Power sculpt yoga

Iron Yoga рџ’Є Yoga with Weights Power Sculpt & Toning {30 min}

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hi guys welcome to my channel I hope

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you’re ready for a really powerful

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workout today we’re going to try hyoeun

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yoga or yoga with weights this is a

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great way to strengthen the upper body

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really fast so you will need a couple

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dumbbells you don’t really want them to

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be too heavy just because we are doing

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or holding them for a long time so five

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pounds is more than enough but feel free

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to reduce or go higher depending on what

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you’d like so we’re gonna keep them to

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the top of the mat and we’re going to

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begin in a wide legged Child’s Pose

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big toes together knees apart instead of

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keeping our palms straight forward we’re

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going to stretch into the upper back and

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triceps a little just because this is a

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upper-body intensive class so press the

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hands together bend the elbows and reach

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your fingers towards the back of the

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neck and we’ll take a good five or so

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deep belly breaths here relaxing the

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belly breathing into the chest and

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shoulders

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take your last full deep breath here

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and slowly straighten the arms let’s

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lift the chest back up making our way

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into a tabletop pose for a few rounds of

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cat and cow so nice and simple on the

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inhale drop the belly lift the gaze curl

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tailbone up and as you exhale round the

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spine chin to chest

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a few more go at your own pace really

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focus on isolating this a little bit

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more in the upper part of your body just

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because that’s the one we’re going to be

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focusing on quite a bit today and last

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one coming back to neutral let’s take a

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few arm circles so reach your right arm

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forward up back and down do about three

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more so we’re just trying to warm up the

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shoulders and get our full range of

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motion going lubricating the joints and

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let’s set the right palm down switch

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sides so left fingertips forward up back

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and down for three more keep breathing

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as you do this all right we are ready to

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get into our powerful workout please

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reach for your dumbbell with your right

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hand start to extend your left leg up

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and back keep your left thigh rolling

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down so the knee and the toes point down

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and we’re going to reach our right arm

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forward take an inhale to extend and as

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you exhale pull the elbow and the knee

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together to touch and pull the dumbbell

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in close towards you so inhale lengthen

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and lift exhale round and contract pull

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it in close two more inhale lift lift

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exhale squeeze it in last one inhale to

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extend drop the right dumbbell to the

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floor you’re going to reach your right

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hand towards the back of the mat so to

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bend into your left knee maybe

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hold of the foot and pressing it into

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the palm we’re not really looking for a

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super deep backbend because we’re just

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warming up the spine and said focus on

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getting the quad stretch by reaching the

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knee towards the back of the mat and

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let’s release round the upper back a

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little bit cat pose let’s come back into

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our neutral tabletop stance second side

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so this time right leg is going to reach

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up and back keep rolling that thigh down

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and catch a hold of your weight in your

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left hand as you inhale reach the left

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arm up exhale squeeze and pull it in

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three more so inhale lengthen strong

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arms exhale squeeze it and use your core

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lift on the inhale exhale bring it in

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last one inhale reach release your

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dumbbell to the mat reach your left hand

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towards the right foot catch a hold of

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it and start to press it into the palm

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take another breath to lift the chest

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and exhale release cat polls round the

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upper back coming back to neutral let’s

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set up for downward facing dog so walk

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your palms a couple inches past the

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shoulders curl the toes under and then

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hips go up and back

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so not everything we’re going to be

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doing will be using weights we’ll have a

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couple flows that focus exclusively on

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the abdominals but we will try to

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incorporate the weights into our warrior

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poses and our lunges those are all

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really good places to add in some extra

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upper-body strength because normally our

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warrior poses focus a little bit more on

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the lower body and on the legs so we’re

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going to even that out so from the sound

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dog let’s look forward take as many

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little steps as you need until the feet

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come forward to the top of the mat keep

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your feet about hip width distance apart

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or so and just take your rag doll fold

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so relaxing the upper body over your

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thighs bending the knees a little maybe

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hold onto the elbows so you can sway

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soften the next shake out the head let’s

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release our fingertips to the floor bend

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the knees a little more until you can

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bring your big toes together to touch

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and your heels about an inch apart or so

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we’re coming into chair pose grab a hold

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of your weights bend the knees drop the

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hips and reach your arms up overhead

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biceps are along the ears lower belly is

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hugging in bend your knees as much as

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you can rock the weight into your hips

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and into your heels take an inhale to

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lift and as you exhale bend the elbow

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squeeze your shoulder blades behind you

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inhale rheic send the arms up exhale to

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bend inhale press up exhale to bend last

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one inhale lift exhale bend the elbows

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let’s fold forward carefully drop the

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weights down relax your neck halfway

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lift inhale flat back exhale fingertips

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to the floor step the right foot back

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lower the right knee down and make your

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way into your low lunge so arms lifting

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straight up tailbone is reaching down

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hips are pressing forward and down until

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you get that nice stretch into your

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right hip flexors stay lifted pulling

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out of the lower back making our way

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into our three-legged dog let’s plant

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the hands to the ground you’re going to

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reach your left leg all the way up and

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back bending the left knee and opening

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up that hip nice and wide so we’re going

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to integrate a little bit of core from

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here squeeze the glutes to lift your

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knee up a little higher and then come to

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plank pose and tap your left knee

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towards the left outer arm so all the

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way up to the armpit and then cross it

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over to the right armpit then drop it to

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the right wrist and then the left wrist

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a few more times so left armpit right

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armpit right wrist left wrist

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left armpit right armpit right wrist

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left wrist back and to your three legged

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dog keep it straight and squared and

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let’s come forward into our Crescent

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lunge left foot in between the palms

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back heel is high off the mats catch a

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hold of your weights and lift up arms

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are along the ears left knee is bent

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right knee my knee to bend a little bit

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as well strong steady breath as you

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inhale try to lengthen a little more and

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on the exhale we’re going to reach the

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arms back and lean forward at about a 45

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degree angle so long diagonal line lift

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the weights up more inhale lift up

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Crescent lunge exhale tilt it forward

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lift it back inhale Crescent lunge last

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one exhale hinge forward let’s bring our

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hands to the center of the heart so

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elbows are reaching out squeeze in and

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lift up to your warrior three so you’re

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standing on your left leg right leg is

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extending up and back keep drawing your

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right hip down so the knee and the toes

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point down

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take another inhale to lengthen and

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carefully bring your right foot next to

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the left at the top of the mat big toes

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together heels apart bend the knees drop

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the hips reach the arms up overhead for

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chair pose

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rock the weight into the heels take an

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inhale and then exhale bend the elbows

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at a 90 degree angle

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inhale press them back up exhale to bend

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inhale lift exhale to lower one more

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inhale press it up exhale release

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straighten the legs fold forward release

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the weights down take your halfway lift

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flat back exhale plant the palms step

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the left foot back lower the left knee

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down to the mat we’re coming right up

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into our low lunge kind of slow down

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your breath

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let’s strengthen the shoulders and the

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arms even in a pose like this and we

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meet in our three-legged dog so palms

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come to the floor right leg is going to

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reach up and back bend your right knee

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and open up that hip feel the lower

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belly hug in we’re going to engage our

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core so come forward to plank pose and

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tap your right knee towards the right

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armpit really walk your weight forward

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and then tap over to the left armpit

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left wrist right wrist coming up right

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armpit left armpit left wrist right

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wrist right armpit left armpit left

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wrist right wrist three legged dog

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straighten squared we step it forward to

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our Crescent lunge feet are hip width

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distance apart catch ahold of the

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dumbbells and come up reaching your arms

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up overhead

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strong upper body so your core helps

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support you keep the stability as you

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inhale lift and lengthen and on the

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exhale hinge forward reach the palms

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back lift it up and engage your shoulder

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blades inhale lift up and exhale tilt it

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forward inhale reach it up

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exhale hinge forward keep bending into

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your right knee let’s bring our hands at

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our heart elbows are out stand on the

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right leg we’re coming into warrior

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three left leg is extending up and back

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so you’re not dipping your chest too low

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keep your gaze steady take another

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breath to lengthen and let’s come all

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the way up to stand

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big toes together heels apart to release

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the arms by your side Mountain Pose draw

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the tailbone down tuck the chin in

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towards the chest all right from here

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and let’s make our way into warrior two

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so keep your left foot forward and step

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the right leg back you want your right

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foot to be parallel to the shortage of

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your mat you’re bending into your left

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knee and pressing your left knee open

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now reach the arms out so who won’t take

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too long before this pose really starts

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to work the upper body even engaging

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muscles along the spine the erector is

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strengthening your back so turn your

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palms to face forward as you inhale

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lengthen and on the exhale bend the

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elbows and bring your palms in towards

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your chest keep bending into the left

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knee so as you inhale open up and then

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exhale bring it in keep the elbows

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lifted as much as you can inhale to open

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exhale bring it in inhale open it up

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00:13:47,630 –> 00:13:50,060
let’s bring our left forearm over our

260
00:13:50,060 –> 00:13:51,980
left thigh reach your right arm straight

261
00:13:51,980 –> 00:13:56,330
up towards the sky so this is a

262
00:13:56,330 –> 00:13:58,540
variation of our extended side angle

263
00:13:58,540 –> 00:14:00,680
we’re not going to extend it too much

264
00:14:00,680 –> 00:14:02,540
instead focus on bending the left knee

265
00:14:02,540 –> 00:14:05,620
and dropping the hips

266
00:14:08,010 –> 00:14:10,590
start to look down at the floor and

267
00:14:10,590 –> 00:14:12,690
you’re going to bend into that right

268
00:14:12,690 –> 00:14:14,490
elbow until you can bring the weight

269
00:14:14,490 –> 00:14:17,640
down lift your back heel off the floor

270
00:14:17,640 –> 00:14:20,250
come back into that lunge tilting

271
00:14:20,250 –> 00:14:24,000
forward reaching both arms back squeeze

272
00:14:24,000 –> 00:14:26,760
the shoulder blades behind you and let’s

273
00:14:26,760 –> 00:14:28,950
slowly bring the weights down to the

274
00:14:28,950 –> 00:14:31,190
floor find your downward facing dog

275
00:14:31,190 –> 00:14:35,970
so inhaling your down dog exhale press

276
00:14:35,970 –> 00:14:36,770
into it

277
00:14:36,770 –> 00:14:40,520
taking your flow inhale to plank pose

278
00:14:40,520 –> 00:14:45,540
exhale maybe chaturanga Cobra or upward

279
00:14:45,540 –> 00:14:49,170
facing dog exhale hips lift up and back

280
00:14:49,170 –> 00:14:52,080
to your downward facing dog let’s make

281
00:14:52,080 –> 00:14:54,030
our way to the top of the mat lift your

282
00:14:54,030 –> 00:14:56,400
heels bend your knees step or hop

283
00:14:56,400 –> 00:15:01,110
forward halfway lift inhale exhale

284
00:15:01,110 –> 00:15:03,720
release catch ahold of your blocks bend

285
00:15:03,720 –> 00:15:06,150
the knees generously and slowly roll all

286
00:15:06,150 –> 00:15:08,910
the way up head and shoulders are the

287
00:15:08,910 –> 00:15:10,950
last to make their way there find your

288
00:15:10,950 –> 00:15:12,710
Mountain Pose

289
00:15:12,710 –> 00:15:17,210
close the eyes slow down the breath

290
00:15:26,360 –> 00:15:29,220
or your two on the second side keep your

291
00:15:29,220 –> 00:15:31,080
right foot where it is step the left leg

292
00:15:31,080 –> 00:15:33,300
back you want to bend your right knee

293
00:15:33,300 –> 00:15:34,860
generously and bring your left foot

294
00:15:34,860 –> 00:15:36,510
parallel to the short edge of your mat

295
00:15:36,510 –> 00:15:38,940
we’re here for five breaths reach the

296
00:15:38,940 –> 00:15:42,990
arms out as you bend your right knee try

297
00:15:42,990 –> 00:15:44,700
to press that right knee open a little

298
00:15:44,700 –> 00:15:47,339
bit more keep your shoulders over the

299
00:15:47,339 –> 00:15:56,670
top of your hips keep them lifted on the

300
00:15:56,670 –> 00:15:59,580
inhale and as you exhale just turn the

301
00:15:59,580 –> 00:16:02,220
palms forward bend the elbows and bring

302
00:16:02,220 –> 00:16:04,980
the hands in towards the chest so on an

303
00:16:04,980 –> 00:16:08,550
inhale we open up wide and on the exhale

304
00:16:08,550 –> 00:16:10,910
we bend the elbows and bring it in

305
00:16:10,910 –> 00:16:16,250
inhale open up exhale to bend last one

306
00:16:16,250 –> 00:16:20,850
inhale lift exhale bend the elbows set

307
00:16:20,850 –> 00:16:23,010
your right form to the to your thigh

308
00:16:23,010 –> 00:16:27,510
left arm up towards the sky so a

309
00:16:27,510 –> 00:16:29,100
different way of doing your extended

310
00:16:29,100 –> 00:16:33,029
side angle keep trying to drop the hips

311
00:16:33,029 –> 00:16:36,450
down low bending into the right knee

312
00:16:36,450 –> 00:16:38,330
pressing to the outer edge of your foot

313
00:16:38,330 –> 00:16:40,709
looking wherever is comfortable for your

314
00:16:40,709 –> 00:16:44,130
neck start to look down towards the

315
00:16:44,130 –> 00:16:46,440
floor you’re going to drop your left arm

316
00:16:46,440 –> 00:16:48,660
down to the mat pick up your left heel

317
00:16:48,660 –> 00:16:51,390
off the ground and reach both arms back

318
00:16:51,390 –> 00:16:54,360
palms facing down high lunge with a tilt

319
00:16:54,360 –> 00:17:01,050
bend the right knee even more sink the

320
00:17:01,050 –> 00:17:02,580
hips a little lower reach the crown of

321
00:17:02,580 –> 00:17:04,980
the head forward and let’s set the

322
00:17:04,980 –> 00:17:07,740
weights to the mat meet back in downward

323
00:17:07,740 –> 00:17:13,290
facing dog one full breath cycle in this

324
00:17:13,290 –> 00:17:15,480
down dog really press the chest towards

325
00:17:15,480 –> 00:17:18,150
the thighs feel the strength you’re

326
00:17:18,150 –> 00:17:20,099
cultivating there and the shoulders and

327
00:17:20,099 –> 00:17:23,429
upper back biceps and triceps and we’ll

328
00:17:23,429 –> 00:17:26,939
take our vinyasa inhale plank exhale

329
00:17:26,939 –> 00:17:32,030
chaturanga inhale upward dog exhale

330
00:17:32,030 –> 00:17:34,420
downward facing dog

331
00:17:34,420 –> 00:17:37,090
let’s bring our knees to the floor lower

332
00:17:37,090 –> 00:17:39,460
down onto your forms I’m going to make

333
00:17:39,460 –> 00:17:41,140
our way into dolphin pose so you want

334
00:17:41,140 –> 00:17:42,670
your palms and your elbows to be about

335
00:17:42,670 –> 00:17:44,410
shoulder width distance apart no more no

336
00:17:44,410 –> 00:17:45,510
less

337
00:17:45,510 –> 00:17:47,980
planting into the fingertips curl the

338
00:17:47,980 –> 00:17:51,460
toes under lift back up walk the toes in

339
00:17:51,460 –> 00:17:53,320
a little bit keep the crown of the head

340
00:17:53,320 –> 00:17:55,240
lifting off the floor see if you can

341
00:17:55,240 –> 00:17:56,590
reach your chest towards your thighs a

342
00:17:56,590 –> 00:18:04,960
little more let’s lift our heels off the

343
00:18:04,960 –> 00:18:07,180
ground reach your right leg up as high

344
00:18:07,180 –> 00:18:11,410
as you can try to keep the shoulders

345
00:18:11,410 –> 00:18:14,530
even reach through the legs squeeze the

346
00:18:14,530 –> 00:18:16,900
glutes engage the hamstrings let’s set

347
00:18:16,900 –> 00:18:18,790
the right foot down switch sides left

348
00:18:18,790 –> 00:18:24,840
leg up try not to collapse in the chest

349
00:18:24,840 –> 00:18:28,030
stay super strong lift lift lift and

350
00:18:28,030 –> 00:18:30,850
let’s release walk the feet back lower

351
00:18:30,850 –> 00:18:32,920
your hips down to the ground coming up

352
00:18:32,920 –> 00:18:37,030
into Sphinx pose forearms the ground

353
00:18:37,030 –> 00:18:39,750
lift your chest pull the shoulders back

354
00:18:39,750 –> 00:18:43,260
breathe deeply

355
00:18:54,540 –> 00:18:57,610
let’s release down make your way back

356
00:18:57,610 –> 00:18:59,980
into your downward facing dog curl the

357
00:18:59,980 –> 00:19:03,810
toes under lift your hips up and back

358
00:19:03,930 –> 00:19:06,280
from this downward facing dog let’s

359
00:19:06,280 –> 00:19:08,290
reach our right leg up and back and

360
00:19:08,290 –> 00:19:10,870
carefully step it forward in between

361
00:19:10,870 –> 00:19:12,610
your palms we’re coming back into that

362
00:19:12,610 –> 00:19:15,220
lunge so grab a hold of your weights and

363
00:19:15,220 –> 00:19:18,310
lift on up biceps are along the ears

364
00:19:18,310 –> 00:19:20,380
from here you’re going to bring your

365
00:19:20,380 –> 00:19:22,600
knuckles in together to touch so keeping

366
00:19:22,600 –> 00:19:23,680
everything pretty close together

367
00:19:23,680 –> 00:19:25,570
squeezing the biceps along the ears

368
00:19:25,570 –> 00:19:28,030
still bending into your right knee so

369
00:19:28,030 –> 00:19:29,950
the hips can drop down low and you’re

370
00:19:29,950 –> 00:19:32,110
going to bend the elbows and reach the

371
00:19:32,110 –> 00:19:34,390
weights towards the back of your neck so

372
00:19:34,390 –> 00:19:36,870
inhale lift and press them back up and

373
00:19:36,870 –> 00:19:40,800
then exhale to bend and drop them down

374
00:19:40,800 –> 00:19:47,290
inhale lift exhale release inhale lift

375
00:19:47,290 –> 00:19:48,679
up

376
00:19:48,679 –> 00:19:53,219
exhale to lower last one inhale lift up

377
00:19:53,219 –> 00:19:56,099
let’s open the arms straight out to the

378
00:19:56,099 –> 00:19:57,840
sides and we’re going to come into a

379
00:19:57,840 –> 00:20:00,929
twist so reach the arms open left arm

380
00:20:00,929 –> 00:20:03,960
forward right hand back still bending

381
00:20:03,960 –> 00:20:05,849
into your right knee so the hips drop

382
00:20:05,849 –> 00:20:08,340
down stay lifted through the chest in

383
00:20:08,340 –> 00:20:11,519
half coming into our easy twist so left

384
00:20:11,519 –> 00:20:14,129
hand and left weight to the ground right

385
00:20:14,129 –> 00:20:21,779
arm up looking to the floor release the

386
00:20:21,779 –> 00:20:23,879
right hand drop the weights to the mat

387
00:20:23,879 –> 00:20:27,409
let’s take our vinyasa inhale plank

388
00:20:27,409 –> 00:20:32,749
exhale chaturanga inhale updog exhale

389
00:20:32,749 –> 00:20:34,879
downward facing dog

390
00:20:34,879 –> 00:20:38,729
second side left leg up step it through

391
00:20:38,729 –> 00:20:41,759
Crescent lunge grab a hold of your

392
00:20:41,759 –> 00:20:46,649
weights lift on up bend the left knee

393
00:20:46,649 –> 00:20:48,779
make sure both hips are facing forward

394
00:20:48,779 –> 00:20:50,609
towards the top of the mat bring your

395
00:20:50,609 –> 00:20:52,559
knuckles in towards each other lift up

396
00:20:52,559 –> 00:20:54,929
tall and then exhale bend the elbows

397
00:20:54,929 –> 00:20:57,119
reach the weights towards the back of

398
00:20:57,119 –> 00:20:59,099
your neck so a good stretch and good

399
00:20:59,099 –> 00:21:03,029
strength inhale lift back up exhale to

400
00:21:03,029 –> 00:21:08,039
bend inhale straighten the arms exhale

401
00:21:08,039 –> 00:21:15,349
to lower two more last one inhale lift

402
00:21:15,349 –> 00:21:17,669
exhale release

403
00:21:17,669 –> 00:21:19,799
let’s reach the arms straight out to the

404
00:21:19,799 –> 00:21:22,649
sides and open it up to a twist right

405
00:21:22,649 –> 00:21:26,219
arm forward left hand back still bending

406
00:21:26,219 –> 00:21:28,679
deeply into your left knee get your

407
00:21:28,679 –> 00:21:30,899
obliques involved in this twist pull the

408
00:21:30,899 –> 00:21:33,570
lower belly in and let’s take our easy

409
00:21:33,570 –> 00:21:37,729
twist right hand down left arm up

410
00:21:40,639 –> 00:21:43,769
looking down to the floor set the left

411
00:21:43,769 –> 00:21:46,379
hand to the mat take your flow inhale

412
00:21:46,379 –> 00:21:51,690
plank exhale chaturanga inhale updog

413
00:21:51,690 –> 00:21:55,170
exhale downward facing dog so we’ll do

414
00:21:55,170 –> 00:21:56,730
some bicep curls next I’ll start with

415
00:21:56,730 –> 00:21:58,380
the left side just cuz that’s the side

416
00:21:58,380 –> 00:21:59,790
facing the camera and I want you to be

417
00:21:59,790 –> 00:22:01,710
able to see it so let’s reach our left

418
00:22:01,710 –> 00:22:04,230
leg up and then step that left leg

419
00:22:04,230 –> 00:22:07,650
forward in between your hands bring your

420
00:22:07,650 –> 00:22:09,510
right foot parallel to the short edge of

421
00:22:09,510 –> 00:22:11,100
your mat so are you coming up to warrior

422
00:22:11,100 –> 00:22:13,830
two depending on your strength maybe use

423
00:22:13,830 –> 00:22:16,110
one weight maybe used to I’m going to do

424
00:22:16,110 –> 00:22:20,940
it with one to start off with so the

425
00:22:20,940 –> 00:22:23,220
weight will go in your left hand arms

426
00:22:23,220 –> 00:22:26,250
reach out and let’s take extended side

427
00:22:26,250 –> 00:22:29,040
angle so bring your left form over your

428
00:22:29,040 –> 00:22:30,810
left side and you can bring your right

429
00:22:30,810 –> 00:22:32,670
hand just on your hip so we’re going to

430
00:22:32,670 –> 00:22:34,380
do our bicep curls from here keep

431
00:22:34,380 –> 00:22:36,240
bending the left knee drop the hips down

432
00:22:36,240 –> 00:22:38,100
low and you need to bring your elbow

433
00:22:38,100 –> 00:22:40,530
forward on the thigh a little bit so not

434
00:22:40,530 –> 00:22:42,750
to the back give yourself some space use

435
00:22:42,750 –> 00:22:45,030
your core to hold you in the pose so

436
00:22:45,030 –> 00:22:48,360
start to open up the arm and then exhale

437
00:22:48,360 –> 00:22:49,920
to bring it in so if you wanted to make

438
00:22:49,920 –> 00:22:52,170
this more challenging you’re going to

439
00:22:52,170 –> 00:22:54,780
grab both weights so as you inhale you

440
00:22:54,780 –> 00:22:57,780
straighten and then exhale you bend it

441
00:22:57,780 –> 00:22:59,340
in I’m just going to keep going with one

442
00:22:59,340 –> 00:23:06,260
so let’s do three more inhale you open

443
00:23:06,260 –> 00:23:12,180
exhale contract inhale open bring it in

444
00:23:12,180 –> 00:23:18,150
last one looking down to the floor set

445
00:23:18,150 –> 00:23:21,980
the weight to the mat downward dog

446
00:23:22,820 –> 00:23:26,220
second side right leg up step your right

447
00:23:26,220 –> 00:23:28,680
foot forward in between the palm spin

448
00:23:28,680 –> 00:23:30,510
your back heel parallel to the short

449
00:23:30,510 –> 00:23:33,210
edge of your mat grab either one or both

450
00:23:33,210 –> 00:23:37,140
weights come up into your warrior two so

451
00:23:37,140 –> 00:23:38,940
the weight is in your right hand left

452
00:23:38,940 –> 00:23:41,040
arm is extending back and we’re going to

453
00:23:41,040 –> 00:23:43,410
come into our extended side angle

454
00:23:43,410 –> 00:23:45,990
so right form or right elbow I should

455
00:23:45,990 –> 00:23:48,030
say over the right thigh left hand on

456
00:23:48,030 –> 00:23:50,730
your waist choose if you’re gonna do one

457
00:23:50,730 –> 00:23:53,070
or two weights as you inhale straighten

458
00:23:53,070 –> 00:23:54,730
the arm

459
00:23:54,730 –> 00:23:57,640
exhale do your bicep curl for more go at

460
00:23:57,640 –> 00:24:00,150
your own pace as slow as you need to

461
00:24:00,150 –> 00:24:02,860
stay connected to your breath so every

462
00:24:02,860 –> 00:24:05,260
time you inhale you open as you exhale

463
00:24:05,260 –> 00:24:07,720
you can tract keep dropping the hips

464
00:24:07,720 –> 00:24:16,630
down nice and low about two more let’s

465
00:24:16,630 –> 00:24:19,000
look down on the ground set the weight

466
00:24:19,000 –> 00:24:20,650
to the floor step back into your

467
00:24:20,650 –> 00:24:23,800
downward facing dog and before we take

468
00:24:23,800 –> 00:24:25,780
our vinyasa let’s make sure our feet are

469
00:24:25,780 –> 00:24:28,030
hip-width distance apart we’re going to

470
00:24:28,030 –> 00:24:31,180
shift forward into our plank pose let’s

471
00:24:31,180 –> 00:24:33,910
drop both heels to the right lean on

472
00:24:33,910 –> 00:24:37,770
your right hand extend your left arm up

473
00:24:37,770 –> 00:24:40,540
so taking your side plank press into the

474
00:24:40,540 –> 00:24:43,810
feet to lift the hips up higher let’s

475
00:24:43,810 –> 00:24:46,300
move to the other side so left hand down

476
00:24:46,300 –> 00:24:48,970
drop your heels to the left side reach

477
00:24:48,970 –> 00:24:57,400
your right arm up let’s come down on our

478
00:24:57,400 –> 00:25:01,180
right forearm right forearm plank so

479
00:25:01,180 –> 00:25:09,760
heels go right again left arm up side

480
00:25:09,760 –> 00:25:12,310
forearm plank to the left left forearm

481
00:25:12,310 –> 00:25:15,190
to the ground heels to the left right

482
00:25:15,190 –> 00:25:17,560
arm reaches up only looking up if that’s

483
00:25:17,560 –> 00:25:22,630
okay for your neck and let’s bring both

484
00:25:22,630 –> 00:25:24,610
forearms down to the ground lift your

485
00:25:24,610 –> 00:25:28,440
heels we’re coming back to dolphin

486
00:25:31,200 –> 00:25:33,610
reach the hips up as high as you can

487
00:25:33,610 –> 00:25:35,830
press your chest to your thighs pull the

488
00:25:35,830 –> 00:25:38,160
stomach in

489
00:25:49,260 –> 00:25:52,210
so from this dolphin pose let’s make our

490
00:25:52,210 –> 00:25:54,790
way into chaturanga so you need to look

491
00:25:54,790 –> 00:25:56,980
forward press into the fingertips and

492
00:25:56,980 –> 00:25:59,500
knuckles keep the elbows bent just rock

493
00:25:59,500 –> 00:26:03,360
the weight forward lower chaturanga

494
00:26:03,360 –> 00:26:07,540
inhale updog exhale downward facing dog

495
00:26:07,540 –> 00:26:12,300
and let’s set our knees to the floor

496
00:26:12,300 –> 00:26:14,650
move the weights out of the way we won’t

497
00:26:14,650 –> 00:26:17,260
be needing them anymore I will take

498
00:26:17,260 –> 00:26:19,630
puppy pose to release that so keep your

499
00:26:19,630 –> 00:26:21,910
hips over your knees walk the palms

500
00:26:21,910 –> 00:26:25,080
forward bring the forehead to the ground

501
00:26:25,080 –> 00:26:28,770
get a nice stretch

502
00:26:39,990 –> 00:26:42,050
you

503
00:26:49,980 –> 00:26:52,740
breathe into the chest and upper back

504
00:26:52,740 –> 00:26:56,320
let’s walk our palms back in swing your

505
00:26:56,320 –> 00:26:57,970
legs forward we’re going to come into

506
00:26:57,970 –> 00:27:00,940
knee pile pose with Eagle arms to help

507
00:27:00,940 –> 00:27:02,380
open up the upper body a little bit more

508
00:27:02,380 –> 00:27:04,870
so starting to cool off our practice

509
00:27:04,870 –> 00:27:06,400
focusing on stretching rather than

510
00:27:06,400 –> 00:27:08,260
strengthening so you’re going to pile

511
00:27:08,260 –> 00:27:10,600
your right knee stacking it directly

512
00:27:10,600 –> 00:27:12,580
over the top of the left so if that

513
00:27:12,580 –> 00:27:14,170
doesn’t necessarily work for your hips

514
00:27:14,170 –> 00:27:16,059
you can just stay cross-legged that’s

515
00:27:16,059 –> 00:27:18,480
perfectly fine too

516
00:27:18,480 –> 00:27:21,309
otherwise one knee is over the other the

517
00:27:21,309 –> 00:27:25,120
heels are close in towards you bending

518
00:27:25,120 –> 00:27:27,520
the elbows at a 90 degree angle let’s

519
00:27:27,520 –> 00:27:29,410
swing our right arm underneath our left

520
00:27:29,410 –> 00:27:33,520
binding once or binding twice spread the

521
00:27:33,520 –> 00:27:35,590
shoulder blades nice and wide draw the

522
00:27:35,590 –> 00:27:37,630
shoulders away from the ears press the

523
00:27:37,630 –> 00:27:39,850
forms together and bring your chin

524
00:27:39,850 –> 00:27:42,630
towards your chest

525
00:27:46,940 –> 00:27:48,770
if you’d like to take this further

526
00:27:48,770 –> 00:27:50,750
you’re going to hinge at the hips and

527
00:27:50,750 –> 00:27:53,590
fold down

528
00:28:10,160 –> 00:28:12,220
you

529
00:28:20,420 –> 00:28:23,910
let’s come all the way back up unwrap

530
00:28:23,910 –> 00:28:27,960
the arms and let’s switch sides left

531
00:28:27,960 –> 00:28:31,650
knee over the right heels come close in

532
00:28:31,650 –> 00:28:34,470
towards the glutes sit up nice and tall

533
00:28:34,470 –> 00:28:36,900
elbows bent this time it’s left arm

534
00:28:36,900 –> 00:28:38,760
underneath your right binding once or

535
00:28:38,760 –> 00:28:40,920
twice draw the shoulder blades down the

536
00:28:40,920 –> 00:28:41,250
back

537
00:28:41,250 –> 00:28:43,590
lift the elbows palms away from you

538
00:28:43,590 –> 00:28:47,360
start to tuck the chin to the chest

539
00:28:50,360 –> 00:28:53,460
choose to stay here or fold at the waist

540
00:28:53,460 –> 00:28:57,020
and lower down

541
00:29:25,580 –> 00:29:29,809
coming back up so one last stretch for

542
00:29:29,809 –> 00:29:31,549
the chest and upper body bring your

543
00:29:31,549 –> 00:29:33,470
palms back behind you feet flat to the

544
00:29:33,470 –> 00:29:35,869
ground you’re going to spread the

545
00:29:35,869 –> 00:29:37,850
fingertips nice and wide keep your palms

546
00:29:37,850 –> 00:29:39,710
roughly underneath your shoulders and

547
00:29:39,710 –> 00:29:42,220
then pick up your hips and shift them

548
00:29:42,220 –> 00:29:45,289
closer towards your heels keep the

549
00:29:45,289 –> 00:29:47,840
elbows bent and try to bring your elbows

550
00:29:47,840 –> 00:29:50,840
in towards one another while lifting the

551
00:29:50,840 –> 00:29:54,139
chest up towards the sky so this is one

552
00:29:54,139 –> 00:29:59,419
of my favorite stretches to do helps get

553
00:29:59,419 –> 00:30:02,899
really deep into the shoulder opens up

554
00:30:02,899 –> 00:30:04,669
the chest a little everyone tends to

555
00:30:04,669 –> 00:30:06,980
feel this one a little differently just

556
00:30:06,980 –> 00:30:12,980
depends on where you hold tightness take

557
00:30:12,980 –> 00:30:17,320
another breath and straighten the legs

558
00:30:17,320 –> 00:30:20,419
lower and make your way down coming into

559
00:30:20,419 –> 00:30:24,440
shavasana or final resting pose taking

560
00:30:24,440 –> 00:30:26,559
up some space with the arms and the legs

561
00:30:26,559 –> 00:30:32,029
allowing the eyes to close observe the

562
00:30:32,029 –> 00:30:33,649
effects your practice has had on your

563
00:30:33,649 –> 00:30:36,499
body especially noticing what it’s done

564
00:30:36,499 –> 00:30:40,220
to the upper body you might find that

565
00:30:40,220 –> 00:30:41,929
the shoulders and arms are still buzzing

566
00:30:41,929 –> 00:30:46,480
a little still feel energized

567
00:30:53,950 –> 00:30:56,750
I’ll have yourself to soften into this

568
00:30:56,750 –> 00:31:00,920
final pose letting go of the need to

569
00:31:00,920 –> 00:31:05,060
work instead just enjoying the

570
00:31:05,060 –> 00:31:08,440
relaxation and the rest

571
00:31:35,350 –> 00:31:39,400
I encourage you to stay here for as long

572
00:31:39,400 –> 00:31:45,850
as you would like this is where I will

573
00:31:45,850 –> 00:31:50,260
leave you thank you so much for doing

574
00:31:50,260 –> 00:31:52,210
this practice with me I hope that you

575
00:31:52,210 –> 00:31:54,400
will subscribe to my channel and if you

576
00:31:54,400 –> 00:31:56,590
enjoyed our yoga let me know I can

577
00:31:56,590 –> 00:31:58,510
always make more and post them up here

578
00:31:58,510 –> 00:32:01,150
on my youtube channel for you guys have

579
00:32:01,150 –> 00:00:00,000
a fantastic day namaste

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