Mommy baby yoga

#BabyandMeYoga with Molly Sims

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hi i’m cristal and this is baby in me

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class for mommies to get reconnected

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with their bodies their breath and to

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spend some time bonding with baby so

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whatever happens babies sometimes need

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our attention if you need to stop and

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nurse or tend to them that’s our first

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priority but come back to it as much as

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you can and we’re going to incorporate

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them into a lot of our postures as well

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so the first thing I’d like for us to do

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is to sit in a comfortable cross-legged

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position which everybody is doing and

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we’re going to bring baby clothes to our

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body

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we’re going to hold them as we tune in

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then we’re going to start by tuning in

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with breath first so holding baby close

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to let’s take a deep inhale allow your

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body to pull up tall feel your lungs

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expand outwards see if you can let your

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shoulders stay relaxed down this is

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something we want our bodies to remember

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as we’re nursing as we’re busy and

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carrying them all around let us put

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babies down in front of you on the

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blanket and we’re just going to start

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with a simple spinal flex so we’re going

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to hold the front of the knees and

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gently begin moving back rounding the

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spine bringing your shoulders around

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forward good inhale as you roll in front

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of your sit bones and lift your chest

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expand the ribs fill your body with

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breath and then exhale rounding down

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good that’s the motion now find a flow

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and inhaling forward exhaling back

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taking it at a pace that feels good for

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you

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and you can definitely hold them close

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to you if at any point that feels

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appropriate right now looks like

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everybody’s doing well with this last a

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little bit inhaling exhaling and inhale

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forward we’re going to take a big circle

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now so spiraling all the way around

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we’re drawing a circle around our waist

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with our shoulders still that intention

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of creating space in the ribcage as you

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inhale we’re going to reach the arms out

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inhale as we stretch those arms wide

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nice wide fingertips

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let us open the arms back and down good

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we’ll do that a couple more times we

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inhale stretch wide through the fingers

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exhale open like you’re moving through

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thick air and one more time reach it on

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up interlace those hands at the top and

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let’s push those palms up to the sky and

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lift the chin lift the chest and coming

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forward and over baby we’re gonna walk

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our fingertips forward and bow the head

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toward baby give a little nuzzle into

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the belly

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yes see if you can really plant your sit

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bones down as you fold over baby yes and

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slide it up slowly and let’s shake those

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legs out in front of us so shake shake

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shake lengthen your legs either side of

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baby and just give yourself a little

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rock and how can you let baby Scarlett

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go between your legs and then that way

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more comfortable we’re going to reach

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toward our ankles or toes wherever you

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can comfortably reach today great well

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inhale and open the chest and lift the

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chin exhale fold a little bit closer to

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baby and just hang out there for a

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moment

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good yes feel that sciatic nerve stretch

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from the sit bones all the way to the

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heels inhale look up exhale fold a

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little deeper this time just feel your

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head get heavy no tension in the neck

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and inhale reach the arms forward up and

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exhale over giving some tickle tickle

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tickle tickle tickle

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all right very nice slide it on up and

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we’re going to slide around and come on

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to hands and knees and they can be

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between your hands you’re going to have

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the hands directly beneath our shoulders

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all right there come here cat cow we

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drop the belt drop the chest lift the

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tailbone horns ahead inhale this is our

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cow exhale round spine chin to chest

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this is our cat yes in hip hop exhale

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cat now flow with it find your own pace

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again letting yourself give some kisses

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in between if you like my little push

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ups they’re coming back to cow exhaling

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to cat feel that spine get longer always

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remember your breath if you do nothing

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but breathe you’re doing yoga

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inhale exhale couple more times from

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here let’s bring ourselves back onto our

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heels coming into your child’s pose you

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can widen your knees if that feels good

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see if you can really sit deep onto

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those heels and let your head drop down

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toward baby here you can grab a hold of

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their little toesies and give their legs

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of stretch lift those toes up to your

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face one more love for kisses and give

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them some opportunity for stretching as

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well good and one more time let’s take

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our hearts nice and low to the ground

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now really stretch down in that child’s

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pose and good come on back up to hands

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and knees we’re gonna take the legs and

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extend that right leg straight behind

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you really lengthen here now pull the

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core in nice and

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type we’re remembering those lower

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abdominal muscles engaging down there

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and we’re going to extend the left arm

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forward reach so you have a nice long

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line from the fingers to the heels and

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softly bring it back down and reach that

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left heel back long leg pulling those

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muscles tight to the bone pull the lower

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abdominals and reach that right hand

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deep breath in and bringing both hands

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down beneath the shoulders we’re going

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to extend the right leg back again this

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time take a half push-up and then we’ll

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go down we give a kiss ma le kiss

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push-ups good and kiss keep that leg

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nice and strong behind and kiss yeah yes

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a couple more times down and up and down

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and last one take it down

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kiss and good bring that right knee

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softly down extend the left leg back so

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we always want to balance our bodies out

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right what we do on the right we do on

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the left come on down kiss and and it’s

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good

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and just bring both knees down let’s

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tuck the toes under we’re going to come

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up for our down dog so lift those hips

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high to the sky

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so our down dogs we want them to feel

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like the heels are almost touching the

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ground when we look back at the toes the

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toes are turned slightly in the heels

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are slightly out that tailbone is the

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highest point in our body

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let’s softly come back down onto our

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knees and roll onto your knees were just

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kneeling now so we’re going to take our

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arms and reach up inhale open wide and

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gently just touch right under the

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buttocks pull that heart up to the sky

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lift the chin if this is easy for you

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then reach all the way back for your

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heels and come into a full camel pose

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good yes beautiful really opening

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through the whole front of your body

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deep breath in exhale focus the eyes

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between eyebrows one more deep breath in

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lift your chin walk those hands up great

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and bring your hands down to the ground

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all right we’re gonna push all the way

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up to our down dog once more and yes

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pedal those feet in place bend and

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straighten alternately here one foot

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then the other and good we’re gonna walk

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our feet up toward baby with bent knees

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walking our feet so that we’re coming to

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a forward bend and with bent knees

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we will gently roll up rolling up now

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we’re going to incorporate babies into

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the next bit of movement and it’s all

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going to be around finding our balance

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essential as mom’s right holding them

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close to our chest see if you can hold

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them in a place where you’re able to

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keep the shoulders wide and dropped the

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entire time as much

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as possible so first thing we’re going

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to do is challenge ourselves to ground

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our weight down on to the right foot

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root those toes into the earth and

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extend the left toes out to the side

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we’re going to take this leg gently up

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and out at an angle and back down with a

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light touch but as much as possible

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keeping upper body stable long deep

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breath inhale exhale good and up and

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moving slowly yes good lift only as high

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as feels good it’s not about the height

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it’s about the length and reach good

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okay now knee is gonna come toward the

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shoulder and down good lift and down and

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lift now if you want a challenge baby

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you can move their leg – and one more

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time and very nice we’re moving into our

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tree pose tree can either be here or it

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can be all the way up at the thigh feel

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where your tree is so it helps to find a

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Drishti point a point on the floor where

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we focus our eyes keeping your balance

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soft gaze hold breathe connect yes deep

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breath in

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and softly returned yes to Center take a

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deep breath and connect to baby connect

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to self and routing into those left toes

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feel that whole foot grounded point that

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right foot out to the side and notice if

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you need to adjust anything to find that

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stability and centeredness in the upper

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body pointed toe lift that leg and

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inhale up good three four five taking it

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slow it’s always a good option for

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finding a way that makes it feel best in

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your body knee toward the shoulder open

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that hip mm-hmm and and now coming to

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your tree breathe good exhale back down

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and we’re just going to flow through a

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couple of vinyasa so we’re gonna bring

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babies down onto the blanket right in

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front and with our toes facing either

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side of baby’s shoulders there we’ll

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inhale sweep the arms out and up exhale

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fold forward reach those sit bones back

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and let the forehead fall let your hair

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shake out over your little ones good

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inhale lengthen as you look forward

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exhale folding down step on back to a

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plank

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yes no here’s where that core comes into

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play coming back to our inner strength

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starts three fingers below the navel

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deep breath in exhale slowly lower to

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the knees lower your heart coming toward

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your babies give a kiss lift the heart

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up like a cobra snake shine that heart

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up and downward dog

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tuck the toes lift those hips let your

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head fall good and let’s just slowly

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walk our way forward with bent knees

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coming into that forward fold again hand

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with bent knees we’re going to roll it

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up one vertebrae at a time

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good again

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sweep the arms out up palms down to the

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heart center

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we’ll go through that one more time

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sweep the arms open inhale lift up

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exhale reach forward sit bones toward

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the back of the mat as the heart folds

262
00:13:47,889 –> 00:13:50,529
over baby and we’ll come on

263
00:13:50,529 –> 00:13:52,209
down and pick up our little ones once

264
00:13:52,209 –> 00:13:56,379
again come into a slight bend forward

265
00:13:56,379 –> 00:13:58,029
engage your core

266
00:13:58,029 –> 00:13:59,979
we’re just going to take a gentle rock

267
00:13:59,979 –> 00:14:02,609
side to side we’re stretching our spine

268
00:14:02,609 –> 00:14:05,289
one more posture we’re going to do our

269
00:14:05,289 –> 00:14:07,959
squats with little ones so this is an

270
00:14:07,959 –> 00:14:10,569
all-around body strengthener we lift

271
00:14:10,569 –> 00:14:12,329
them as high as we feel good doing

272
00:14:12,329 –> 00:14:15,579
listen to your body and then we sit with

273
00:14:15,579 –> 00:14:17,290
our tailbone leading

274
00:14:17,290 –> 00:14:20,410
into that squat holding our little ones

275
00:14:20,410 –> 00:14:25,300
good inhale we lift exhale whoo

276
00:14:25,300 –> 00:14:28,630
elevator goes down touch those toes to

277
00:14:28,630 –> 00:14:31,930
the floor elevator goes up yes

278
00:14:31,930 –> 00:14:34,770
elevator goes to

279
00:14:34,770 –> 00:14:45,000
elevator goes up and last time and yes

280
00:14:45,000 –> 00:14:49,590
and hold them close to your hearts good

281
00:14:49,590 –> 00:14:51,800
holding them close

282
00:14:51,800 –> 00:14:57,230
breathing deeply coming back to Center

283
00:14:57,230 –> 00:15:00,660
let’s just feel our neck and shoulders

284
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let go yes this is what it’s all about

285
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that union that is yoga this time is

286
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space shared with our little ones

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breathe into that

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you

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