Namaste yoga download

Namaste Yoga: Free Full Length Episode (Season 1)

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in namaste yoga we learn a movement

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phrase of yoga poses woven together with

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breath the key is allowing the body to

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experience moving in and through poses

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trusting in your breath if you find a

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pose too challenging take a moment and

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then meet us back in Center where we

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return again and again to our breath

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body links reestablishing ease before

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adding new poses let’s begin with a

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warm-up and then into today’s dynamic

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flow awakening with breath

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sitting cross-legged with the palms down

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grounding centering breathing bring the

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right hand back behind you and twist

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exhale where you are now reach the right

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arm up in the air when we siphon

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exhaling deepening

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and change twisting to the other side as

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you exhale deepen into the twist

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could now inhale into your side Bend and

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exhale deepen

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the same thing again breathing in

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twisting exhaling deepening side bending

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right arm reaching way over to the side

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now

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inhale and twist

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exhale pull the belly in to the spine

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twist deeper

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now left arm lifts inhale

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and exhale deep into the side Bend

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release the arms and draw your knees up

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towards your chest

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preparing for boat pose lift the chest

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lift the legs lift the

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good released a cross-legged pose and

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take a forward fold exhale down

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inhaling up

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and we’ll transition now

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onto your hands and knees for cat

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rolling

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inhale lift or tail lift your head Scout

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left

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exhale tuck the tail tuck your chin in

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this is cap again cat lift as you

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breathe in and cat as you breathe out

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last time the cat lived and a cat

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now stay for a breath and cat pose

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pressing the palms down feeling your

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belly tucked up into the spine

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now once – cat lived

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to release to Child’s Pose breathe

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let’s try cat series to inhale cat to

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cat left

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tuck the toes under exhale to down face

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dog

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try again breathing in cat to cat left

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breathing out down faced off now one

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last time crippled through the spine

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lift the tail drop the heels stay and

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breathe

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good now release to Child’s Pose and

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begin to roll up to hero’s pose lifting

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the chest and dropping the shoulders

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bring the hands back behind interlacing

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the fingers squeeze the shoulder blades

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together as you lift your chest now

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forward into yoga mudra exhale and lift

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the tail rolling on to the top of the

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head

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release here come back to hero’s pose

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we’ll close with euro rule inhale your

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way down

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and exhale your way up

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lift the chest inhale down tuck the chin

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you

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bring the ends to the heart center and

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we’ll close our warmup

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feeling the whole body

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grading the whole body

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letting go

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and when we come back

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learn the half Moone sequence a standing

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sequence

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starting with the feet apart in the toes

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turned in our breath body link is called

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sun moon link as you inhale lift the

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chest lift the arms as you exhale slide

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the hands down through Center

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try again Sunwoo inhale draw hands all

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the way down through Center as you

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exhale and let’s start the sequence

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inhale up turn your right foot out push

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the left heel back an exhale to warrior

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1 now the hips are square inhale

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straighten the leg exhale bend your

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right knee tucking your tailbone under

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try again breathing in breathing out

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we’ll stay in warrior 1 feel warrior 1

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good return to center straightening your

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right leg turning the toes in narrow the

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stance Sun ruling down to go up

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exhale down through Center

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again feel the whole body reaching

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lifting and as you exhale the

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lengthening of the back of the neck

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inhale up

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exhale hands slide down through Center

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now let’s try the other side

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inhaling up turning the left foot out

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right heel pushes back bending the knee

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to warrior one straighten the leg as you

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breathe in

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and deeper into the pose as you breathe

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out one last try inhaling up feel the

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hands clasping and reaching back as you

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exhale stay in green

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could no release the clasp as you come

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up straightening the leg turning the

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toes in and reaching the arms in a

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circle back to the heart

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sunmo blink inhale lifting pull the

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belly into the spine as you exhale

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again

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very nice and here we go inhale the

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hands up turn the right foot out push

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the left heel back warrior one

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breathing into warrior two and stay

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good now will deepen straighten the leg

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as you breathe in and feel the knee

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opening a little bit wider a little bit

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deeper as you breathe out try again

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straightening

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as you bend the right knee you’re

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turning the knee out stay and breathe

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exhale where you are pulling the belly

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into the spine

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return to sender breathing in touch the

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palms and breathing out circle the hands

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to the heart

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Sun Moon deep inhale a long slow deep

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exhalation again

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good here we go

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breathing in left and turn the feet

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breathing out to warrior 1 pose inhale

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warrior 2

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drop from the shoulders down

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now let’s deepen inhale straighten your

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left leg and as you exhale bend the knee

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jobs to the ankle and try again inhale

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straightening both legs focusing forward

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turn the focus and stay and breathe your

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eyes can see the middle finger of your

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left hand but you can feel all the way

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around the body return to Center now

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exhale namaste

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sun/moon like breathing and lifting

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reaching pushing the feet down into the

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floor to feel the length of the body

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again

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now let’s continue the sequence

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breathing and lifting and turning the

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feet

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exhaling to warrior one inhale to

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warrior two

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now trilateral angle the left arm

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reaches overhead now bend the left elbow

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back behind you and lift your right arm

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and try lateral angle again good another

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try lift the whole chest as you look up

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this time the right hand coming all the

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way to the floor if you can stand Bree

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remember to tuck your chin in towards

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the arm the back of the skull reaching

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up

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good touch the palms together and exhale

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to namaste

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down to go out inhale

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and sliding down through Center

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shoulders dropping one more time

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beautiful now let’s go inhale up and

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turn the feet to the left exhale bend

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your front knee back leg is straight

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inhale warrior two exhale lateral angle

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now will deepen lift the chest up as you

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breathe in

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and exhale into lateral angle we’ll try

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again bend the right elbow back behind

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you and lift the left arm this time the

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left hand comes down to the floor if you

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can stay and breathe the hips low the

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chest high

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and back to centre push the left foot

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down turn the toes in and exhale circle

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hands to the heart

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down to go up breathing in and the hands

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slicing down through Center as you

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exhale try again resting on the breath

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pulling the belly in as you exhale

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let’s go inhale up and turn

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and exhale to warrior 1

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no strong warrior to as you breathe in

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lateral angle all the way to the floor

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if again

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now extend the right hand out and lift

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your left leg up

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good it’s a balancing pose is very

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challenging

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bend the knees you breathe in and

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straighten the leg as you breathe out

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try one more deepening inhale bending

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the knee as you exhale feel both feet

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reaching out and both arms reaching away

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good then the need to come out of pose

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returning to center inhale lands touch

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above you

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and exhale circle hands to the heart for

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sun-moon length this is your resting so

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really rest relax the hips relax the

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chest breathing in lifting

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now relax the shoulder is down let’s try

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the other side inhaling up turning the

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feet turning the hips exhaling warrior

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one now your right hip opens for warrior

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two

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exhale down into lateral ankle circle

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the right arm overhead left hand is your

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balance point

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lift the right leg

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bend the standing leg as you breathe in

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straighten the standing leg as you

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breathe out good try again feel the

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strength of your standing leg and push

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out with your right heel finding that

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line of energy stay and breathe

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excellent

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back to Center both hands reach up and

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touch

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exhale hands to the heart now resting

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soft belly inhale strong belly exhale

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soft hips inhale

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and sliding down through Center exhale

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let’s try again inhale up and turn to

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the right

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exhale bending the knee to warrior one

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breathing in the left hip opens for

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warrior two

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and breathing out over to lateral ankle

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here’s your balance Halfmoon inhale

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bring the left hand down now and drop

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the head down inhale the left foot comes

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to the floor and will deepen by lifting

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the leg higher this time once again

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where the toe to the floor no reach the

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leg floats up and the head floats down

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stay for a breath

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good return to sender reach the hands up

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narrow the stances you exhale and rest

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soft belly inhale

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exhale hands come sliding down

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one more resting breath

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to the other side now inhale up clasp

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the hands turn the feet

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exhale warrior one inhale warrior two

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exhale reach the right arm overhead

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lateral angle now the half moon balance

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inhale lift your right leg up

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bring the head towards the knee for

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needle pose let’s try deepening draw the

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toe down to the floor and exhale

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floating the leg up drop in the head try

272
00:15:53,710 –> 00:15:58,050
again the toe coming down

273
00:15:58,250 –> 00:16:01,520
dropping as you lift the leg stay here

274
00:16:01,520 –> 00:16:04,730
and breathe reaching

275
00:16:04,730 –> 00:16:07,720
breathing

276
00:16:07,970 –> 00:16:12,390
good and return to center reach the

277
00:16:12,390 –> 00:16:14,880
hands above you and circle the hands to

278
00:16:14,880 –> 00:16:15,500
the heart

279
00:16:15,500 –> 00:16:23,050
Sun Moon link breathing in breathing out

280
00:16:23,050 –> 00:16:26,200
now let’s do the whole sequence inhale

281
00:16:26,200 –> 00:16:28,650
up and turn the feet

282
00:16:28,650 –> 00:16:33,640
exhale to warrior one inhale warrior two

283
00:16:33,640 –> 00:16:36,550
draw the shoulders down

284
00:16:36,550 –> 00:16:39,630
exhale lateral angle

285
00:16:39,630 –> 00:16:43,350
inhale to Half Moon

286
00:16:43,790 –> 00:16:47,290
exhale to needle

287
00:16:48,060 –> 00:16:52,740
inhale come back to Center reach lift

288
00:16:52,740 –> 00:16:58,180
exhale namaste one link only breathing

289
00:16:58,180 –> 00:17:00,360
in

290
00:17:00,710 –> 00:17:03,070
breathing out

291
00:17:03,070 –> 00:17:05,260
good whole thing on the other side here

292
00:17:05,260 –> 00:17:10,059
we go inhale up and turn the left exhale

293
00:17:10,059 –> 00:17:12,750
warrior one

294
00:17:12,750 –> 00:17:16,810
inhale floating the arms open exhale

295
00:17:16,810 –> 00:17:18,640
reaching over to the side

296
00:17:18,640 –> 00:17:21,400
prepare for your balance breathing in

297
00:17:21,400 –> 00:17:24,490
Halfmoon good

298
00:17:24,490 –> 00:17:27,250
breathing out needle lifting the leg

299
00:17:27,250 –> 00:17:30,610
dropping the head return to Center

300
00:17:30,610 –> 00:17:33,040
inhale

301
00:17:33,040 –> 00:17:35,910
exhale namaste

302
00:17:35,910 –> 00:17:39,420
and just before finishing feel the

303
00:17:39,420 –> 00:17:42,960
breath slow the breath

304
00:17:42,960 –> 00:17:45,769
and bow

305
00:17:49,220 –> 00:17:52,160
please come back for relaxation and

306
00:17:52,160 –> 00:17:54,820
shavasana

307
00:18:03,380 –> 00:18:07,110
resting the body laying on your back the

308
00:18:07,110 –> 00:18:09,809
feet apart and knees together the arms

309
00:18:09,809 –> 00:18:12,110
crossed

310
00:18:13,010 –> 00:18:15,890
now release the arms and separate the

311
00:18:15,890 –> 00:18:17,400
leaves

312
00:18:17,400 –> 00:18:21,000
four part pelvic tilt inhale the

313
00:18:21,000 –> 00:18:24,180
tailbone presses into the floor exhale

314
00:18:24,180 –> 00:18:27,170
the belly presses down into the floor

315
00:18:27,170 –> 00:18:31,260
inhale lift the hips and exhale roll

316
00:18:31,260 –> 00:18:33,500
down

317
00:18:34,160 –> 00:18:37,429
same thing again inhale rocking forward

318
00:18:37,429 –> 00:18:40,850
lifting your belly slightly then exhale

319
00:18:40,850 –> 00:18:42,620
pressing the belly down tucking your

320
00:18:42,620 –> 00:18:44,380
tail

321
00:18:44,380 –> 00:18:47,410
inhale peeling the spine off the floor

322
00:18:47,410 –> 00:18:52,990
and coming down one vertebra at a time

323
00:18:52,990 –> 00:18:56,240
good one more time inhale rocking

324
00:18:56,240 –> 00:19:01,490
forward and then back rolling up to

325
00:19:01,490 –> 00:19:04,510
bridge pose and this time we’ll stay

326
00:19:04,510 –> 00:19:07,390
rock the shoulders underneath you

327
00:19:07,390 –> 00:19:11,450
interlacing the fingers push the knees

328
00:19:11,450 –> 00:19:16,510
forward slightly relax the neck

329
00:19:17,140 –> 00:19:20,080
and now release walk the shoulder blades

330
00:19:20,080 –> 00:19:25,300
apart and roll down slowly so pine

331
00:19:25,300 –> 00:19:26,680
butterfly

332
00:19:26,680 –> 00:19:30,250
hands onto the belly feet together knees

333
00:19:30,250 –> 00:19:34,810
apart the hands are in all Modra and

334
00:19:34,810 –> 00:19:37,000
your breathing to the center of the

335
00:19:37,000 –> 00:19:39,020
mudra

336
00:19:39,020 –> 00:19:42,020
release

337
00:19:43,220 –> 00:19:46,670
knees to chest now shoulder blades

338
00:19:46,670 –> 00:19:51,560
sinking down into the floor good now the

339
00:19:51,560 –> 00:19:56,150
hamstring stretch right leg first as you

340
00:19:56,150 –> 00:19:58,700
lift the head draw the leg in slightly

341
00:19:58,700 –> 00:20:02,480
and now extend the left leg along the

342
00:20:02,480 –> 00:20:05,630
floor and return the head relaxing the

343
00:20:05,630 –> 00:20:10,930
neck breathe into the back of the thigh

344
00:20:10,930 –> 00:20:15,630
and release the knee down twist

345
00:20:15,630 –> 00:20:20,120
let the right knee fold across the body

346
00:20:20,120 –> 00:20:24,720
and look to the opposite side breathe

347
00:20:24,720 –> 00:20:27,320
into your lower back

348
00:20:27,380 –> 00:20:29,809
now return onto your back with the right

349
00:20:29,809 –> 00:20:33,230
ankle on the left knee your right hand

350
00:20:33,230 –> 00:20:35,270
threads through the legs meeting the

351
00:20:35,270 –> 00:20:37,780
left hand with the fingers interlaced

352
00:20:37,780 –> 00:20:44,179
pull the knees down and released a

353
00:20:44,179 –> 00:20:47,870
hamstring stretch on the left side so

354
00:20:47,870 –> 00:20:50,780
your left leg is long the right foot

355
00:20:50,780 –> 00:20:54,320
flat on the floor now lift the head and

356
00:20:54,320 –> 00:20:58,039
draw the leg in releasing the opposite

357
00:20:58,039 –> 00:21:00,080
leg to the floor as you bring your head

358
00:21:00,080 –> 00:21:01,990
back down

359
00:21:01,990 –> 00:21:05,320
one Brown

360
00:21:07,220 –> 00:21:10,130
the left knee now folds across the body

361
00:21:10,130 –> 00:21:13,810
to knee down twist

362
00:21:14,510 –> 00:21:18,230
come back onto your back the left ankle

363
00:21:18,230 –> 00:21:21,230
on the right knee the left hand between

364
00:21:21,230 –> 00:21:23,710
the legs

365
00:21:23,710 –> 00:21:26,580
pull the knees into the chest and

366
00:21:26,580 –> 00:21:34,950
breathe now release

367
00:21:35,820 –> 00:21:41,389
extend the legs open the palms

368
00:21:42,120 –> 00:21:45,289
relax the whole body

369
00:21:47,010 –> 00:21:50,299
effortless calm

370
00:21:51,800 –> 00:21:54,640
weightless

371
00:21:55,630 –> 00:22:01,060
empty feel tension draining out of the

372
00:22:01,060 –> 00:22:08,450
body soft belly

373
00:22:08,450 –> 00:22:11,139
please

374
00:22:12,380 –> 00:22:17,799
at the whole body completely let go

375
00:22:21,100 –> 00:22:23,830
and then with one breath wake yourself

376
00:22:23,830 –> 00:22:27,370
up one deep breath wiggling the fingers

377
00:22:27,370 –> 00:22:29,980
in the toes squeeze and release the

378
00:22:29,980 –> 00:22:34,539
hands now rub the hands together and cup

379
00:22:34,539 –> 00:22:39,539
the hands over the eyes washing the face

380
00:22:39,539 –> 00:22:43,440
and coming back to sit

381
00:22:44,400 –> 00:22:48,480
we’ll try the gesture of no fear the

382
00:22:48,480 –> 00:22:51,360
right hand represents giving and the

383
00:22:51,360 –> 00:22:55,350
left hand represents receiving lift your

384
00:22:55,350 –> 00:22:57,960
right palm facing forward out to the

385
00:22:57,960 –> 00:23:00,870
world and the left palm at your side

386
00:23:00,870 –> 00:23:06,390
facing up giving and receiving balancing

387
00:23:06,390 –> 00:23:10,529
those energies equaling and gathering

388
00:23:10,529 –> 00:23:13,890
the mind and the heart to feel the depth

389
00:23:13,890 –> 00:23:17,210
of our lives

390
00:23:51,220 –> 00:00:00,000
you

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