Postpartum yoga

30 Minute Postnatal Yoga Practice for Strength & Flexibility | Postnatal Yoga Series

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hi mama welcome to the postnatal vinyasa

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practice take what works for you today

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forget the rest

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you can always repeat this video anytime

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so when you’re ready to begin meet me on

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the mat in a child’s pose with your

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knees as wide as comfortable relax your

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forehead on the mat or even on stacked

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fists gently close your eyes and take a

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few deep breaths to settle in

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slowly rise making your way to a table

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top on your hands and knees and for some

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cat cows final waves inhale as you drop

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your belly lift your chin roll your

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heart open exhale to round your spine

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tuck your chin and gave your chest a

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couple more times like that inhale belly

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drops chin lifts this is cow pose exhale

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to round your spine cave your chest this

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is cat back one more time inhale cow

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pose exhale cat back

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then come back to Center walk your hands

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forward one more hands distance then

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tuck your toes under and reach your hips

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high into a downward-facing dog if

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you’re feeling a little tight today

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you’re welcome to maintain a small bend

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in your knees so that you can keep your

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lower back long press your chest towards

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your thighs and if it feels good for you

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try bending one knee and then the other

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to pedal out your dog

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then premiere walk your feet up behind

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your hands and for a ragdoll pose grab

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onto your elbows deeply bend your knees

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hang heavy and sway side to side

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release your elbows and toe heel your

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feet together to touch slide your hands

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up your shins and press your heart

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forward for a halfway left for a long

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flat back neck is in line of the spine

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shoulder blades pinched together behind

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you heart pulls forward

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inhale exhale to release into a forward

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fold soften your knees that you can

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pulled deeper at your lower back on your

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next inhale rise for a Mountain Pose

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reach your arms overhead but keep your

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shoulders soft tailbone tucking slightly

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anchor your weight down through your

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feet so you can stand tall and grab onto

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your left wrist turn your left palm up

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to the ceiling and slowly dive over to

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your right side

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just enough to create length along your

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left side body come back to Center and

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switch sides grab your right wrist dive

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over to your left

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lengthening out your whole right side

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body keep your chest even so you don’t

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cave you forward and come back to Center

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big inhale exhale forward fold come all

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the way down soften your knees that you

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can really deepen your fold for a

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halfway lift slide your hands up your

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shins press your heart forward big

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breath in and as you exhale place your

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hands down on your mat step your feet

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back lower your knees down to the mat

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and then lower all the way down onto

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your belly for a low Cobra peel your

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chest up off the mat with your hands

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just resting on the mat or hovering

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above the mat make sure you don’t crane

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your neck so your gaze is just out in

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front of you

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as you breathe you should feel your

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belly Bob into the mat and then release

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press into your hands lifting up and

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back into downward-facing dog and be

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mindful take your time in your

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transitions from down dog inhale to look

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up to your hands bend your knees as you

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exhale step your feet to touch towards

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the top of your mat halfway lift slide

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your hands up your shins press your

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heart forward

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big inhale an exhale to forward fold

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inhale Mountain Pose come all the way up

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arms reach up and grab on to your left

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wrist and as you exhale dive over to the

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right inhaling to come back to Center

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switch your grip and as you exhale dive

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over to the left inhale come back to

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Center on your exhale forward fold come

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all the way down one more halfway lift

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big breath in then exhale to plant your

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hands step your feet back and take your

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time as you lower down on to your belly

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for a low Cobra inhale as you peel your

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chest up off the mat

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exhale to slowly release press yourself

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up and back into downward-facing dog

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so now we’re flowing one breath one

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movement follow the pace of your breath

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inhale to look up and your knees exhale

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step your feet to touch top of the mat

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for a halfway lift big breath in nice

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flat back and then forward fold inhale

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Mountain Pose come all the way up grab

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your left wrist at the top as you exhale

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dive to the right inhale come back to

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Center switch your grip and as you

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exhale back to the left coming back to

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Center as you exhale forward fold come

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all the way down for halfway lift big

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inhale nice long spine and exhale to

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plant your hands step your feet back

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lower down onto your belly for a low

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Cobra

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inhale exhale send it back to downward

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facing dog very nice and you can always

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go straight back to down dog or even

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child’s pose if you ever need a break

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from here look up to your hands and your

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knees and step your feet together to

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touch at the top of your mat halfway

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lift big breath in then forward fold

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for chair pose sit your hips back as if

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someone screwing a chair and behind you

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and reach your arms overhead if you’re

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feeling a little tense in the shoulders

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you can always bring your hands together

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at heart center but bring all the power

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to your legs so sit back a little bit

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deeper press your inner thighs together

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your knees together

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three-two-one forward fold find half way

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lift big breath in then exhale forward

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fold and step your left foot back nice

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long space between your feet setting up

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for a warrior to spin your back heel

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down and slowly rise as you reach your

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arms front and back take a peak down at

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your stance make sure that your right

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knee is tracking open not caving in and

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look at your back foot and make sure

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that your left toes are turning in just

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the slightest bit to set up an extended

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side angle take your right forearm to

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your right thigh and reach your left arm

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high engage your course your belly is

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pulling in your chest is open using that

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core slowly rise and reach your right

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arm high as you straighten out your

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right leg for reverse triangle

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big inhale then exhale cartwheel both

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hands down to the mat and step your back

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foot forward for a halfway lift inhale

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nice long flat back then exhale forward

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fold switching sides step your right

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foot back setting up for a warrior to

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spin your right heel down slowly rise

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and take a moment to settle into the

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posture arms are strong shoulders

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relaxed core is engaged belly pulling in

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left knee tracking open to set up your

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extended side angle keep your lower body

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the same and just lower your left

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forearm down onto your left thigh and

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reach your right arm high chest is open

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Elias firm keep your core strong and

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slowly rise into reverse triangle left

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arm reaches high left leg straightens

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out

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and let’s flow big inhale exhale

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cartwheel both hands down to the mat

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step your back foot forward inhale

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halfway lift flat back exhale to fold

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sit back into your chair pose big breath

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in as you exhale forward fold for one

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more halfway lift inhale exhale fold and

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step your left foot back for warrior two

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inhale to rise as you exhale set up

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extended side angle left arm high inhale

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to reverse triangle both legs straight

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right arm reaches high exhale both hands

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down to the mat step your back foot

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forward for a halfway lift in between

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long breath in exhale to fold step your

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right foot back

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warrior two as you inhale to extended

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side angle keep your belly firm reverse

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triangle big breath in both legs

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straight then exhale hands to the mat

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step your right foot forward for one

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more halfway lift inhale then exhale

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forward fold deeply bend your knees let

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your head hang heavy

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relax pull your lower belly in and keep

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this engagement to protect your lower

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back slowly unroll all the way up the

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standing when you come all the way up

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bring your hands together at heart

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center and set your gaze on one non

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moving spot out in front of you keep

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your gaze focused on this one spot to

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help with balance for Eagle arms reach

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your arms forward cross right under left

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end at the elbows and again at the

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wrists you can always use a strap

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between your hands or just grab on to

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your shoulders as a modification I’ll

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sit back into your hips shift your

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weight into your left foot and cross

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your right leg above your left squeezing

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tight and your inner thighs sit even

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deeper and squeeze everything together

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four three two one

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unravel and let go and just shake it out

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then when you’re ready set your gaze

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reach your arms forward setting up Eagle

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arms left under right sit back into your

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hips and cross your left leg above your

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right

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you can kickstand your codes or double

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bind wrapping your toes all the way

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around

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keep your gaze set breath deep sit low

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and squeeze

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three two one let go check it out an

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inhale reach your arms overhead Mountain

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Pose and exhale forward fold come all

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the way down halfway lift as you breathe

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in slide your hands at your shins press

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your heart forward now forward fold

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plant your hands step your feet back and

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lower down into a modified plank so your

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knees and your hands are on the mat

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straight line from your knees through

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the crown of your head firm your core up

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and stay here in this modified high

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plank or start doing a few push-ups I

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know in the beginning after having a

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baby push-ups were very very challenging

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but the only way you’re going to get

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stronger is by pushing yourself through

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the challenge take what works for you

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today leave the rest behind and next

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time you come to this practice you’ll be

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just a little bit stronger

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now lower all the way down to your mat

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and interlace your hands behind your

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lower back

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press your knuckles away from you and

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peel your chest up off the mat neck is

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in line the spine series just a couple

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inches out in front of you four three

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two one completely release take your

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left ear down to the mat let your feet

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fall open le shavasana big breath in big

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breath out for one more bound locust

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interlace your hands behind your lower

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back

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00:15:05,440 –> 00:15:07,550
press your knuckles away as you lift

266
00:15:07,550 –> 00:15:08,959
your chest up and if you want to take it

267
00:15:08,959 –> 00:15:11,029
one step further lift your legs up at

268
00:15:11,029 –> 00:15:13,940
the same time feel yourself Bob with

269
00:15:13,940 –> 00:15:23,269
your breath three two one

270
00:15:23,269 –> 00:15:25,670
let go for beli shavasana opposite ear

271
00:15:25,670 –> 00:15:28,209
comes down to the mend

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00:15:28,209 –> 00:15:34,300
big breath in big breath out

273
00:15:34,300 –> 00:15:36,500
throw your chin back to center plant

274
00:15:36,500 –> 00:15:38,029
your hands underneath your shoulders and

275
00:15:38,029 –> 00:15:41,329
press yourself up into a tabletop then

276
00:15:41,329 –> 00:15:44,470
back to downward facing dog

277
00:15:51,440 –> 00:15:53,569
from the stand word facing dog reach

278
00:15:53,569 –> 00:15:58,459
your right leg high big inhale and as

279
00:15:58,459 –> 00:16:00,379
you exhale step your right foot through

280
00:16:00,379 –> 00:16:06,050
to a low lunge spin your back heel down

281
00:16:06,050 –> 00:16:08,810
and set up a warrior one and you’re

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00:16:08,810 –> 00:16:11,029
always welcome to shorten your stance to

283
00:16:11,029 –> 00:16:13,480
modify

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00:16:13,779 –> 00:16:16,939
with your arms reaching up overhead sink

285
00:16:16,939 –> 00:16:18,920
into your hips relax your shoulders

286
00:16:18,920 –> 00:16:22,749
breath is smooth and calm

287
00:16:28,740 –> 00:16:33,120
and slowly open up into warrior to keep

288
00:16:33,120 –> 00:16:37,860
your right knee tracking open for

289
00:16:37,860 –> 00:16:39,810
reverse triangle straighten out both

290
00:16:39,810 –> 00:16:43,250
legs and reach your right hand high

291
00:16:43,330 –> 00:16:46,400
big inhale

292
00:16:46,400 –> 00:16:49,520
as you exhale triangle pose right hand

293
00:16:49,520 –> 00:16:51,170
comes down onto your right shin as a

294
00:16:51,170 –> 00:16:53,390
modification and reach your left arm

295
00:16:53,390 –> 00:16:55,690
high

296
00:17:01,080 –> 00:17:05,910
lean back and keep your belly pulling in

297
00:17:14,679 –> 00:17:16,669
with your core engaged

298
00:17:16,669 –> 00:17:18,949
rise up take your hands to your hips and

299
00:17:18,949 –> 00:17:21,949
pivot your right toes in facing the side

300
00:17:21,949 –> 00:17:23,990
of your mat for a wide leg fold big

301
00:17:23,990 –> 00:17:28,639
inhale then exhale forward fold come all

302
00:17:28,639 –> 00:17:34,490
the way down take your hands down to the

303
00:17:34,490 –> 00:17:37,899
mat if that’s more comfortable for you

304
00:17:38,740 –> 00:17:42,820
relax and breathe

305
00:18:07,000 –> 00:18:09,290
to come out bring your hands to your

306
00:18:09,290 –> 00:18:09,710
hips

307
00:18:09,710 –> 00:18:14,900
then inhale to rise as you exhale find

308
00:18:14,900 –> 00:18:17,710
warrior two facing the front of your mat

309
00:18:17,710 –> 00:18:20,120
inhale reverse warrior reach your right

310
00:18:20,120 –> 00:18:23,299
arm high exhale take both hands down to

311
00:18:23,299 –> 00:18:25,130
the mat lower down to your knees and all

312
00:18:25,130 –> 00:18:26,720
the way down to your belly for low Cobra

313
00:18:26,720 –> 00:18:30,590
big breath in as you exhale release

314
00:18:30,590 –> 00:18:32,540
press up and back into downward facing

315
00:18:32,540 –> 00:18:34,490
dog remember you can always skip that

316
00:18:34,490 –> 00:18:40,130
going straight to down dog when you’re

317
00:18:40,130 –> 00:18:43,809
ready inhale to reach your left leg high

318
00:18:43,990 –> 00:18:46,220
exhale to step your left foot through to

319
00:18:46,220 –> 00:18:49,940
a low lunge swing your back heel down

320
00:18:49,940 –> 00:18:53,179
set up warrior one so you want to work

321
00:18:53,179 –> 00:18:54,860
on squaring your hips off towards the

322
00:18:54,860 –> 00:18:57,500
front of your mat this is why shortening

323
00:18:57,500 –> 00:19:00,760
your stance might be able to help

324
00:19:00,970 –> 00:19:10,490
shoulders are soft breath is deep sink

325
00:19:10,490 –> 00:19:13,240
into your front knee

326
00:19:15,170 –> 00:19:22,910
big inhale exhale open up or your to

327
00:19:23,930 –> 00:19:26,310
keep your core engaged throughout the

328
00:19:26,310 –> 00:19:28,140
standing series so your belly is pulling

329
00:19:28,140 –> 00:19:30,420
in and firm for reverse triangle

330
00:19:30,420 –> 00:19:32,340
straighten out both legs reach your left

331
00:19:32,340 –> 00:19:34,760
arm high

332
00:19:38,300 –> 00:19:42,870
big inhale then exhale to set up

333
00:19:42,870 –> 00:19:45,000
triangle pose left hand to your left

334
00:19:45,000 –> 00:19:49,010
shin right arm reaches high cores firm

335
00:19:49,010 –> 00:19:52,430
breath a smooth

336
00:20:00,510 –> 00:20:02,590
shoulders are stacked right on top of

337
00:20:02,590 –> 00:20:06,630
left so you’re not caving forward

338
00:20:08,060 –> 00:20:12,470
three two

339
00:20:12,470 –> 00:20:16,340
one slowly rise if it your left toes

340
00:20:16,340 –> 00:20:19,100
parallel with your right take a big

341
00:20:19,100 –> 00:20:22,730
inhale then exhale wide legged fold come

342
00:20:22,730 –> 00:20:27,049
all the way down you’re welcome to rest

343
00:20:27,049 –> 00:20:29,059
your hands on the mat or if you want to

344
00:20:29,059 –> 00:20:30,950
add a chest expansion interlace your

345
00:20:30,950 –> 00:20:33,389
hands behind your lower back

346
00:20:33,389 –> 00:20:35,309
press them up to the ceiling or let

347
00:20:35,309 –> 00:20:39,320
gravity take hold and relax

348
00:20:50,490 –> 00:20:53,020
to come out bring your hands to your

349
00:20:53,020 –> 00:20:57,520
lower back inhale to rise exhale settle

350
00:20:57,520 –> 00:20:59,470
in to warrior two facing the top of your

351
00:20:59,470 –> 00:21:01,059
mat for reverse warrior

352
00:21:01,059 –> 00:21:04,660
inhale reach your left arm high exhale

353
00:21:04,660 –> 00:21:06,100
take both hands down to the mat and

354
00:21:06,100 –> 00:21:08,110
vinyasa through to your downward facing

355
00:21:08,110 –> 00:21:11,860
dog we’re taking the low Cobra variation

356
00:21:11,860 –> 00:21:13,510
of the vinyasa throughout the entire

357
00:21:13,510 –> 00:21:15,190
post needle series because it’ll help

358
00:21:15,190 –> 00:21:17,470
you build your posture and strength

359
00:21:17,470 –> 00:21:20,490
throughout your whole core

360
00:21:22,020 –> 00:21:24,549
once you find downward-facing dog

361
00:21:24,549 –> 00:21:27,730
inhale to reach your right leg high and

362
00:21:27,730 –> 00:21:29,890
as you exhale set up half pigeon right

363
00:21:29,890 –> 00:21:33,490
knee to your right wrist right ankle

364
00:21:33,490 –> 00:21:35,530
towards your left wrist but what’s most

365
00:21:35,530 –> 00:21:37,570
important is that your hips are even and

366
00:21:37,570 –> 00:21:42,909
square on the mat you can stay lifted or

367
00:21:42,909 –> 00:21:44,500
lower down to your forearms whichever

368
00:21:44,500 –> 00:21:47,880
serves you best in the moment

369
00:21:50,520 –> 00:21:53,110
and if you want to modify follow the

370
00:21:53,110 –> 00:21:55,330
modification box and screen for a supine

371
00:21:55,330 –> 00:21:57,929
figure four

372
00:22:33,820 –> 00:22:37,190
slowly rise shift your weight to the

373
00:22:37,190 –> 00:22:39,440
right and swing your left leg around and

374
00:22:39,440 –> 00:22:41,630
towards the upper left corner of your

375
00:22:41,630 –> 00:22:46,820
mat with your left leg straight the sole

376
00:22:46,820 –> 00:22:48,230
of your right foot on your left inner

377
00:22:48,230 –> 00:22:51,020
thigh reach your left hand for your left

378
00:22:51,020 –> 00:22:53,900
toes and for a big side body stretch

379
00:22:53,900 –> 00:22:55,520
reach your right arm up to the ceiling

380
00:22:55,520 –> 00:22:57,650
and also for your left toes and they may

381
00:22:57,650 –> 00:22:59,600
not reach that’s okay

382
00:22:59,600 –> 00:23:03,640
if it feels better just relax your arms

383
00:23:03,640 –> 00:23:06,380
allowing your body to slowly dive over

384
00:23:06,380 –> 00:23:08,770
to the left

385
00:23:32,600 –> 00:23:35,460
then slowly rise take a quick counter

386
00:23:35,460 –> 00:23:38,210
twist to the right

387
00:23:39,890 –> 00:23:45,540
big inhale exhale come back to Center

388
00:23:45,540 –> 00:23:46,740
make your way back to downward-facing

389
00:23:46,740 –> 00:23:47,310
dog

390
00:23:47,310 –> 00:23:56,280
so we can switch sides inhale reach your

391
00:23:56,280 –> 00:24:01,850
left leg high exhale set up half pigeon

392
00:24:01,850 –> 00:24:05,430
left knee towards your left wrist left

393
00:24:05,430 –> 00:24:08,760
ankle towards your right hips are even

394
00:24:08,760 –> 00:24:10,440
and square and if you modified on the

395
00:24:10,440 –> 00:24:17,220
other side do so here using your breath

396
00:24:17,220 –> 00:24:19,730
as a vehicle for you to stay calm

397
00:24:19,730 –> 00:24:23,660
grounded and present

398
00:25:13,320 –> 00:25:16,539
and slowly rise shift your weight to the

399
00:25:16,539 –> 00:25:18,610
left swing your right leg out and around

400
00:25:18,610 –> 00:25:20,049
and towards the upper right corner of

401
00:25:20,049 –> 00:25:22,059
your mat with your right leg straight

402
00:25:22,059 –> 00:25:24,429
left knee bent reach your right hand

403
00:25:24,429 –> 00:25:26,200
towards your right codes and then reach

404
00:25:26,200 –> 00:25:27,820
your left arm up to the ceiling and

405
00:25:27,820 –> 00:25:29,950
towards your right toes and again you

406
00:25:29,950 –> 00:25:31,720
might not reach and that’s okay

407
00:25:31,720 –> 00:25:35,080
try not to strain so if it helps just

408
00:25:35,080 –> 00:25:38,519
relax both arms down

409
00:25:57,690 –> 00:26:00,929
almost there

410
00:26:18,280 –> 00:26:21,830
and slowly rise take a quick counter

411
00:26:21,830 –> 00:26:24,490
twist to the left

412
00:26:32,809 –> 00:26:38,850
big breath in and breath out come back

413
00:26:38,850 –> 00:26:39,629
to Center

414
00:26:39,629 –> 00:26:41,730
roll over onto your right side into a

415
00:26:41,730 –> 00:26:44,220
fetal position and then roll onto your

416
00:26:44,220 –> 00:26:46,369
back

417
00:26:48,340 –> 00:26:52,250
pull your knees into your chest relax

418
00:26:52,250 –> 00:26:58,510
your shoulders your jaw eyebrows and

419
00:26:58,510 –> 00:27:01,910
feel your breath as it enters and exits

420
00:27:01,910 –> 00:27:04,570
the body

421
00:27:08,500 –> 00:27:12,550
feel your lower back relax

422
00:27:14,760 –> 00:27:18,260
your middle back release

423
00:27:19,540 –> 00:27:24,400
and when you’re ready release your legs

424
00:27:24,400 –> 00:27:28,510
for your final shavasana

425
00:27:31,170 –> 00:27:34,200
let your feet fall open and palms face

426
00:27:34,200 –> 00:27:41,010
up let your eyes gently closed and your

427
00:27:41,010 –> 00:27:46,890
jaw can relax and your eyelids can

428
00:27:46,890 –> 00:27:49,130
soften

429
00:27:50,520 –> 00:27:53,940
give yourself at least one full minute

430
00:27:53,940 –> 00:27:59,700
in total bliss as your body digests all

431
00:27:59,700 –> 00:28:03,140
that you’ve just done

432
00:28:38,250 –> 00:28:40,310
you

433
00:28:45,000 –> 00:28:48,930
wiggle out your fingers and toes

434
00:28:52,380 –> 00:28:55,210
roll onto your side into your fetal

435
00:28:55,210 –> 00:28:59,830
position using your hands press yourself

436
00:28:59,830 –> 00:29:06,940
up to seated and from your seated

437
00:29:06,940 –> 00:29:09,790
position place both hands over your

438
00:29:09,790 –> 00:29:17,920
heart with your eyes gently closed tap

439
00:29:17,920 –> 00:29:20,230
into that place inside of you that place

440
00:29:20,230 –> 00:29:23,560
that is the mother the nurturer the

441
00:29:23,560 –> 00:29:27,580
goddess and imagine that every single

442
00:29:27,580 –> 00:29:32,200
cell in your body was smiling grateful

443
00:29:32,200 –> 00:29:35,230
for today’s practice with that sensation

444
00:29:35,230 –> 00:29:36,640
let’s seal it up bring your hands

445
00:29:36,640 –> 00:29:41,640
together at heart center namaste

446
00:29:44,470 –> 00:29:46,690
thank you for joining me today and

447
00:29:46,690 –> 00:29:49,850
congratulations on your new baby make

448
00:29:49,850 –> 00:29:50,930
sure you check out the rest of my

449
00:29:50,930 –> 00:29:53,030
postnatal yoga series including a core

450
00:29:53,030 –> 00:29:55,790
routine neck and shoulder opening and a

451
00:29:55,790 –> 00:29:57,770
relaxing restorative practice to help

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00:29:57,770 –> 00:00:00,000
you release tension mind and body

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