Power yoga calorie burn

AK50 Impact Intense Morning Power Vinyasa Yoga Class Calorie Burn Off Intermediate

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namaste beautiful Yogi’s today’s class

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is going to be a quick intense

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powerful impact vinyasa yoga sequence is

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designed to be somewhat quick

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and at the same time we’re going to post

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our metabolism and get everything moving

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then get on with our day

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the class is very energizing you tempted

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to call it a coffee cup yoga class

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let’s begin at the front of our mat feet

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are pointing directly forward inhale the

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hands over your head extend your

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tailbone down

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you can arc here

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and coming back to neutral spine

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grabbing your wrists with the opposite

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hand and bending over to one side

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sidebands region switching sides mmm dr.

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sena and let’s step onto the right foot

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and take a one-legged chair go as deep

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as you can and push your hips as far

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back as you can transition into warrior

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1

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hips are square and level hands over the

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heart keeping the curve in the lower

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back flex your foot and transition into

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one-legged chair from here try not to

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touch the floor work with your balance

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just as open-back the warrior tree

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starting off the sequence with balancing

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poses brings your attention right here

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and now right now and back to chair do

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your best if you find that this is very

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challenging for you just come back to

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this class a few times try to overcome

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your weaknesses and back to warrior

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three here we’re going to extend the

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hands down on the floor step your feet

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together forward bend

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interlacing the fingers behind the head

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and gently pulling on the skin over your

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skull to stretch the neck hands on the

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floor look ahead of you flat back inhale

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your hands all the way over your head

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arching inhale back to neutral

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and again clasping the hands sidebands

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reaching over to one side back to Center

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and over to the opposite side

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lengthening equally both sides of the

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doors and let’s step onto the left foot

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and switch sit back

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one legged chair

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belly is in chest is open shoulders down

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transition into a warrior tree level the

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hips flex your foot press your heel away

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from you spin your right hip down and

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back to one legged chair

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in warrior 3

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pull the belly in keep your chest open

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one nega-chin

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extending that right leg in front of you

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and last warrior tree keep your breath

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deep and slow and you can release the

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hands and feet on the floor forward bend

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shaking your head looking left to right

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inhale local head of you and let’s step

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into plank

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lower down chaturanga inhale upward

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facing dog roll the shoulders back and

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down and you can rock your hips side to

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side here looking over in the right

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shoulder and over the left one more time

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shifting hips side to side back to

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chaturanga

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strong exhale downward facing dog

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spread your fingers wide open walking in

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place here pull the belly in and let’s

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inhale the right leg up we’re going to

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come into one legged plank shoulders

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over the wrists

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lower down one legged chaturanga plank

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one more time chaturanga plank third

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time

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chaturanga plank in this time circle the

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knee drawing a big circle with your

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right knee staying in plank five times

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four five site knee tuck bringing the

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knee five times into your right elbow

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and step your right foot between your

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hands come up high lunge

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lowering the right knee down and going

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into a back extension left hand on the

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floor lift your left knee off the floor

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and twist bring your right hand up and

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here we’re going to stack the feet on

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top of each other in side plank

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bring your hand behind your neck and

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let’s do side knee crunches ten all

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together

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side plank knee crunches keep your hips

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lifted here your arms strong shoulders

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strong belly strong and breathe exhale

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as you bring your knee into your elbow

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switch sides and you’re going to bring

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left knee to right elbow do your best

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here keep your hips lifted keep pulling

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your belly in then in reps

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and when you’re done you can come down

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to plank chaturanga upward facing dog

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back to chaturanga exhale downward

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facing dog

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pull the belly in and up lift your

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tailbone as high as you can spread the

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fingers open shoulders away from the

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ears coming onto the tippy toes

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jump into chair sit as far back as you

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can and let’s bring the hands behind us

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interlacing the fingers lift your right

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shoulder up and look over your right

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shoulder back to Center and over to the

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left the belly is in knees are Square

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back to Center

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chair hands down on the floor grabbing

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our calves forward bend

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inhale look ahead of you and let’s jump

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or walk back to plank or chaturanga

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upward facing dog

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back to chaturanga exhale downward

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facing dog inhale left leg comes up one

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legged plank chaturanga plank chaturanga

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plank and pushing up and now knees

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circles five knee circles keep your

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belly in and your hips steady and five

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knee to elbow left knee left elbow keep

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your belly in keep your breath steady

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chest open

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and step your left foot between your

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hands come up high lunge and lower down

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the right knee on the floor going into

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Crescent lunge

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let’s bring the right hand on the floor

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left arm reaches up twist press the back

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heel away from you sink your hips a

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little lower and prepare to go into side

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plank right arm on the floor right hand

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on the floor and go into crunches left

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knee the left elbow pull your belly in

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and lift your hips as high as you can

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the right wrist is directly underneath

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the right shoulder exactly the 90-degree

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angle between the body and your arm

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let’s switch now we’re bringing right

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knee to left elbow trying to keep the

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balance here

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aligning your wrists underneath your

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shoulders is essential for the health of

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your wrist so make sure you can check in

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a mirror or ask someone to tell you if

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you’re aligning properly and when you’re

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done you can walk your feet to the

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center of the mat and wrap your wrist

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around your elbows hand upper body is

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hanging here great and you can reach in

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front of you with your hands stretching

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the back and now step back into downward

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facing dog

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now let’s jump the feed forward into

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chair pose clasping the hands behind you

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one more time press the wrists away from

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you take the right leg all the way back

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into high lunge and look up open the

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chest slowly lower your upper body down

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towards your left ankle forehead towards

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the ankle and keep pressing the hands

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away from your back coming back up and

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we’re gonna face the left leg and open

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the chest towards the wall to your left

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coming back to Center inhale your hands

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over your head exhale your hands on the

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pole step your feet together the front

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of the mat chair pose one more time

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clasping this time changing the clasp

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and the heel left leg back high lunge

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look up open the chest up slowly begin

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to lower your chest down forehead

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towards the right ankle hands are

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pressing away from the back opening

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softening freeing the shoulder the front

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of the shoulder press the back heel away

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from you for balance slowly coming up

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facing your right twist enter still

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pressing away from your back soften your

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shoulders look up coming out of this

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inhale your hands over your head exhale

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them on the floor and let’s deficit at

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the front of the mat chair pose sitting

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as far back as you can inhale coming up

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arching in coming up to standing

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Mountain Pose big breath in hands over

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the head exhale dive forward inhale look

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ahead of you

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and let’s jump go walk to chaturanga

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upward facing dog

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chaturanga downward facing dog inhale

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right leg comes up step the right foot

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between your hands

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bring the back heel down on the floor

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warrior one sink little deeper here

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hands over the heart and let’s open into

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warrior two

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sink a little deeper in your warrior two

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hands behind you interlacing the fingers

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all from the chest you now lower your

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torso over your right thigh side angle

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with a clasp behind you really

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lengthening both sides of the torso here

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keep pressing into the outer edge of

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your left foot and you can extend your

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hands in front of you using your core

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right bring the hands down on the floor

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and you can even lower onto your elbows

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here lower the back knee on the floor

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walk your back knee as far back as you

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can embrace here we’re building up heat

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warm here and at the same time we’re

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stretching so we’re developing

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flexibility strength and cardiovascular

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capacity at the same time and you can

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roll on to the outer edges of your feet

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here you should feel it in your right

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hip this is a great hip opener if you

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feel like it you can pause the video and

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hang here for a little longer if you

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have the time the sequence is designed

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for before work

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wake me up type of sequence so that’s

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why I didn’t stay for as long as usual

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and lower down into chaturanga upward

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facing dog back to chaturanga and exhale

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downward facing dog

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let’s take the left leg up bring the

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left foot between your hands come up

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warrior one extending the tailbone down

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sink little deeper here bringing the

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right hip forward

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let’s open into warrior two stepping the

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right foot a little further back to take

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a little wider stance here sink little

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deeper

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clasp behind you open your chest lift to

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your heart up towards the ceiling

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keeping both sides of the torso lengthen

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inhale lower down side angle opening

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that right shoulder up towards the

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ceiling right ribcage is opening keep

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your stance a little deeper here and

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release your hands ahead of you

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this develops core strength great both

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hands on the floor lower the right knee

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down and lower down onto your elbows if

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you have the flexibility for this hold

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here and breathe into your hip

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hamstrings quadriceps hip flexors

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softening

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keep your exhalations complete and let’s

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roll on to the outer edges of the feet

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00:17:00,920 –> 00:17:06,940
here break

268
00:17:06,940 –> 00:17:10,579
experiment with this post see where in

269
00:17:10,579 –> 00:17:12,589
what position it works for you you will

270
00:17:12,589 –> 00:17:24,530
find sweet spot in it great then slowly

271
00:17:24,530 –> 00:17:26,200
coming on to the hands

272
00:17:26,200 –> 00:17:30,830
stepping back plank lower down

273
00:17:30,830 –> 00:17:33,860
chaturanga inhale tuck the tailbone

274
00:17:33,860 –> 00:17:36,110
under upward dog

275
00:17:36,110 –> 00:17:40,040
chaturanga exhale downward facing dog

276
00:17:40,040 –> 00:17:42,770
spread the fingers open and we’re going

277
00:17:42,770 –> 00:17:46,250
to do 20 hops on the outside of the mat

278
00:17:46,250 –> 00:17:49,670
in plank 20 start playing jumps to s

279
00:17:49,670 –> 00:17:52,490
move as quickly as you can keeping your

280
00:17:52,490 –> 00:17:57,220
belly tight your hips level

281
00:17:57,220 –> 00:18:01,120
counting only when the feet are out if

282
00:18:01,120 –> 00:18:03,700
you need to take a break do that once

283
00:18:03,700 –> 00:18:06,580
you’re done upward facing dog back to

284
00:18:06,580 –> 00:18:08,860
chaturanga and exhale and downward

285
00:18:08,860 –> 00:18:11,430
facing dog

286
00:18:12,460 –> 00:18:16,150
pressing the tailbone hi

287
00:18:16,150 –> 00:18:20,820
spread the fingers open ahead of you

288
00:18:20,820 –> 00:18:25,770
bring the years between the triceps

289
00:18:27,679 –> 00:18:32,490
let’s bend the knees and jump into chair

290
00:18:32,490 –> 00:18:39,570
one more time picture folks inhale

291
00:18:39,570 –> 00:18:45,390
coming up to standing arching hands over

292
00:18:45,390 –> 00:18:48,420
the heart let’s bring the hands on the

293
00:18:48,420 –> 00:18:50,760
lower back fingers pointing up elbows

294
00:18:50,760 –> 00:18:52,950
working towards each other press the

295
00:18:52,950 –> 00:18:56,010
hips forward go into a standing backbend

296
00:18:56,010 –> 00:18:58,260
keep pressing your hips forward here and

297
00:18:58,260 –> 00:19:00,540
your lower back is lifting away from

298
00:19:00,540 –> 00:19:06,600
your fingertips if you can you can walk

299
00:19:06,600 –> 00:19:08,910
your hands down your legs towards the

300
00:19:08,910 –> 00:19:11,080
calves

301
00:19:11,080 –> 00:19:13,810
come out of this take your time slowly

302
00:19:13,810 –> 00:19:18,150
coming out of this up to standing

303
00:19:18,150 –> 00:19:22,750
reaching over the head exhale dive down

304
00:19:22,750 –> 00:19:29,940
forward bend inhale look ahead of you

305
00:19:29,940 –> 00:19:34,650
hands on the floor jump into chaturanga

306
00:19:34,650 –> 00:19:38,020
inhale upward dog back to chaturanga

307
00:19:38,020 –> 00:19:42,370
exhale downward dog inhale right leg

308
00:19:42,370 –> 00:19:44,590
comes up step your right foot between

309
00:19:44,590 –> 00:19:46,840
your hands lower the back heel down

310
00:19:46,840 –> 00:19:52,300
warrior one sink a little deeper in your

311
00:19:52,300 –> 00:19:56,310
warrior exhale your hands behind you

312
00:19:56,310 –> 00:20:03,870
open your chest lift through your heart

313
00:20:04,440 –> 00:20:09,750
and let’s straighten the front knee and

314
00:20:09,750 –> 00:20:12,520
open the chest down into my back bend

315
00:20:12,520 –> 00:20:17,050
one more time legs are straight right

316
00:20:17,050 –> 00:20:20,640
prepare for triangle feet alignment

317
00:20:20,640 –> 00:20:25,170
opening the right foot directly forward

318
00:20:25,170 –> 00:20:28,030
reaching through the crown of the head

319
00:20:28,030 –> 00:20:31,960
here lower down both sides of the torso

320
00:20:31,960 –> 00:20:36,150
are lengthening clasping the hand behind

321
00:20:36,150 –> 00:20:42,450
great and you can release into triangle

322
00:20:44,120 –> 00:20:46,980
lifting the arches of the feet extending

323
00:20:46,980 –> 00:20:49,560
the left arm over the head bring the

324
00:20:49,560 –> 00:20:57,170
other arm forward come on warrior two

325
00:20:57,170 –> 00:21:00,390
sinking as deep as you can here all the

326
00:21:00,390 –> 00:21:02,700
way up to bringing the eye to parlo to

327
00:21:02,700 –> 00:21:04,010
the floor

328
00:21:04,010 –> 00:21:08,940
bringing the femur to Paolo right let’s

329
00:21:08,940 –> 00:21:10,440
bring the hands down on the floor star

330
00:21:10,440 –> 00:21:13,350
alignment angle pointing towards each

331
00:21:13,350 –> 00:21:15,300
other and jump the feet forward them

332
00:21:15,300 –> 00:21:25,220
back ten times keeping your belly tight

333
00:21:32,890 –> 00:21:35,540
and once you’re done moving through a

334
00:21:35,540 –> 00:21:38,090
vinyasa upward dog chaturanga

335
00:21:38,090 –> 00:21:42,440
back to downward-facing dog inhale left

336
00:21:42,440 –> 00:21:45,080
leg comes up step your left foot between

337
00:21:45,080 –> 00:21:53,630
your hands come up warrior one exhale

338
00:21:53,630 –> 00:21:58,640
your hands behind you clasping open your

339
00:21:58,640 –> 00:22:01,750
chest sink a little deeper

340
00:22:04,950 –> 00:22:09,650
and let’s straighten the front leg and

341
00:22:09,650 –> 00:22:14,700
open here looking up great come up to

342
00:22:14,700 –> 00:22:17,370
standing the feet are in triangle close

343
00:22:17,370 –> 00:22:21,000
alignment hinging at the hips begin to

344
00:22:21,000 –> 00:22:24,180
lower down clasping with your hands

345
00:22:24,180 –> 00:22:27,060
using your core using your breath the

346
00:22:27,060 –> 00:22:29,400
legs are working here the arches are

347
00:22:29,400 –> 00:22:33,750
lifting engaging the quadriceps looking

348
00:22:33,750 –> 00:22:37,140
up lengthening release one hand down and

349
00:22:37,140 –> 00:22:40,530
extend the right arm up and over your

350
00:22:40,530 –> 00:22:42,290
head

351
00:22:42,290 –> 00:22:46,310
you can reach with both hands forward

352
00:22:46,310 –> 00:22:49,620
keep your belly in come up to standing

353
00:22:49,620 –> 00:22:53,570
and Warrior 2

354
00:22:59,770 –> 00:23:02,450
and let’s lower the head and star

355
00:23:02,450 –> 00:23:05,660
alignment step your feet back to the

356
00:23:05,660 –> 00:23:09,440
side ending on the side of your right

357
00:23:09,440 –> 00:23:11,980
foot and jump your feet forward and back

358
00:23:11,980 –> 00:23:17,870
ten times try to keep your breath strong

359
00:23:17,870 –> 00:23:25,030
or steady and jump as quickly as you can

360
00:23:29,690 –> 00:23:32,620
once you’re done moving into a vinyasa

361
00:23:32,620 –> 00:23:40,780
plank chaturanga up dog chaturanga Nando

362
00:23:55,110 –> 00:23:58,930
inhale right leg comes up here you’re

363
00:23:58,930 –> 00:24:01,930
going to bend your right knee and see if

364
00:24:01,930 –> 00:24:05,650
you can grab your right foot with your

365
00:24:05,650 –> 00:24:08,320
right hand left hand in the center of

366
00:24:08,320 –> 00:24:15,790
the mat and now switching hands right

367
00:24:15,790 –> 00:24:19,410
hand on the floor left hand right foot

368
00:24:19,410 –> 00:24:23,110
focus on the gazing point and come into

369
00:24:23,110 –> 00:24:28,590
a plank here do your best

370
00:24:28,590 –> 00:24:35,220
even open your leg up right lower down

371
00:24:35,220 –> 00:24:38,620
this is a challenging balancing pose it

372
00:24:38,620 –> 00:24:40,240
doesn’t look like much but it’s quite

373
00:24:40,240 –> 00:24:43,150
challenging let’s inhale the left leg up

374
00:24:43,150 –> 00:24:46,690
bending the knee left hand left foot

375
00:24:46,690 –> 00:24:49,950
your best

376
00:24:57,440 –> 00:25:02,100
let your eyes fix on my gazing point and

377
00:25:02,100 –> 00:25:06,030
change sides right hand left foot try to

378
00:25:06,030 –> 00:25:10,460
find some form of a plank here

379
00:25:13,170 –> 00:25:17,210
lifting the leg behind you

380
00:25:19,579 –> 00:25:23,029
in release

381
00:25:25,049 –> 00:25:27,669
let’s bring the knees down on the floor

382
00:25:27,669 –> 00:25:30,610
and lower your chest down on the floor

383
00:25:30,610 –> 00:25:33,659
this is a backbend

384
00:25:34,950 –> 00:25:40,570
that we tend to do quite often great the

385
00:25:40,570 –> 00:25:46,210
next post is a bit advanced so maybe try

386
00:25:46,210 –> 00:25:48,370
to see it first before you attempt to do

387
00:25:48,370 –> 00:25:51,010
it we’re going to go into either full

388
00:25:51,010 –> 00:25:53,920
Lotus or half a letters or if you can do

389
00:25:53,920 –> 00:25:55,840
Lotus you can just come into sukhasana

390
00:25:55,840 –> 00:26:00,520
easy pose any easy pose from here we’re

391
00:26:00,520 –> 00:26:02,860
going to point the fingers back at us

392
00:26:02,860 –> 00:26:06,850
elbows are coming below the belly and

393
00:26:06,850 –> 00:26:08,890
begin to shift your weight forward

394
00:26:08,890 –> 00:26:12,810
lifting your legs off the floor

395
00:26:16,630 –> 00:26:19,360
and release back into a cross-legged

396
00:26:19,360 –> 00:26:25,919
seated or lotus pose with a forward bend

397
00:26:41,740 –> 00:26:44,750
and let’s bring the cake in front of us

398
00:26:44,750 –> 00:26:47,360
legs extended inhale your hands up

399
00:26:47,360 –> 00:26:50,920
exhale forward bend

400
00:26:52,950 –> 00:26:57,470
pay attention to your exhalations here

401
00:26:57,560 –> 00:27:01,670
softening your hamstrings flex your feet

402
00:27:01,670 –> 00:27:05,950
and pull your toes back in toward you

403
00:27:06,940 –> 00:27:11,480
inhale coming up and let’s bring the

404
00:27:11,480 –> 00:27:14,240
feet together little further away from

405
00:27:14,240 –> 00:27:19,130
your den for baddha konasana and with

406
00:27:19,130 –> 00:27:21,350
your elbows here you’re going to press

407
00:27:21,350 –> 00:27:24,920
your calves down and lower your forehead

408
00:27:24,920 –> 00:27:29,090
to your feet make sure that there is a

409
00:27:29,090 –> 00:27:33,260
form diamond shape form between your

410
00:27:33,260 –> 00:27:38,030
legs here great moving on right leg

411
00:27:38,030 –> 00:27:39,610
extended

412
00:27:39,610 –> 00:27:43,630
left leg grabbing the left foot with the

413
00:27:43,630 –> 00:27:46,870
hands and extending here and we’re going

414
00:27:46,870 –> 00:27:50,910
to bring the knee behind the shoulder

415
00:27:50,910 –> 00:27:53,910
right

416
00:27:54,070 –> 00:27:58,840
hand left foot extending moving into an

417
00:27:58,840 –> 00:28:09,120
arm balance chaturanga and lower down

418
00:28:09,120 –> 00:28:12,210
and let’s switch sides we’re going to

419
00:28:12,210 –> 00:28:18,360
rub the right foot straighten the leg

420
00:28:20,430 –> 00:28:24,790
let’s bring the knee behind the shoulder

421
00:28:24,790 –> 00:28:30,760
behind the elbow and straighten from

422
00:28:30,760 –> 00:28:32,560
here moving into an arm balance we’re

423
00:28:32,560 –> 00:28:35,100
going to grab the fit around each other

424
00:28:35,100 –> 00:28:37,740
lifting the bum of the floor and

425
00:28:37,740 –> 00:28:40,810
lowering down into chaturanga alignment

426
00:28:40,810 –> 00:28:53,380
and slowly lower down and let’s round

427
00:28:53,380 –> 00:28:56,200
the back and slowly lower down we’re

428
00:28:56,200 –> 00:28:59,460
going to lay on our backs

429
00:29:04,180 –> 00:29:07,370
right knee into the chest exhale your

430
00:29:07,370 –> 00:29:10,640
right knee across shoulders down the

431
00:29:10,640 –> 00:29:13,360
pine twist

432
00:29:20,400 –> 00:29:23,250
coming out of this switch inside left

433
00:29:23,250 –> 00:29:30,530
knee XL twist look over to your left

434
00:29:41,169 –> 00:29:44,390
inhale coming out of this and let’s

435
00:29:44,390 –> 00:29:47,830
bring the soles of the feet together

436
00:30:00,279 –> 00:30:06,249
hands behind the head lift your legs of

437
00:30:06,249 –> 00:30:09,320
the floor press your lower back into the

438
00:30:09,320 –> 00:30:11,179
floor reach in front of you

439
00:30:11,179 –> 00:30:13,489
we’re going to go into very slow

440
00:30:13,489 –> 00:30:17,200
bicycles opposite elbow to knee

441
00:30:17,200 –> 00:30:20,690
extending the legs in between the point

442
00:30:20,690 –> 00:30:23,299
here is to keep your belly in the whole

443
00:30:23,299 –> 00:30:26,799
time try not to let your stomach pop out

444
00:30:26,799 –> 00:30:30,350
try to press your belly down press the

445
00:30:30,350 –> 00:30:34,309
lower back into the floor and this

446
00:30:34,309 –> 00:30:36,950
should be very very challenging if

447
00:30:36,950 –> 00:30:39,789
you’re doing it the right way again

448
00:30:39,789 –> 00:30:43,340
opposite elbow when you’re drawing the

449
00:30:43,340 –> 00:30:49,450
stomach in here keeping the belly in

450
00:30:49,450 –> 00:30:56,019
bicycles slow bicycle back to centre

451
00:31:01,679 –> 00:31:07,210
you can lay down a pair for bridge pose

452
00:31:07,210 –> 00:31:10,289
hit Pirlo to each other

453
00:31:10,289 –> 00:31:15,639
lifting the hips of the floor lift as

454
00:31:15,639 –> 00:31:16,809
high as you can

455
00:31:16,809 –> 00:31:21,399
feet are hip-width apart bring in the

456
00:31:21,399 –> 00:31:25,229
chest and towards the chain

457
00:31:36,210 –> 00:31:43,210
to lower down slowly lower down and you

458
00:31:43,210 –> 00:31:47,440
can bring your hands on the floor elbows

459
00:31:47,440 –> 00:31:52,570
on the floor fish pose open the chest

460
00:31:52,570 –> 00:32:00,730
back bend and release you can bring your

461
00:32:00,730 –> 00:32:02,830
hands over your head point your toes and

462
00:32:02,830 –> 00:32:06,399
stretch your belly here of your right

463
00:32:06,399 –> 00:32:08,740
knee into the chest drop your circles

464
00:32:08,740 –> 00:32:11,559
with your right knee stretch your hands

465
00:32:11,559 –> 00:32:17,610
over your head left knee circles

466
00:32:18,120 –> 00:32:21,720
bringing the circles into the hip joint

467
00:32:21,720 –> 00:32:25,899
stretching over the head one more time

468
00:32:25,899 –> 00:32:33,279
right knee in circles stretching over

469
00:32:33,279 –> 00:32:35,169
the head

470
00:32:35,169 –> 00:32:38,590
and lift

471
00:32:44,049 –> 00:32:47,120
let’s bring soles of the feet together

472
00:32:47,120 –> 00:32:50,269
lower the feet down on the floor

473
00:32:50,269 –> 00:32:52,700
open the chest drop the shoulders down

474
00:32:52,700 –> 00:32:57,759
so fine butterfly pose

475
00:32:59,810 –> 00:33:04,070
allowing the breath to come back to

476
00:33:04,070 –> 00:33:09,660
natural normal you can stay here you can

477
00:33:09,660 –> 00:33:13,500
extend your legs one at a time real

478
00:33:13,500 –> 00:33:16,230
quick shavasana depending on the time

479
00:33:16,230 –> 00:33:19,740
you have available you can stay here for

480
00:33:19,740 –> 00:33:24,480
as long as you need to if you are doing

481
00:33:24,480 –> 00:33:27,480
this before work you can come into a

482
00:33:27,480 –> 00:33:33,920
seated easy seated pose for quick

483
00:33:33,920 –> 00:33:38,060
meditation watching the breath and

484
00:33:38,060 –> 00:33:41,760
observing the brain namaste

485
00:33:41,760 –> 00:00:00,000
have a beautiful day

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