Older women yoga pants

mom yoga

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hi girls welcome to super easy stretch

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part of being healthy and in shape is

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being relaxed and calm and one way to

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give ourself that gift is to take time

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every day to stretch and breathe and

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give ourselves into space so let’s start

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out in a very comfortable cross-legged

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position if it hurts your knee is to

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have your legs crossed

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you can stretch them out that’s fine

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whatever feels good to you but start out

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with a few deep breaths and I’m going to

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count but if it takes you a little

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longer

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or a little less time don’t worry just

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breathe at your own pace so close your

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eyes focus on yourself let everything

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else go in inhale and exhale two more

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times in through the nose exhale through

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the mouth inhale positive energy and

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exhale release and let go okay now we’re

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ready I’m going to turn sideways so you

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can see what I’m doing we’re just going

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to start with a simple seated forward

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bend so you can stretch your legs out

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toward your screen if you want to really

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sit up tall and then just kind of slide

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your hands down your legs until you feel

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a stretch in the back of your

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now if you’re a beginner you can bend

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your legs you don’t have to go down very

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far if you’re more advanced you can just

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relax down into the stretch and your

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head is going to be facing your legs and

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mines facing you but you’re going to

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turn toward your leg drop your head and

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scale the stretch all the way up and

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down your toes elongate your back pull

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your stomach in and then support

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yourself and as you walk yourself back

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up and let’s come into a cobblers pose

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so that’s an inner thigh stretch feet

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together and drop the knees open and if

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that doesn’t feel good make a diamond

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with your legs so grab onto your shins

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or your ankles or toes whatever feels

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good just let your knees flop open and

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just press your chest forward inhale and

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exhale and just relax into the stretch

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remember this isn’t a competition it’s

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not a race just go at your own pace and

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really feel as your body releases

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tension and let’s come back up again

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beautiful now we’re going to do a simple

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twist so it doesn’t matter what side you

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do first you’re going to take one hand

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drop it on your opposite knee the other

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hand goes behind you

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look behind you lift up with the top of

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your head I’m facing you betray me

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turning over your shoulder pull your

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tummy in and breathe it’s a really nice

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stretch for your spine let’s try it on

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the other side so remember opposite hand

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to the opposite knee lift up with the

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top of your head your other hand is

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behind you as you kind of twist and look

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over your shoulder breathe deeply and

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then come back to the center great job

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okay now we’re going to lay down and do

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some leg stretches arms go over your

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head reach up with your hands reach down

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with your toes and then pull one knee

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into your chest now if you’re a beginner

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you may want to hold onto your thigh

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instead of your shin and also if you

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have any knee pain don’t pull into tight

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hold and breathe feel the stretch in

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your groin and your lower back and then

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extend that leg up now if you’re a

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beginner you’re going to have a bent leg

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and you’re going to be holding down by

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the thigh but as you get a little bit

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more flexible you can pull in a little

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tighter straighten your leg a little

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more and eventually you’re going to flex

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your foot grab your toe and just hold it

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here and breathe

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all right now we’re going to stretch to

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the side so if you’re a beginner you’re

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going to drop your elbow down you’re

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going to catch your leg with a bend in

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your knee right about here and feel a

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nice stretch in your inner thigh if

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you’re more advanced hold on to your

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ankle with a straight leg or flex your

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foot and grab that foot and this just

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pull it out to the side as far as you

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comfortably can reach out with your

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opposite arm and breathe and relax and

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just hold it

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beautiful job you’re doing great

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bring it slowly back to the center take

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your time bend that knee hug it in just

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briefly and then we’re going to change

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sides so we’re going to pull that

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opposite knee into the chest and you’re

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going to feel a nice stretch in your

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lower back and in the groin remember if

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you have any knee pain whatsoever you’re

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going to release the stretch a little

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bit so it doesn’t hurt hold and breathe

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and then slowly and gently extend that

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leg upward beginners hands at the thighs

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knees Bend and if you can reach up and

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really pull inward grabbing at the ankle

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or at the foot in advanced students only

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you’re going to grab the toe pull in

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hold and breathe deeply so just close

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your eyes relax into the stretch and

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let’s take it to the side so remember

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again bend the elbow drop the leg down

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to your hand with a bent leg if you’re a

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beginner in intermediate students you’re

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going to straighten the leg grab at the

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ankle advanced students at the toe and

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then take it out to the side and reach

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out with your opposite arm and then just

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hold take deep slow breaths

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close your eyes

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and feel the stretch great job and let’s

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just slowly bring that leg back up to

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the center fold the knee and gently and

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then extend arms up toes down stretch it

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out now if you have any back pain you’re

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going to bend one or both legs only if

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you can comfortably straighten the whole

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body out as you stretch and now we’re

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going to do a twist we’re going to bend

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the knees we’re going to drop the knees

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to one side reach the arms up and over

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to the other side turn your head away

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from your legs hold and breathe and feel

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that stretch in the waist it feels

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really good let’s do it on the other

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side so bring your knees back to Center

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arms overhead drop your knees the other

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way

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reach your arms away from your legs turn

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your head away from your legs hold and

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breathe so I’m looking at you but you’re

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looking away from this ring

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beautiful job now we’re going to stay on

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our sides here and if you have any knee

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problems you may will not want to do

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this stretch if you can though grab your

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ankle as you pull your heel to your

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glute push that hip slightly forward and

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hold a nice stretch for your quadricep

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or the front of your thigh and breathe

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and release good job take that foot

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you’re going to put it on the opposite

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knee you’re gonna bring that bottom leg

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up grab the thigh and then just pull it

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in very gently and hold the stretch now

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you’re feeling this in the

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and the outer thigh of the top leg

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breathe deeply and then release and

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excuse my back we’re going to do it on

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the other side so I’m gonna pull my knee

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toward my glute and just push my hip on

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top slightly forward feeling the stretch

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in the front of the high hold and

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breathe and then come back to the center

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I’m going to put that foot on top of the

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other knee bring that foot up grab my

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lower thigh pull it in and hold the

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stretch so take some nice deep slow

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breaths release any tension from the hip

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sockets hold it and release good work

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okay one more big stretch arms up toes

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point down and then pull the knees into

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the chest

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just gently and if it’s comfortable

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you’re going to massage your back and

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just kind of rock back and forth until

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you roll up now if that doesn’t feel

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good you’re going to roll over on your

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side and push up to your hands and knees

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now we’re going to drop to our elbows

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and then one at a time we’re just going

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to kind of speech the legs back push the

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chest forward and look forward so this

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is opening up the chest and contracting

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the upper back so just hold it here and

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breathe and then release it down move

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your arms out slightly drop your chest

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put your head to the side bring your

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hands to your shoulders we’re going to

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do that again this time we’re going to

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press up just as far as you can

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comfortably so your elbows can be bent

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or you can come all the way up but you

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don’t want to scrunch your shoulders up

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you want

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keep your shoulders down and relax look

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forward or slightly up belly and breathe

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and then release it down now this last

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stretch is a little more advanced so you

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can skip it you can just rest if you

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want but if you can comfortably grab

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your feet lift your head and chest up

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and then lift your thighs up and so this

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is called the bow pose in yoga take deep

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slow breaths hold and release drop

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everything down just feel the body sink

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into the surface below you pull your

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hands up to your shoulders and let’s

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rest in Child’s Pose so we’re going to

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drop the hips to the heels reach out and

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drop the head well if that hurts your

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knees or hurts your bag you’re going to

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do it up here you’re just going to do a

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modification but basically you want to

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kind of stretch out the back a little

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bit give yourself a little break and

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then come on up and we’re going to

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repeat those stretches that we did at

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the beginning so I think they’re going

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to be a lot easier now so arms up take a

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deep breath reach it forward and then

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relax

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walk yourself up support yourself as you

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come up face the screen

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feet together cobblers pose nice

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straight back drop the chest down open

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up the knees so you’re stretching your

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inner thighs and then come up slowly for

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the twist remember it doesn’t matter

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what side you do first

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look behind you pull your stomach in

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lift at the top of your head and then

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come back to the center one more side

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inhale and exhale deeply as you twist

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through this line pull your tummy in

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good jobs come back to the center cross

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your feet

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and we’re going to take a couple more

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deep breaths this time we’re going to

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bring the palms together inhale and lift

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stretch way up top exhale and release

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bring it back together at your heart

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inhale and lift

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exhale release you’re doing so well one

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more big breath inhale up exhale down

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and I am so proud of you you’re done

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have a great day bye thanks for watching

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