Noho yoga

Yin Yoga Fusion ♥ Best Yoga For Flexibility

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[Music]

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hey guys we are right now on the most

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beautiful beach and Senate Edessa Playa

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Hermosa and I’ve got a yin yoga class

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for you today now for those of you have

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never done it in yoga class

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I got an intro to yin yoga video on this

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channel so please go ahead and find that

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if you’ve done yin yoga before we’re

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going to be holding each pose for two

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minutes we’re going to be focusing on

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releasing your hamstrings opening your

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hips and releasing the quadriceps now

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really important about yin yoga is that

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you breathe so in each posture when

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we’re holding for two minutes I want you

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to really focus on deep breaths in and

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long exhales out to release any tension

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to allow yourself to go deeper into each

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posture so you feel full benefits of you

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and yoga so if you guys are ready I want

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you to grab a mat grab some water and

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join me on the mat

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alright guys we’re going to begin today

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in a seated position on your mat

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starting with a big head roll to the

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right and then another head roll to the

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left letting go of any tension in the

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body in the neck inhale now coming up to

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the knees reaching both arms up to the

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sky hold that here opening the chest and

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the heart and then slowly making your

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way all the way down to your mat into

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Child’s Pose

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holding that position here and just

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breathing letting go of any tension in

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your back come on up to your knees one

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more time inhale reach open the chest

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and the heart exhale coming down

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to Child’s Pose one more time

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[Music]

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slowly from here rolling over to your

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all fours position taking a second then

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tuck your toes and then slowly come on

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up into your downward-facing dog take a

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moment here to really feel that’s

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stretching the hamstrings opening the

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chest in the heart inhale exhale walk up

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your downward dog pressing each heel a

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little closer to the floor

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awesome one more time deep breath e

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exhale pressing both heels down rounding

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through each vertebra of your spine into

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plank shoulders over your wrists hold

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and then lift the hips back up

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downward-facing dog

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and again rounding forward

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and downward-facing dog

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deep breath in exhale we’re going to

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flow it out come forward into plank

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inhale exhale chaturanga dandasana

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inhale upward facing dog exhale push

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back into downward facing dog

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taking your deep breath in look forward

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exhale come forward to the top of the

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mat we’re going to take our standing

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forward fold now before we go deeper

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into the fold just take a couple rocks

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side to side letting go of any tension

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and then from here

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beginners version would be to hold the

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back of the knees a little more advanced

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does hold the ankle and if you’d like to

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take it even further go ahead take your

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big toes and then wherever you are just

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go ahead and bring that forehead down to

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the knees beautiful and just take a deep

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breath in here feeling that lengthening

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sensation in the hamstrings

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[Music]

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letting go bending the knees and slowly

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rolling up to standing

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inhale reach up to the sky exhale take a

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dive all the way to the floor inhale

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halfway exhale stepping your left foot

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back high lunge just take a second here

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and breathe deep breath in exhale slowly

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extending the front knee allowing the

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forehead to release to the knee inhale

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come back to lunge

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exhale extend it back forehead to me

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holding this position and breathing

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coming back to your lunge and then

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slowly stepping back to plank chaturanga

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dandasana upward facing dog exhale

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downward facing dog

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beautiful just take a second here and

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breathe walk it out again if that feels

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good to you then let’s prepare to the

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other side go ahead stepping forward to

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the top of the mat going a little deeper

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into our forward fold if you held your

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toes go ahead and bring the palms under

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your feet otherwise continue to hold on

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to your ankles or your knees letting it

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go and rounding up to standing inhale

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reach up exhale forward fold

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inhale halfway exhale stepping the right

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foot back high lunge

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take a second hold

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and then slowly extending the front knee

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forehead to knee feeling that stretch in

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the hamstring inhale come forward again

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exhale extend forehead to knee

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inhale back to your lunge step back to

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plank chaturanga upward dog

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exhale downward-facing dog

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[Music]

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holding and then walking your hands over

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to the feet to the back of the mat

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rounding up inhale reach the arms exhale

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stepping forward with your right foot

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and then turn so your lengthwise on the

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mat and taking your wide legged forward

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fold reaching for those ankles allowing

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the forehead to come down as close to

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the mat as possible and then from here

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we’re going to transition to our first

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Yin posture which is going to be your

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frog you’re going to open the knees nice

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and wide make sure the knees and the

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hips are aligned and then slowly from

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here make your way down to your elbows

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keeping your feet flexed and knees bent

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at 90 degrees just taking a moment here

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and truly bringing your awareness to

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your breath you’re going to feel like

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deep stretching your hips and your inner

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thighs so just breathe through this

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[Music]

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you want to make sure that the hips are

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not too forward or too far back we want

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them right over top of the mat aligned

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with your thighs and your knees

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[Music]

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taking a deep breath into your nose feel

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the coolness of the air coming in and a

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slow exhale out feeling the warmth

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coming out

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paying attention to your breath as you

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let go of your body deeper and deeper

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into this posture beginning to feel all

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the wonderful benefits this posture may

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give you

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[Music]

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this is quite an advanced Ian’s posture

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so don’t worry he can’t go all the way

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down into a split it’s not about how low

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you go with your hips it’s about the

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benefit that you get from this posture

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allowing your hips to open inner thighs

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to release

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[Music]

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staying with your breath here

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[Music]

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beautiful job let’s come out now to come

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out we’re going to come back to our wide

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legged forward fold so bring the knees

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together slightly come on up to your mat

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open the legs come on down

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take a deep breath in go ahead reach

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those ankles again see them go a little

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deeper into the stretch and then slowly

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round up inhale arms up exhale turn the

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right toes and step over top of the mat

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inhale arms up exhale down inhale

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halfway exhale stepping back to plank

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chaturanga dandasana upward dog exhale

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downward facing dog at this time right

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leg is going to reach up to the sky hold

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it there for a second and then bring the

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right knee to your right thumb into our

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pigeon and slowly come on down to your

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elbows great stretch for the glute

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holding this position for two minutes

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again bring your awareness to your

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breath making sure your back leg is

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exactly in the middle of the mat

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[Music]

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Bree then

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exhale let it go

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inhale

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exhale let it go

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[Music]

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feeling a nice release through the right

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side

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[Music]

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trying your very best to keep your hips

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square now if this is too much for you

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or you’re having trouble keeping your

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body up you may place a prop like a

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pillow or a block underneath your right

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hip to give you a little bit more

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support if you need to

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stay present in your mind simply

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focusing on the breathing inhaling into

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your nose slowly exhaling through your

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mouth surrendering to the ground

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underneath you let it go

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[Music]

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beautiful job you guys come on up slowly

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now what we’re going to do here is shift

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your way to that right hip swing the

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left leg around and going into our next

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Ian posture which is your log position

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you’re going to try to push that left

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knee all the way down so creating a

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straight line with your shins now don’t

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worry if you can’t go all the way down

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you can just stay upright and push the

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knee down but if you feel comfortable

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here go ahead reach the arms forward

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another wonderful stretch for the gluts

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for the para form is muscle

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[Music]

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reach the arms forward or if you upright

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simply continue to push that left knee

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down accept the position that you’re in

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do not force it

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do not push it your body will let go of

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entually

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just be patient with yourself and simply

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focus on your breathing

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[Music]

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do not worry of what you look like focus

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on how you feel

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[Music]

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if you’re starting to feel a little bit

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of a release in the body go a little

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further reach a little bit more or push

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that left knee a little bit further down

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[Music]

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[Music]

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Oh

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stay with your breath inhale

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[Music]

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exhales slowly come on up beautiful job

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and then we’re going to go right into

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our seated spinal twist you’re going to

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take that top leg and simply plant your

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foot on the floor go ahead and twist to

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your left looking over your left

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shoulder here

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[Music]

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come on down swinging that left leg back

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we’re just going to transition back into

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that downward-facing dog

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pushing both heels down as far as you

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can really feel that stretch inhale

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exhale left leg reaches up bending the

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knee and then taking our pigeon pose on

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the other side left knee to your left

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thumb hips are square and then come on

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down to your elbows releasing the body

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two minutes here feeling that release

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through the left glute remember you guys

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you can always use a prop if you need it

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like a pillow a book or yoga block and

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place it underneath the left hip

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staying present with your breath letting

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go of any tension into the ground

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00:16:08,610 –> 00:16:12,850
with each exhale pay attention how your

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00:16:12,850 –> 00:16:18,700
body let’s go give a permission to

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release to let go of all that no longer

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serves you

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[Music]

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pay attention to how your body is

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feeling here if you do begin to feel a

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00:16:45,320 –> 00:16:48,560
release challenge yourself by going a

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little bit deeper

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[Music]

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deep breath in

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exhale let it go stay here let yourself

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release a little bit deeper almost done

285
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inhale exhale you’re ready to release

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come on up

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[Music]

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shift your weight to the left hip swing

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that right leg around let’s take our log

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00:17:55,140 –> 00:17:57,780
posture so that right knee you can just

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simply push it down again

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stay here that’s where you are if not if

293
00:18:02,880 –> 00:18:04,650
you want to go further let the knee

294
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release and reach the arms forward

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inhale and exhale continue to reach

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forcing your body your chest to let go

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into the mat

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deep breath in and exhale

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00:18:29,980 –> 00:18:33,040
simply let go of anything that is

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holding you back

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00:18:34,950 –> 00:18:41,180
[Music]

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using yen postures is a great way to

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practice our meditative state

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00:18:52,900 –> 00:18:57,670
so as you hold this position try to stay

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00:18:57,670 –> 00:19:01,240
in the present moment simply being aware

306
00:19:01,240 –> 00:19:08,610
of the breath coming in and letting go

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00:19:11,480 –> 00:19:13,690
in

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and let it go

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you

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[Music]

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00:19:24,290 –> 00:19:27,950
see how far you can reach see how far

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00:19:27,950 –> 00:19:30,710
you can push that knee down opening the

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hips releasing any tension in the glutes

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00:19:34,280 –> 00:19:37,060
and your pair formas

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[Music]

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[Music]

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00:20:01,900 –> 00:20:04,700
beautiful job you guys it’s time to

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release slowly come on up you’re going

319
00:20:08,210 –> 00:20:10,070
to take that right knee and just ground

320
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the right foot hug the knee with your

321
00:20:12,080 –> 00:20:14,450
left elbow and then take your seated

322
00:20:14,450 –> 00:20:17,030
spinal twist looking over your right

323
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shoulder lengthening through the spine

324
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take a deep breath in and exhale come

325
00:20:28,040 –> 00:20:30,110
back to Center extending the right leg

326
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swing it back and then push into your

327
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downward facing dog coming forward to

328
00:20:38,270 –> 00:20:42,050
plank chaturanga dandasana upward facing

329
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dog hold exhale downward facing dog just

330
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take a second and breathe come on down

331
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to your knees now and we are ready for

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our next Yin posture opening the knees

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slightly so your hips can come down onto

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your mat what we’re going to do here is

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00:21:02,240 –> 00:21:04,100
come down to the floor so some of you

336
00:21:04,100 –> 00:21:05,690
may just stay up like you were in the

337
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beginning others may come down to your

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elbows or if you’re feeling a little

339
00:21:10,520 –> 00:21:12,710
more open in the quads then you can come

340
00:21:12,710 –> 00:21:15,260
all the way to the floor and grab your

341
00:21:15,260 –> 00:21:18,320
elbows over your head

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whatever you are in this position I want

343
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you to listen to your body going down to

344
00:21:24,690 –> 00:21:27,859
your elbows is too hard don’t push it

345
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stay up on your hands and just focus on

346
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releasing those quads

347
00:21:32,860 –> 00:21:35,280
[Music]

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00:21:35,280 –> 00:21:42,530
deep breath in exhale let it go

349
00:21:42,530 –> 00:21:45,809
[Music]

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00:21:45,809 –> 00:21:49,049
if at any point you guys feel any sort

351
00:21:49,049 –> 00:21:52,849
of pain in your knees please come up

352
00:21:52,849 –> 00:21:55,799
either come back to seated position or

353
00:21:55,799 –> 00:21:58,049
if your both knees can take it you can

354
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try it one knee at a time

355
00:21:59,590 –> 00:22:07,309
[Music]

356
00:22:09,640 –> 00:22:13,840
really take this time to focus on the

357
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breath bring oxygen into your body into

358
00:22:17,920 –> 00:22:22,540
your muscles and then let that tension

359
00:22:22,540 –> 00:22:24,790
release out of your body with your

360
00:22:24,790 –> 00:22:27,480
exhale

361
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[Music]

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feeling a gentle stretch in the

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quadriceps

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[Music]

365
00:22:40,690 –> 00:22:44,110
lengthening the body

366
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giving your body the deep stretch that

367
00:22:48,740 –> 00:22:55,100
it needs filling your lungs with oxygen

368
00:22:55,100 –> 00:22:58,390
as you inhale

369
00:22:59,630 –> 00:23:03,370
big long exhale out

370
00:23:03,370 –> 00:23:08,110
and at this time slowly let’s release

371
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come on up to your hands to seat it take

372
00:23:12,250 –> 00:23:15,010
your time here don’t rush and then

373
00:23:15,010 –> 00:23:16,450
whenever you’re ready just come back

374
00:23:16,450 –> 00:23:19,990
into that downward-facing dog shaking

375
00:23:19,990 –> 00:23:21,970
out one leg at a time just letting go of

376
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any tension you feeling your feet or

377
00:23:24,070 –> 00:23:28,450
your calves beautiful come on down to

378
00:23:28,450 –> 00:23:30,940
your knees and let’s sit back into

379
00:23:30,940 –> 00:23:36,130
Child’s Pose one more time reaching the

380
00:23:36,130 –> 00:23:38,800
arms forward take a deep breath in

381
00:23:38,800 –> 00:23:42,200
exhale let it go

382
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[Music]

383
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continuing to reach the arms forward so

384
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you feel a gentle stretch in the

385
00:23:49,460 –> 00:23:53,450
shoulders in the back just allow

386
00:23:53,450 –> 00:23:55,640
yourself to stay your present in the

387
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moment coming up to seated arms up on

388
00:23:59,480 –> 00:24:03,580
your inhale exhale hands to your heart

389
00:24:03,580 –> 00:24:07,510
one more time big reach with the arms up

390
00:24:07,510 –> 00:24:12,790
palms together and down to your heart

391
00:24:12,790 –> 00:24:18,570
one last time inhale exhale come forward

392
00:24:18,570 –> 00:24:22,230
leaving your hands at your third-eye

393
00:24:22,230 –> 00:24:25,420
bowing down to yourself thinking

394
00:24:25,420 –> 00:24:27,610
yourself or your beautiful practice

395
00:24:27,610 –> 00:24:31,660
today thank you guys so much for joining

396
00:24:31,660 –> 00:24:33,970
me I hope you enjoyed the C in practice

397
00:24:33,970 –> 00:24:36,610
and I hope you have the most amazing

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00:24:36,610 –> 00:24:39,640
rest of your day namaste

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00:24:39,640 –> 00:24:42,720
lots of love see you soon

400
00:24:42,720 –> 00:24:58,809
[Music]

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00:25:00,690 –> 00:25:02,750
you

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[Music]

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00:25:50,480 –> 00:00:00,000
you

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