Lyons den power yoga

Sweat Series #9: 6-minute power yoga sequence with Bethany Lyons

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I came to create Lions Den because I was

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looking for something very specific that

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I couldn’t find in the yoga community in

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New York City and it was a Baptist yoga

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studio dedicated to this practice that

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we do with the den it was you know a

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really inclusive very open and active

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and courageous kind of community and I

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was tired of complaining about it and so

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I decided to walk my talk I want to

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inspire people empower people that’s why

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our tagline is be courageous causing

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leaders creating leaders and I think

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that being around leadership creates

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more leadership I think empowering

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people like brings forth more

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empowerment it’s a huge cycle and that’s

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what I’m surrounded by

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I’m going to take you through a quick

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journey into power sequence that will

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give you a taste of what we do at Lions

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Den Power Yoga we start in child’s pose

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hips to your heels drop your head down

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take a breath and then an exhale out

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come to downward facing dog

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tuck your toes lift your hips up and

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back little bend in the knees you can

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tilt your tailbone up towards the

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ceiling and then walk your feet to your

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hands bow forward over your legs grab

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opposite elbows plug in your feet lift

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up through your sit bones breathe in and

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breathe out release your hands total

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your feet in together take your hands to

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your hips press down lift straight up

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and then reach your arms up extended

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Mountain Pose bring your hands to your

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heart

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Sun Salutation breathe in breathe out

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fold half lifts breathe in low plank

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breathe out

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upward facing dog breathe in downward

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facing dog breathe out take one breath

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in exhale out all that air hold the

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exhale step or jump to the top of your

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mat lengthen halfway fold down rise all

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the way up and then bow all the way down

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lengthen halfway lift

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slope like chaturanga upward dog

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shoulders to your back downward facing

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dog take a big breath in exhale out up

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on your toes bend your knees step or

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jump half lift fill fold down chair pose

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utkatasana under bolt and then fold

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forward lengthen low plank

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upward-facing dog with your thighs off

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the map downward facing dog step your

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right foot forward warrior one press

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into both feet rise right up then hands

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to the mat set your eyes up in front of

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you eyes to the ceiling Drishti up

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downward facing dog set them back left

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foot warrior one plug in rise up reach

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up hands to the mat haidle up upward dog

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breathe in downward facing dog breathe

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out take one breath in exhale out on

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your toes float half lift fold chair

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rise up pull in pull the pelvic floor

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pan instead a little lower bow forward

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exhale lengthen look like upward dog

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downward facing dog step your right foot

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forward warrior one low plank flow here

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upward dog downward dog

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left foot warrior breathe in breathe out

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low plank breathe in upward dog

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breathe in downward dog take your right

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leg high draw your knee into your nose

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place the foot up between your hands

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rise up Crescent lunge bring your hands

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to your heart

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take a breath in twist to the right one

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breath and then land in warrior two

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take side angle arm to your leg reach

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forward extend forward dip your hips a

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little lower then hands to the mat high

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plank low plank upward dog downward

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facing dog

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take your left leg up draw your left

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knee into your nose place the foot up

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between your hands rise up stack your

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shoulders over your hips knee over your

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ankle don’t lose your balance hands to

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your heart

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twist look past your left shoulder take

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a breath in and then open warrior two

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take side angle arm to your thigh reach

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your top arm through the front of your

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mat

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for the front of the space you’re

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working in reach long hand to the mat

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hi-low upward facing dog breathe in

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downward facing dog breathe out take a

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deep breath in empty it out up on your

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toes float half lift fill fold down rise

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all the way up Eagle pose right side

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right arm under right leg over hips

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neutral lift back up breathe in Eagle

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pose left side front of the pelvis up

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tailbone down three then hands to your

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heart tree pose bring your right foot to

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the inner thigh press the foot into the

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thigh thigh into the foot both arms up

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eyes up chest up little ribs in release

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your hands release your legs switch

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sides foot to thigh side a foot press

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your palms now reach your arms up take

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your eyes up look up hands down put down

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both arms up breathe in bow for length

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and halfway look like upward dog

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downward facing dog look between your

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hands step or jump right through whew

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and then come onto your back now lay it

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down bring your feet flat right

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underneath your knees press your hips to

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the ceiling then walk the upper arm

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bones underneath you for bridge pose

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breathe here and you can stay in bridge

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or take it to the next level wheel press

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your hands down into the floor lift up

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into a full backbend inner thighs

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rotating toward each other fullest

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expression and then come all the way

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down ha slows the feet together knees

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wide then hug your knees into your chest

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rock and roll up to a seat and we’ll

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take half pigeon on the right side right

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leg forward five parallel to the edge of

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your mat tuck your back toes for more

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support and then bow forward

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breathe in and breathe out gently lift

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up and then switch sides other leg

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around other leg behind back toes tuck

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take a breath and then pour yourself

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forward breathe in and breathe out come

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all the way up extend both legs out in

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front of you and then lay all the way

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down hug your right knee in take it

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across the midline of the body supine

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twist come back through Center

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hug the opposite leg in take it across

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make it a nice crack bonus and then come

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back to Center

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hug both knees into your chest give

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yourself a big squeeze release your legs

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release your arms hah surrender for a

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moment and then hug your knees into your

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chest

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rock and roll up to a seat and you are

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complete thank you

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[Music]

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