Power yoga workouts

30 minute Full Body Power Yoga Workout | SarahBethYoga

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hi Yogi’s welcome to the full body power

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yoga workout we’ll begin an extended

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Child’s Pose so get comfortable relax

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and deepen your breath

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now rise up into a tabletop on your

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hands and knees for cat-cow

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inhale cow pose drop your belly lift

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your chin exhale cat back round your

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spine inhale cow pose exhale cat back

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one more inhale cow exhale cat and come

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back to a neutral spine and tabletop and

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pull your belly in so your lower abs are

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engaged keep this engagement and send

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your right heel back from here lower

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your chest and chin down to the mat in

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front of you then press back up inhale

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exhale lower so your chin touches the

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mat inhale press back up keep going

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exhale to lower inhale to press up and

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pinch your elbows into your sides as you

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do so so this is like a half chaturanga

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pushup now just switch sides extend your

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left heel back lower your chin down to

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touch the mat then press back up

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exhale to lower inhale to press back up

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slow and controlled

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now come back the tabletop and set up a

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strong high plank with your fingers

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fanned out wide engage your hands and

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engage your arms so that you’re really

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just flexing here then send it back to

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down dog

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and pedal out your legs press your chest

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towards your thighs and keep those hands

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engaged and strong

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now step your feet to the top of your

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mat about hip distance apart for a deep

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forward fold and interlace your hands

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behind your lower back depress your

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knuckles up to the ceiling for a chest

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expansion

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release your hands and toe heel your

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feet together to touch for halfway lift

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pull your shoulders together behind you

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for a flat back inhale exhale forward

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fold

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inhale to Mountain Pose

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stand up arms up as you exhale forward

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fold lead with your chest inhale halfway

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lift for a long spine exhale plant your

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hands and step back into chaturanga

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dandasana high to low plank and remember

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you can modify on your knees upward

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facing dog as you breathe in downward

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facing dog as you breathe out inhale

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look up and your knees exhale step to

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the top of your mat halfway lift as you

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breathe in then forward fold as you

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breathe out inhale Mountain Pose come

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all the way up exhale forward fold all

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the way down inhale halfway lift exhale

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chaturanga slow and strong upward facing

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dog to downward facing dog and again

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inhale look up exhale top ear mat

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halfway lift

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forward fold Mountain Pose exhale to

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fold one more halfway lift

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then chaturanga high to low plank up dog

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inhale down dog exhale let’s switch it

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up step to the top of your mat toes and

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ankles touch halfway lift then fold

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inhale Mountain Pose

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this time chair plane airplane your arms

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and sit back in a chair at the same time

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lift your heels off the mat inhale back

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to Mountain Pose then exhale warrior

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three extend your left heel back as you

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hinge forward and gracefully catch

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yourself in a Crescent lunge

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bring your hands at heart center lower

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your back knee down to tap the mat then

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inhale to lift back up

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exhale lower and tap inhale lift up

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exhale tap inhale lift one more tap then

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lift arms up Crescent lunge inhale

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exhale launch into warrior three then

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come back to Mountain Pose big breath in

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exhale chair plane lift your heels

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inhale back to Mountain Pose

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exhale warrior three with your right

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heel back nice and slow catch yourself

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in Crescent lunge with your hands at

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heart center and exhale tap your back

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knee down inhale lift exhale tap inhale

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lift exhale down inhale lift exhale tap

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this time Crescent lunge arms up then

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launch into warrior three inhale

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Mountain Pose

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exhale chair plane

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in hell mountain area 3 and left heel

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back inhale Crescent lunge

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tap inhale lift tap that’s three lifts

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tap to lift tap one inhale Crescent

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lunge

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to warrior three inhale Mountain Pose

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chair plane back to Mountain Pose as you

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breathe in then warrior three right heel

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back slowly catch in Crescent lunge then

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tap four times with your breath you’re

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basically doing pulsing lunges keep your

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weight in your front heel as you do so

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after that last tap inhale Crescent

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lunge arms up exhale warrior three

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then Mountain Pose breathe in exhale

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chair plane heels lift inhale Mountain

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Pose

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warrior three with your left heel back

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last time through on each leg Crescent

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lunge

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four taps on your own keep it slow and

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controlled so you can get the most

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muscle building benefits out of this

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this time inhale Crescent exhale warrior

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three inhale Mountain Pose chair plane

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inhale mountain or your three right heel

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back Crescent lunge

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tap inhale lift tap two more times

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tap last one tap nice and slow

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Crescent lunge warrior three find

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Mountain Pose then separate your feet

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mat distance and squat down into your

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bare squat so your torso and arms are

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parallel to the ground

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now reach your hands through your legs

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to grab on to your ankles shimmy your

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shoulders and triceps under your thighs

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and try to stay low

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take a 360 degree walk remember silly

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steps these are silly circles when you

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face the top of your mat go the other

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way around and hips stay low awesome

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reach your arms forward for bear squat

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and appreciate the burn for a moment

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then sit back onto your bottom and plant

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your hands behind you for a reverse

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tabletop lift your hips off the mat and

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bend your elbows to lower your hips back

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down for tricep dips inhale lift exhale

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lower inhale lift exhale lower and keep

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going one breath one movement

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keep your hands strong behind you and

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make sure you’re bending your elbows to

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work those triceps

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awesome now take a seat and setup boat

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pose

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grab the backs of your knees and lift

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your chest up so your shoulders pinch

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together behind you maintain this strong

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posture and lean back until your core

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engages the challenge lift your legs off

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the mat reach your arms up by your sides

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and from here inhale to straighten out

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your legs and reach your arms overhead

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exhale to hug your legs in tight inhale

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to open exhale to close inhale open

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exhale close and keep going like that

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smooth and controlled follow your breath

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to stay calm now settle into a low boat

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like boat pose but low to the ground

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then release into a long body stretch

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toe tips to fingertips reach your arms

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out like a tee and extend your legs up

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to the ceiling inhale as you exhale

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lower your legs down to the left and you

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can stop at 45 degrees or bend your

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knees to modify inhale back to Center

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exhale legs to the right slow and

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controlled back to Center exhale to the

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left and keep going one breath one

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movement try to keep your shoulders

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grounding down even if that means

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modifying for today just a couple more

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on each side

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keep your breath calm and deep

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now pull your knees into your chest and

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relax your lower back for a few breaths

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then rock and roll the length of your

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spine front and back to gain momentum to

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rock and roll shoot or take any other

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transition to downward facing dog and

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I’ve got a video of her rock and roll

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shoot linked below so if you want to

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learn this fun transition you can

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definitely take a couple of minutes to

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watch that and try it out a couple times

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from down dog

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make your way to a forearm plank then

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roll onto your right forearm and reach

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your left hand high for side plank

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inhale exhale thread your left arm

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underneath like you’re threading the

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needle then inhale to reach up exhale

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thread inhale reach exhale thread and

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keep going like that you can always

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modify by lowering your bottom knee down

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to the mat do what works for you so

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you’re not wobbling around

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now switch sides left forearm down right

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arm reaches up inhale exhale thread

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inhale reach exhale thread continue with

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your breath and keep your core firm and

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stay focus

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then come back to a forearm plank press

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up to a high plank and send it back to

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down dog now reach your right leg high

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bend your knee and open your hips for a

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nice stretch

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then straighten out your right leg and

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come forward to a high plank with your

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right leg lifted tap your right knee to

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your right elbow inhale reach your right

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leg back behind you need a nose inhale

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reach exhale tap your left elbow reach

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and low lunge

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spin your back heel down and set up

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warrior two

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with a big bend in your front knee firm

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up your core and keep both arms strong

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next is reverse triangle reach your

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right arm high and straighten out both

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legs big inhale to lengthen then exhale

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set up your goddess squat with heels in

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toes out both knees bending open and

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your core is firm for knee to elbow taps

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inhale here then exhale launch your

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right knee up to tap your right elbow

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inhale sink back into your squat same

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leg exhale tap knee to elbow

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inhale squat exhale tap and continue one

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breath one movement getting nice and low

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each time you come into your squat

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switch sides inhale goddess exhale tap

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left knee left elbow

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inhale goddess exhale tap and so on keep

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your gaze set on one spot to help with

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balance and to stay focused

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this time settle into your gotta squat

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then straighten out both legs is your

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left toes pivot open for reverse

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triangle facing the back of your mat

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then set up warrior to sink into your

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front knee and keep everything strong

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and firm from here just reach both hands

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down to the mat step back into a

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three-legged downward facing dog facing

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the back of your mat with your left leg

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high open your hips bend your knee for a

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nice big stretch keep your left leg

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lifting and come forward to a high plank

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inhale exhale tap left knee left elbow

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reach need a nose reach tap across reach

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set up high plank and lower all the way

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down to your belly for half floor bow

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reach your right hand back to grab onto

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00:15:00,690 –> 00:15:03,540
your right ankle extend your left arm

266
00:15:03,540 –> 00:15:05,430
out in front of you and peel everything

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00:15:05,430 –> 00:15:08,149
off the mat

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00:15:08,580 –> 00:15:14,550
lift your chest your leg your arm deepen

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00:15:14,550 –> 00:15:15,209
your breath

270
00:15:15,209 –> 00:15:17,220
so you Bob a little and try lifting your

271
00:15:17,220 –> 00:15:24,240
right leg a little higher release into

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00:15:24,240 –> 00:15:27,810
belly shavasana one ear down arms out

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00:15:27,810 –> 00:15:29,610
long by your sides with your palms

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facing up just relax and switch sides

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00:15:46,440 –> 00:15:48,120
draw your chin back to Center

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00:15:48,120 –> 00:15:49,950
reach your left arm back to grab your

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00:15:49,950 –> 00:15:52,320
left ankle then extend your right arm in

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00:15:52,320 –> 00:15:54,839
front of you and lift lift your leg into

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00:15:54,839 –> 00:15:56,760
your hand and peel everything else off

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00:15:56,760 –> 00:16:03,709
the mat keep lifting and breathing

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00:16:12,810 –> 00:16:17,500
and release belly shavasana but this

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00:16:17,500 –> 00:16:34,630
time with your other year down draw your

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00:16:34,630 –> 00:16:36,550
chin back to centre plant your hands

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00:16:36,550 –> 00:16:38,080
underneath your shoulders and press up

285
00:16:38,080 –> 00:16:42,010
and back into a child’s pose send a few

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00:16:42,010 –> 00:16:49,510
deep breaths into your lower back and

287
00:16:49,510 –> 00:16:52,210
you can stay here or take a sip of water

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00:16:52,210 –> 00:17:05,410
towel off quick little break we’re going

289
00:17:05,410 –> 00:17:06,700
to start our cooldown now and just

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00:17:06,700 –> 00:17:08,140
stretch it out so it doesn’t matter

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00:17:08,140 –> 00:17:10,329
which side of the mat you’re facing just

292
00:17:10,329 –> 00:17:11,980
come back to downward facing dog and

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00:17:11,980 –> 00:17:14,490
inhale to reach your right leg high

294
00:17:14,490 –> 00:17:17,470
exhale half pigeon bring your right knee

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00:17:17,470 –> 00:17:19,270
to the upper right corner of your mat

296
00:17:19,270 –> 00:17:21,940
and lay your shin flat

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00:17:21,940 –> 00:17:23,800
do your best to make sure your hips are

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00:17:23,800 –> 00:17:25,420
even so you’re not shifting to your

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00:17:25,420 –> 00:17:30,850
right side you can stay lifted or lower

300
00:17:30,850 –> 00:17:34,750
down to your forearms if you’d like to

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00:17:34,750 –> 00:17:36,760
modify try the figure four variation

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00:17:36,760 –> 00:17:39,670
on-screen sometimes this can help you

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00:17:39,670 –> 00:17:41,470
get deep into the glute and hip area

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00:17:41,470 –> 00:17:46,080
without having your entire body involved

305
00:17:47,250 –> 00:17:49,510
so wherever you are take a few deep

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00:17:49,510 –> 00:17:54,270
breaths to relax and calm the body

307
00:18:17,919 –> 00:18:20,359
you’re welcome to stay where you are or

308
00:18:20,359 –> 00:18:23,570
for a deeper variation try the mermaid

309
00:18:23,570 –> 00:18:27,710
position rise up reach your left hand

310
00:18:27,710 –> 00:18:29,599
back to grab on to your left ankle and

311
00:18:29,599 –> 00:18:32,029
if you can work your left toes into your

312
00:18:32,029 –> 00:18:37,820
wrist or elbow crease and for the full

313
00:18:37,820 –> 00:18:39,919
expression of this posture reach your

314
00:18:39,919 –> 00:18:42,139
right arm up and back to class fingers

315
00:18:42,139 –> 00:18:44,149
behind your head but keep your chin up

316
00:18:44,149 –> 00:18:47,469
and heart lifting

317
00:18:55,780 –> 00:18:57,910
gentle release wherever you are and

318
00:18:57,910 –> 00:18:59,590
shift your weight to the right to swing

319
00:18:59,590 –> 00:19:01,300
your left leg around and above your

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00:19:01,300 –> 00:19:04,060
right leg for cow face stack your knees

321
00:19:04,060 –> 00:19:07,140
and pull your ankles in

322
00:19:12,940 –> 00:19:14,379
bring your hands together at heart

323
00:19:14,379 –> 00:19:16,539
center and interlace your fingers then

324
00:19:16,539 –> 00:19:18,549
press your palms forward inside out and

325
00:19:18,549 –> 00:19:21,789
then reach your palms overhead bend both

326
00:19:21,789 –> 00:19:24,039
elbows and pull your left elbow down so

327
00:19:24,039 –> 00:19:25,840
your right elbow lifts up and you should

328
00:19:25,840 –> 00:19:27,220
feel a nice opening through your right

329
00:19:27,220 –> 00:19:33,759
tricep and shoulder keep your chin up

330
00:19:33,759 –> 00:19:38,009
and relax your hips as much as you can

331
00:19:40,840 –> 00:19:43,330
now release just your arms and set up

332
00:19:43,330 –> 00:19:46,870
Eagle arms left arm under right cross at

333
00:19:46,870 –> 00:19:48,900
your elbows and again at your wrists

334
00:19:48,900 –> 00:19:51,309
pull your elbows into your chest and

335
00:19:51,309 –> 00:19:53,169
round forward so you can rest your head

336
00:19:53,169 –> 00:20:00,570
on your arms relax and release tension

337
00:20:09,000 –> 00:20:11,820
slowly rise and undo everything for a

338
00:20:11,820 –> 00:20:14,340
reverse tabletop plant your hands behind

339
00:20:14,340 –> 00:20:15,960
you and lift up through your hips and

340
00:20:15,960 –> 00:20:19,830
chest couple of big breaths to help open

341
00:20:19,830 –> 00:20:25,470
up your shoulders now make your way back

342
00:20:25,470 –> 00:20:28,159
to downward facing dog and switch sides

343
00:20:28,159 –> 00:20:30,590
inhale to reach your left leg high

344
00:20:30,590 –> 00:20:34,289
exhale half pigeon set it up the same

345
00:20:34,289 –> 00:20:35,850
way that you did on the right side and

346
00:20:35,850 –> 00:20:39,200
take your time to settle into the pose

347
00:20:39,200 –> 00:20:41,580
make sure your hips are even so you’re

348
00:20:41,580 –> 00:20:44,220
not shifting to your left and relax what

349
00:20:44,220 –> 00:20:48,799
you don’t need relax your eyebrows

350
00:20:48,799 –> 00:20:55,320
shoulders fists and hips just let it all

351
00:20:55,320 –> 00:20:57,350
go

352
00:21:23,510 –> 00:21:26,210
stay here or rise up for your mermaid

353
00:21:26,210 –> 00:21:29,120
variation reach your right arm back to

354
00:21:29,120 –> 00:21:31,220
grab your right ankle and work your toes

355
00:21:31,220 –> 00:21:34,220
into your elbow crease take your time

356
00:21:34,220 –> 00:21:36,620
let your body guide you so try not to

357
00:21:36,620 –> 00:21:40,090
force something that doesn’t feel right

358
00:21:41,500 –> 00:21:46,480
breathe deep and slow wherever you are

359
00:21:59,130 –> 00:22:01,980
now release shift your weight to the

360
00:22:01,980 –> 00:22:03,660
left to swing your right leg around and

361
00:22:03,660 –> 00:22:05,340
above your left leg for your cow phase

362
00:22:05,340 –> 00:22:08,190
posture stack your right knee on top

363
00:22:08,190 –> 00:22:11,900
your left and pull your ankles in close

364
00:22:17,009 –> 00:22:18,940
interlace your hands and reach your

365
00:22:18,940 –> 00:22:21,190
palms forward then up to stretch and

366
00:22:21,190 –> 00:22:25,269
lengthen bend both elbows and pull your

367
00:22:25,269 –> 00:22:27,249
right elbow down to open up your left

368
00:22:27,249 –> 00:22:31,179
tricep and shoulder spine is tall and

369
00:22:31,179 –> 00:22:34,529
relax your hips

370
00:22:54,050 –> 00:22:56,410
for Eagle arms extend your arms forward

371
00:22:56,410 –> 00:22:59,240
cross at the elbows and again at the

372
00:22:59,240 –> 00:23:03,260
wrists right under left pull your elbows

373
00:23:03,260 –> 00:23:05,270
in tight towards your chest then round

374
00:23:05,270 –> 00:23:09,580
your spine to forward fold and breathe

375
00:23:39,720 –> 00:23:43,169
slowly rise up unravel and set up

376
00:23:43,169 –> 00:23:45,720
reverse tabletop with your hands behind

377
00:23:45,720 –> 00:23:47,610
you lift your hips and keep your knees

378
00:23:47,610 –> 00:23:49,350
pressing forward as you open through

379
00:23:49,350 –> 00:23:56,460
your heart chest and arms now lower down

380
00:23:56,460 –> 00:23:58,679
for a seated forward fold and extend

381
00:23:58,679 –> 00:24:00,269
your legs straight in front of you with

382
00:24:00,269 –> 00:24:03,419
a little bend in your knees untuck your

383
00:24:03,419 –> 00:24:05,730
pelvis as much as you can then reach

384
00:24:05,730 –> 00:24:07,799
your arms overhead inhale to lengthen

385
00:24:07,799 –> 00:24:10,620
your spine exhale hinge at your hips and

386
00:24:10,620 –> 00:24:13,830
fold over your legs from here inhale

387
00:24:13,830 –> 00:24:16,320
lengthen heart towards your toes exhale

388
00:24:16,320 –> 00:24:18,809
hinge round and fold for just a couple

389
00:24:18,809 –> 00:24:21,169
more breaths

390
00:24:41,730 –> 00:24:44,490
now rise up and for a happy baby come

391
00:24:44,490 –> 00:24:47,850
onto your back grab your feet spread

392
00:24:47,850 –> 00:24:49,919
your ankles open and flatten out your

393
00:24:49,919 –> 00:24:54,809
back hips and shoulders you’re welcome

394
00:24:54,809 –> 00:24:56,880
to stay still or move around as much as

395
00:24:56,880 –> 00:24:57,210
you’d like

396
00:24:57,210 –> 00:24:59,970
maybe rocking side to side or straighten

397
00:24:59,970 –> 00:25:02,220
out your legs or one leg and then the

398
00:25:02,220 –> 00:25:06,830
other anything that feels good for you

399
00:25:28,020 –> 00:25:30,700
release your feet and take your hands to

400
00:25:30,700 –> 00:25:32,650
your knees above your hips just rock out

401
00:25:32,650 –> 00:25:37,570
little circles in your lower back then

402
00:25:37,570 –> 00:25:39,100
pull your right leg in and extend your

403
00:25:39,100 –> 00:25:41,950
left leg long down on the mat reach your

404
00:25:41,950 –> 00:25:43,270
right arms straight out from your side

405
00:25:43,270 –> 00:25:45,250
and pull your knee across the body for a

406
00:25:45,250 –> 00:25:49,390
big supine spinal twist and if you’d

407
00:25:49,390 –> 00:25:51,430
like to go deeper then bend your left

408
00:25:51,430 –> 00:25:53,500
knee reach down with your right hand to

409
00:25:53,500 –> 00:25:55,030
grab your ankle for the bretzel

410
00:25:55,030 –> 00:25:59,950
variation inch worm your bottom knee two

411
00:25:59,950 –> 00:26:01,930
inches to the right and deepen your

412
00:26:01,930 –> 00:26:05,170
breath you’ll probably feel a lot of

413
00:26:05,170 –> 00:26:07,510
sensation your quad hip flexor so as

414
00:26:07,510 –> 00:26:12,570
hips and shoulders breathe through it

415
00:26:17,709 –> 00:26:20,299
release your bretzel and come back to

416
00:26:20,299 –> 00:26:22,339
centre to switch lights left knee pulls

417
00:26:22,339 –> 00:26:25,399
in right leg goes long and extend your

418
00:26:25,399 –> 00:26:27,229
left arm straight out from your side as

419
00:26:27,229 –> 00:26:29,649
you pull your left knee across the body

420
00:26:29,649 –> 00:26:33,079
if you did on the other side bend your

421
00:26:33,079 –> 00:26:34,759
right knee and reach down with your left

422
00:26:34,759 –> 00:26:38,169
hand to grab on to your ankle

423
00:26:42,390 –> 00:26:44,370
interim your bottom need two inches to

424
00:26:44,370 –> 00:26:46,560
the left and hold here for a few deep

425
00:26:46,560 –> 00:26:49,850
calm breaths

426
00:27:03,570 –> 00:27:06,849
release your bretzel come back to Center

427
00:27:06,849 –> 00:27:09,129
and pull both knees in for one final

428
00:27:09,129 –> 00:27:11,489
squeeze

429
00:27:17,320 –> 00:27:21,030
then release into your final shavasana

430
00:27:21,030 –> 00:27:25,990
completely let go gently close your eyes

431
00:27:25,990 –> 00:27:28,780
and relax your whole body mind and

432
00:27:28,780 –> 00:27:32,650
spirit giving time for you to soak in

433
00:27:32,650 –> 00:27:35,940
the benefits of your practice

434
00:28:31,640 –> 00:28:34,980
you’re welcome to stay here but if

435
00:28:34,980 –> 00:28:37,140
you’re ready to come out now just reach

436
00:28:37,140 –> 00:28:38,850
your arms overhead and roll out your

437
00:28:38,850 –> 00:28:41,929
ankles and wrists

438
00:28:45,230 –> 00:28:48,900
then just curl up on one side and take

439
00:28:48,900 –> 00:28:50,820
your time as you press yourself up to a

440
00:28:50,820 –> 00:28:53,220
seated position with your hands at heart

441
00:28:53,220 –> 00:28:55,310
center

442
00:28:58,270 –> 00:29:00,410
take a moment to thank yourself for

443
00:29:00,410 –> 00:29:04,730
committing to your practice for tapping

444
00:29:04,730 –> 00:29:06,650
into your own personal power and

445
00:29:06,650 –> 00:29:11,900
strength for staying focused and

446
00:29:11,900 –> 00:29:14,830
committed on your mat

447
00:29:16,700 –> 00:29:21,429
and I thank you namaste

448
00:29:26,090 –> 00:29:28,830
awesome job let me know of what you

449
00:29:28,830 –> 00:29:30,029
thought of today’s practice in the

450
00:29:30,029 –> 00:29:32,190
comments below and click the info

451
00:29:32,190 –> 00:29:34,080
underneath this video for more practices

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00:29:34,080 –> 00:29:38,010
like this one I also always link up the

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music i use the clothing I wear and just

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everything you might want to know in the

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00:29:42,029 –> 00:29:43,679
info under needs all of my videos so

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00:29:43,679 –> 00:29:46,890
open those up if you want week-long yoga

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