:13:22,890
left ribs to peak either up towards the

284
00:13:22,890 –> 00:13:26,660
right wall or up towards the ceiling

285
00:13:29,060 –> 00:13:35,310
soften the jaw relax the shoulders allow

286
00:13:35,310 –> 00:13:38,510
your breath to support you

287
00:13:40,860 –> 00:13:43,240
next time you exhale hands down by the

288
00:13:43,240 –> 00:13:45,130
front foot three-legged plank pose feel

289
00:13:45,130 –> 00:13:46,300
free to put your left knee to the ground

290
00:13:46,300 –> 00:13:53,380
Breath of Fire take an inhale lower half

291
00:13:53,380 –> 00:13:56,410
layer all the way down upward dog or

292
00:13:56,410 –> 00:13:59,980
Cobra deep breath in downward dog

293
00:13:59,980 –> 00:14:04,390
exhaling left leg goes up into the sky

294
00:14:04,390 –> 00:14:07,450
inhale left foot steps forward in

295
00:14:07,450 –> 00:14:09,640
between the hands warrior two back to

296
00:14:09,640 –> 00:14:16,810
your lowers arms go up and out see if

297
00:14:16,810 –> 00:14:18,010
you can draw the belly button in towards

298
00:14:18,010 –> 00:14:21,850
the spine supporting the lower back seat

299
00:14:21,850 –> 00:14:23,320
again soften both your shoulder blades

300
00:14:23,320 –> 00:14:27,120
onto your back and lift your breastbone

301
00:14:28,070 –> 00:14:31,940
soften your jaw soften your gaze allow

302
00:14:31,940 –> 00:14:35,950
the inhales and exhales even

303
00:14:38,920 –> 00:14:41,970
[Music]

304
00:14:42,430 –> 00:14:44,410
inhale straighten your front leg hands

305
00:14:44,410 –> 00:14:47,230
prayer overhead and exhale triangle pose

306
00:14:47,230 –> 00:14:49,390
the fingers fold and down left hand

307
00:14:49,390 –> 00:14:51,520
again the shin of the earth right arm

308
00:14:51,520 –> 00:14:54,630
goes up towards the sky

309
00:14:55,209 –> 00:14:57,429
down through your feet feel the energy

310
00:14:57,429 –> 00:14:58,899
moving up through the legs through the

311
00:14:58,899 –> 00:15:02,220
torso and out your arms

312
00:15:02,220 –> 00:15:09,710
[Music]

313
00:15:12,340 –> 00:15:14,490
[Music]

314
00:15:14,490 –> 00:15:16,649
look down towards the earth pivot your

315
00:15:16,649 –> 00:15:18,360
left foot so it’s parallel to your right

316
00:15:18,360 –> 00:15:20,279
one and slide your left fingertips on

317
00:15:20,279 –> 00:15:21,509
the ground directly underneath your

318
00:15:21,509 –> 00:15:24,209
heart in between your legs inhale lift

319
00:15:24,209 –> 00:15:26,699
your heart and as you exhale twist

320
00:15:26,699 –> 00:15:28,410
opening your chest towards the right

321
00:15:28,410 –> 00:15:32,850
wall again if you need a bit more space

322
00:15:32,850 –> 00:15:34,290
feel free to bend your knees will give

323
00:15:34,290 –> 00:15:36,420
you and the hamstrings a little bit more

324
00:15:36,420 –> 00:15:39,509
breathing space so feel free to keep

325
00:15:39,509 –> 00:15:41,279
your top arm up towards the sky of 1/2

326
00:15:41,279 –> 00:15:43,439
binding with Naser of your shoulder it

327
00:15:43,439 –> 00:15:45,240
feels ok bend your right elbow take your

328
00:15:45,240 –> 00:15:47,819
right hand behind you either behind your

329
00:15:47,819 –> 00:15:50,220
left hip or to the outer part of your

330
00:15:50,220 –> 00:15:50,759
left hip

331
00:15:50,759 –> 00:15:52,319
wherever you are draw the shoulder blade

332
00:15:52,319 –> 00:15:53,939
onto the back lengthen your breastbone

333
00:15:53,939 –> 00:15:57,749
forward and open your chest look down

334
00:15:57,749 –> 00:15:59,339
towards the earth and pivot your left

335
00:15:59,339 –> 00:16:01,079
toes towards the front of the room we’re

336
00:16:01,079 –> 00:16:03,480
taking half down triangle pose left hand

337
00:16:03,480 –> 00:16:05,670
on either on the shin or on the outsides

338
00:16:05,670 –> 00:16:08,639
of leg again draw the energy up through

339
00:16:08,639 –> 00:16:10,350
your inner thighs to draw your heels

340
00:16:10,350 –> 00:16:12,089
towards each other and feel that support

341
00:16:12,089 –> 00:16:14,279
the torso as you lengthen the torso

342
00:16:14,279 –> 00:16:16,640
towards the front of your mat

343
00:16:16,640 –> 00:16:24,500
[Music]

344
00:16:25,830 –> 00:16:28,030
inhale reach your right arm up towards

345
00:16:28,030 –> 00:16:30,640
the sky if it’s not there already and as

346
00:16:30,640 –> 00:16:32,080
you exhale look down towards the Earth

347
00:16:32,080 –> 00:16:34,120
cartwheel your hands down and step back

348
00:16:34,120 –> 00:16:40,600
into downward dog inhale ripple forward

349
00:16:40,600 –> 00:16:43,300
into plank pose upward push-up and as

350
00:16:43,300 –> 00:16:45,340
you exhale lower yourself all the way

351
00:16:45,340 –> 00:16:48,090
down to the ground

352
00:16:48,760 –> 00:16:50,410
keep your hands behind you interlace

353
00:16:50,410 –> 00:16:51,670
your fingers together bring your palms

354
00:16:51,670 –> 00:16:53,650
as close to each other as possible try

355
00:16:53,650 –> 00:16:55,840
to straighten your arms press all ten

356
00:16:55,840 –> 00:16:57,460
toes on the ground inhale peel your

357
00:16:57,460 –> 00:16:59,140
heart up off the ground

358
00:16:59,140 –> 00:17:01,300
pressing your toes and your pubic bone

359
00:17:01,300 –> 00:17:03,700
down so you can lift your arms up off

360
00:17:03,700 –> 00:17:08,020
your glutes next time you inhale lift

361
00:17:08,020 –> 00:17:10,329
your legs up off the ground sparklabs on

362
00:17:10,329 –> 00:17:11,800
your clothes

363
00:17:11,800 –> 00:17:15,130
[Music]

364
00:17:17,569 –> 00:17:21,260
collectively we inhale and as exhale

365
00:17:21,260 –> 00:17:26,030
release once you close your eyes and

366
00:17:26,030 –> 00:17:28,420
just feel

367
00:17:37,970 –> 00:17:40,700
from here we’re going to take vocals so

368
00:17:40,700 –> 00:17:41,870
we’re going to bend the knees and grab a

369
00:17:41,870 –> 00:17:43,250
hold of beat with the hands if this is

370
00:17:43,250 –> 00:17:44,870
not serve your body do the same thing we

371
00:17:44,870 –> 00:17:47,419
just did locust pose hands behind you

372
00:17:47,419 –> 00:17:48,889
interlace fingers straight arm straight

373
00:17:48,889 –> 00:17:49,309
legs

374
00:17:49,309 –> 00:17:51,440
wherever you are press your pubic bone

375
00:17:51,440 –> 00:17:53,360
down towards the earth and inhale lift

376
00:17:53,360 –> 00:17:55,009
your heart up off the ground with your

377
00:17:55,009 –> 00:17:57,769
legs up off the earth my friends and bow

378
00:17:57,769 –> 00:17:59,570
pose draw the knees in towards each

379
00:17:59,570 –> 00:18:07,610
other as you lift the heart let’s

380
00:18:07,610 –> 00:18:09,350
collectively inhale a little bit higher

381
00:18:09,350 –> 00:18:12,740
and as you exhale bow release other

382
00:18:12,740 –> 00:18:15,440
cheek to the ground again close your

383
00:18:15,440 –> 00:18:18,139
eyes and just enjoy the sensations

384
00:18:18,139 –> 00:18:21,670
arising in the body breathe into them

385
00:18:21,670 –> 00:18:27,340
[Music]

386
00:18:27,340 –> 00:18:31,100
from here roll over onto your back and

387
00:18:31,100 –> 00:18:32,570
when you get there bend your knees and

388
00:18:32,570 –> 00:18:37,850
place your feet on the ground so we’re

389
00:18:37,850 –> 00:18:39,260
going to take one more backbend from

390
00:18:39,260 –> 00:18:40,190
here and we’re either going to take

391
00:18:40,190 –> 00:18:41,600
bridge your wheel pose

392
00:18:41,600 –> 00:18:43,340
you’re taking bridge pose or and keep

393
00:18:43,340 –> 00:18:44,840
your arms by your sides if you’re going

394
00:18:44,840 –> 00:18:46,010
to take wheel pose you’ll bring your

395
00:18:46,010 –> 00:18:48,260
hands by your ears okay you’re not sure

396
00:18:48,260 –> 00:18:49,970
to keep your arms by your sides it’s bit

397
00:18:49,970 –> 00:18:51,950
mellower your arms by your sides

398
00:18:51,950 –> 00:18:53,210
interlace your fingers underneath you

399
00:18:53,210 –> 00:18:54,620
draw your shoulder blades onto your back

400
00:18:54,620 –> 00:18:56,450
as you lift your hips draw your heart

401
00:18:56,450 –> 00:18:58,669
towards your chin my friends are coming

402
00:18:58,669 –> 00:19:00,110
into wheel pose bring your hands by your

403
00:19:00,110 –> 00:19:01,820
ears come onto the crown of the head and

404
00:19:01,820 –> 00:19:03,080
then slowly lift your head up off the

405
00:19:03,080 –> 00:19:03,909
ground

406
00:19:03,909 –> 00:19:05,990
wherever you are root down through all

407
00:19:05,990 –> 00:19:07,460
four corners of your feet

408
00:19:07,460 –> 00:19:08,779
and then see if you can lift your pubic

409
00:19:08,779 –> 00:19:10,399
bone closer towards your belly button so

410
00:19:10,399 –> 00:19:12,830
that your inner thighs engage and then

411
00:19:12,830 –> 00:19:15,020
draw your heart away from your hips so

412
00:19:15,020 –> 00:19:19,580
lengthen your spine breathe as deep as

413
00:19:19,580 –> 00:19:21,830
you can especially the inhales get them

414
00:19:21,830 –> 00:19:25,120
to be as deep as the exhale

415
00:19:31,690 –> 00:19:34,420
collectively we inhale and as you exhale

416
00:19:34,420 –> 00:19:37,000
slowly lower yourself down towards the

417
00:19:37,000 –> 00:19:40,360
Earth when you get there just gently

418
00:19:40,360 –> 00:19:42,160
press your lower back down to the ground

419
00:19:42,160 –> 00:19:43,840
pressed your kidneys into the earth and

420
00:19:43,840 –> 00:19:46,510
as we did earlier close your eyes and

421
00:19:46,510 –> 00:19:50,310
just observe the sensations arising

422
00:19:55,860 –> 00:20:04,190
[Music]

423
00:20:08,530 –> 00:20:11,870
[Music]

424
00:20:11,870 –> 00:20:13,640
so they bring your knees and towards you

425
00:20:13,640 –> 00:20:15,770
will take happy baby so knees are going

426
00:20:15,770 –> 00:20:17,120
to go out by the armpits and you can

427
00:20:17,120 –> 00:20:18,950
either hold on to your shins or hold on

428
00:20:18,950 –> 00:20:22,100
to your feet press your lower back down

429
00:20:22,100 –> 00:20:23,270
on the ground as you bring your knees

430
00:20:23,270 –> 00:20:24,710
down towards the Earth so we’re

431
00:20:24,710 –> 00:20:28,090
releasing the lower back and supposed

432
00:20:28,090 –> 00:20:31,390
soften the face

433
00:20:33,730 –> 00:20:47,010
[Music]

434
00:20:53,140 –> 00:20:55,490
release happy baby bring your knees in

435
00:20:55,490 –> 00:20:56,510
towards your chest

436
00:20:56,510 –> 00:21:00,430
[Music]

437
00:21:02,930 –> 00:21:07,370
roll to one side and come on up to sit

438
00:21:07,370 –> 00:21:12,270
stand your legs out in front of you from

439
00:21:12,270 –> 00:21:14,520
here bend your left knee put your left

440
00:21:14,520 –> 00:21:15,660
foot on the ground and take your left

441
00:21:15,660 –> 00:21:17,010
foot to the outside of the right legs

442
00:21:17,010 –> 00:21:19,170
we’re taking seated spinal twist you can

443
00:21:19,170 –> 00:21:20,640
either keep your right leg extended out

444
00:21:20,640 –> 00:21:22,140
in front of you or bends right knee

445
00:21:22,140 –> 00:21:23,550
where your right heel by your left sit

446
00:21:23,550 –> 00:21:25,680
bone left fingertips the ground as you

447
00:21:25,680 –> 00:21:27,270
inhale reach your right arm up towards

448
00:21:27,270 –> 00:21:29,460
the sky and as you exhale either wrap

449
00:21:29,460 –> 00:21:31,380
the right arm around the left leg or an

450
00:21:31,380 –> 00:21:32,900
elbow to the outside of the knee

451
00:21:32,900 –> 00:21:34,920
wherever you are root your sit bones

452
00:21:34,920 –> 00:21:36,480
down and as you inhale lift your chest

453
00:21:36,480 –> 00:21:39,030
and as your exhale from the bellybutton

454
00:21:39,030 –> 00:21:47,790
you twist again soften the jaw keep the

455
00:21:47,790 –> 00:21:49,560
awareness in the lower back and the

456
00:21:49,560 –> 00:21:51,540
belly button region and really allow the

457
00:21:51,540 –> 00:21:56,300
spine from that area to twist the torso

458
00:21:58,120 –> 00:22:01,339
[Music]

459
00:22:01,339 –> 00:22:03,629
come back to Center just a sweet little

460
00:22:03,629 –> 00:22:05,750
counter twist in the other direction

461
00:22:05,750 –> 00:22:08,230
[Music]

462
00:22:08,230 –> 00:22:11,360
come back to Center extend your legs out

463
00:22:11,360 –> 00:22:17,240
in front of you bend your right knee put

464
00:22:17,240 –> 00:22:18,290
your right foot on the ground and then

465
00:22:18,290 –> 00:22:19,700
slide your right foot to the outside of

466
00:22:19,700 –> 00:22:21,140
your left leg we’ll take it on the other

467
00:22:21,140 –> 00:22:23,390
side so again you can keep your left leg

468
00:22:23,390 –> 00:22:24,770
out in front of you or bend your left

469
00:22:24,770 –> 00:22:26,180
knee bring your left heel by your right

470
00:22:26,180 –> 00:22:27,800
sit bone you just want to check that

471
00:22:27,800 –> 00:22:29,210
both your sit bones on are on the ground

472
00:22:29,210 –> 00:22:31,460
and see people as you inhale reach your

473
00:22:31,460 –> 00:22:33,680
left arm up towards the sky and as you

474
00:22:33,680 –> 00:22:35,570
exhale twist towards the right so bring

475
00:22:35,570 –> 00:22:36,920
your left elbow to the outside of the

476
00:22:36,920 –> 00:22:38,950
knee or wrap the arm around the knee

477
00:22:38,950 –> 00:22:41,330
down through the sit bones again lift

478
00:22:41,330 –> 00:22:43,580
the chest up as you inhale and as you

479
00:22:43,580 –> 00:22:45,890
exhale from the bellybutton you twist

480
00:22:45,890 –> 00:22:50,839
[Music]

481
00:22:52,210 –> 00:22:57,010
and exhale revolve

482
00:22:58,050 –> 00:23:08,939
[Music]

483
00:23:12,259 –> 00:23:14,250
come back through Center and give

484
00:23:14,250 –> 00:23:15,509
yourself a nice little counter twist

485
00:23:15,509 –> 00:23:20,519
other direction back to Center extend

486
00:23:20,519 –> 00:23:23,600
the legs out in front of you

487
00:23:24,919 –> 00:23:27,120
we’re going to take one more forward

488
00:23:27,120 –> 00:23:29,100
fold and it’s your choice for showing

489
00:23:29,100 –> 00:23:32,070
you three options here option one is

490
00:23:32,070 –> 00:23:33,600
baddha konasana soles feet together

491
00:23:33,600 –> 00:23:35,130
knees out to the side that’s what

492
00:23:35,130 –> 00:23:37,769
Marcy’s doing option two is straddle

493
00:23:37,769 –> 00:23:39,210
pose that’s what I’m doing this legs

494
00:23:39,210 –> 00:23:42,179
wide out an option three the other Clara

495
00:23:42,179 –> 00:23:45,900
is in pudgy Moton asana forward fold

496
00:23:45,900 –> 00:23:48,810
[Music]

497
00:23:48,810 –> 00:23:56,100
wherever you are close your eyes and get

498
00:23:56,100 –> 00:23:58,880
lost in your breath

499
00:23:59,890 –> 00:24:01,910
to get super deep

500
00:24:01,910 –> 00:24:08,700
[Music]

501
00:24:21,110 –> 00:24:22,020
you

502
00:24:22,020 –> 00:24:30,459
[Music]

503
00:24:34,780 –> 00:24:38,130
[Music]

504
00:24:38,130 –> 00:24:40,830
slowly make your way up to sit and

505
00:24:40,830 –> 00:24:43,890
coming in for shavasana corpse pose if

506
00:24:43,890 –> 00:24:46,630
your feet as wide as in that

507
00:24:46,630 –> 00:24:49,490
your arms out in front of you and then

508
00:24:49,490 –> 00:24:51,230
just slowly begin to lower your spine

509
00:24:51,230 –> 00:24:54,340
down towards the Earth

510
00:24:56,460 –> 00:24:59,490
and you get therasp lay your arms out to

511
00:24:59,490 –> 00:25:04,080
the sides close your eyes some safe

512
00:25:04,080 –> 00:25:05,669
shavasana is the most important pose

513
00:25:05,669 –> 00:25:07,409
because this lunar body begins to really

514
00:25:07,409 –> 00:25:09,779
integrate what it’s learned so as you

515
00:25:09,779 –> 00:25:11,610
close your eyes allow your body to get

516
00:25:11,610 –> 00:25:17,419
super heavy breath is soft

517
00:25:17,790 –> 00:25:32,069
[Music]

518
00:25:39,910 –> 00:25:42,230
so the beginning deepen the breath

519
00:25:42,230 –> 00:25:45,190
bringing awareness back into the body

520
00:25:45,190 –> 00:25:47,330
bring your knees in towards your chest

521
00:25:47,330 –> 00:25:51,890
and roll over to the right side

522
00:25:51,890 –> 00:25:54,539
[Music]

523
00:25:54,539 –> 00:25:58,710
make your way back up to sit

524
00:25:59,030 –> 00:26:02,069
[Music]

525
00:26:04,580 –> 00:26:07,520
you can get there just close your eyes

526
00:26:07,520 –> 00:26:11,540
and observe how you feel

527
00:26:12,380 –> 00:26:19,650
deserve what shifted bring the hands in

528
00:26:19,650 –> 00:26:22,890
a prayer from the heart I always love

529
00:26:22,890 –> 00:26:24,600
ending my practice with gratitude so

530
00:26:24,600 –> 00:26:25,800
just thinking of one thing that you are

531
00:26:25,800 –> 00:26:30,000
grateful for in your life and slowly

532
00:26:30,000 –> 00:26:31,250
bring the thumbs the Third Eye Center

533
00:26:31,250 –> 00:26:33,990
recognizing and honoring beautiful

534
00:26:33,990 –> 00:26:39,980
bright light inside namaste

535
00:26:42,120 –> 00:26:49,469
[Music]

536
00:26:55,200 –> 00:00:00,000
[Music]

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