Prenatal yoga sequences

Prenatal Yoga Flow – lower back 30min

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hi everyone thanks for joining me today

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my name is Paula today we’re going to be

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working through a prenatal yoga sequence

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that’s really great for lengthening and

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strengthening lower back particularly as

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you get into your second and third

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trimester you might start to feel that

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it’s getting a little bit achy and sore

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so this is a really great sequence to

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work through just if you can have two

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blocks handy especially if you’re in

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your third trimester it starts to become

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a little bit more important so let’s

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just get straight into it if you can

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sitting on your heels if you can’t just

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sit on in a comfortable cross-legged

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position you can always grab a cushion

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if you want to elevate your hips

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slightly as well as resting your hands

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lightly on your thighs close down your

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eyes Sneijder Singh the natural breath

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flowing in and out having a sense of

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some length right up through the entire

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spinal column out through the crown of

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the head shoulders are soft

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let’s take a deep breath in through the

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nose and out through the mouth two more

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just like that deep breath in exhaling

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out one inhaling and exhaling and then

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just come out – breathing in and out

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through the nose now let’s open the eyes

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just open the knees out wide I’ll come

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over your knees if you’re sitting in a

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cross-legged position big toes together

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knees nice and wide for your belly and

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then just walk your hands forward just

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to where your cans are coming into

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Child’s Pose to start off with if you

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can you could bring your head all the

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way down if you’re a little bit later in

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your pregnancy you could just pop your

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head on the block start to really reach

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away with the hands and then reach that

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tailbone back towards your heels

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now we’re going to cultivate enjoy

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breathing now as you inhale thinking

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about breathing and broadening into the

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entire expanse of the ribcage so as you

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inhale the ribcage goes out to the sides

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to the front to the back and just

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slightly up and as you exhale just

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feeling that repai genero back in and

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then the tailbone can reach back as you

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exhale and then just doing that again

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nice deep breath into the sides front

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back and up the ribcage and then as you

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exhale reaching the tailbone down

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towards the heels just continue just

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another couple of breaths just like that

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I’m really noticing how your body’s

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feeling today as we keep moving through

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the sequence if anything doesn’t feel

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good for you please just back off really

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take care of yourself listen to your

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body

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and now let’s come up onto all fours

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just move your block off to the side

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setting up those wrists underneath the

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shoulders spreading your fingers knees

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underneath the hips long spine

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current of the head is reaching forward

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and let’s take a few cat cows so as you

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inhale allowing the spine to arch

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doesn’t have to over arch lift your eyes

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up slightly and then as you exhale let’s

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curve the spine up towards the ceiling

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tucking the chin in pressing down

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through your shin bones and then again

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inhale and exhale and then again

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inhaling and exhale let’s do that one

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more time

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inhale and exhale and then coming back

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into your tabletop position let’s take

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an inhale extend that right leg up flex

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the foot level with the torso and then

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as the exhale bring that right leg down

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and then again inhale extend the left

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leg back flexing that left foot and then

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exhale bring the leg down and the right

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leg inhale extending it back strain that

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right leg as much as you can and exhale

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bring it down and then the left inhaling

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and then exhale either just continue

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with just the leg or let’s at the left

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arm and right leg inhale and then exhale

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left leg right arm inhale and then

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exhale down we’re going to continue

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inhale and exhale we’re going to do five

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more this is five

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and four and three two and one and

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coming back down we’re going to come

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back to the right side and extend the

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left hand forward if you can and just

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hold it here make sure the crown of the

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head is reaching forward and you’re

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reaching back with that right heel keep

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the breath open here and then let’s

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exhale bringing that right leg down and

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we’ll just swap it over extend that left

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leg up extend the right arm forward try

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to steady the breathing keeping that

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left leg parallel and then let’s bring

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that leg and hander tuck the toes under

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coming into your down facing dog feet

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hip distance apart I was a little bit

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wider if you need a bit more space for

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your belly really plug down through

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those hands and let’s just take a pedlar

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through the fie

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and if you’d like to we’re just going to

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take a little figure eight with the hips

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so the hips go to the right has a right

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knee bends and then hips go to the left

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is the left knee bends

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thinking about the side of the body

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lengthening as that leg straightens and

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then just settling back down

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take five slow deep breaths just in down

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facing dog

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come back down to your knees bring the

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thumbs together and then step the right

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foot forward so both hands are inside of

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that right leg take it inhale just shift

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the hips back and then as you exhale

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shift your hips forward or open across

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the collarbones if you need a block here

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just grab your block to come up a little

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bit higher you could even use two blocks

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if you need to I’m just going to hold it

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here just find a steady spot for the

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eyes

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if you can think of another action

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imagine your tailbone which is just

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right down the bottom of your sacrum

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it’s just reaching down slightly towards

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the floor and that should strengthen

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this opening across that left quadricep

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and hip flexor which all attaches into

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your lower back so now the favourites

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here it’s breathing into that sensation

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that’s coming up

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take one more inhale open across the

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chest slightly and then as he exhale

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we’re going to start to shift the hips

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back grab your other block bring them to

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the sides and then flex that right foot

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towards you take another inhale to

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lengthen up through the chest and then

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as you exhale just come forward down to

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where you can if you need to be up

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higher feel free to be up higher

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otherwise here if you don’t need the

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blocks and just bring your hands down

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try to draw that right hip back and the

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left hip forward we’re just going to

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stay here so if you’re really targeting

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the glutes the hamstrings on the outside

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of that right leg the ITB band which can

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get very tight and that really affects

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the low back nice easy steady breath

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and then on your next inhale let’s Bend

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through that right knee just shift your

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blocks off to the side and then let’s

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bring this right leg back tuck the toes

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under coming to down facing dog just for

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three breaths

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and then let’s come back down onto the

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knees bring the thumbs together so you

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can step that left leg forward so both

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hands are on the insiders creep it

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forward towards the center just to where

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you can make sure you’ve got enough room

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for your belly you want to creep that

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right knee just a little bit further

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back taking in how to just shift the

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hips back and as you exhale curling that

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tailbone slightly under to bring the

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hips forward once again using your block

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if you would like a little bit more

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heart here it’s particularly in the

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later stages of your pregnancy you just

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need that little bit more support

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enjoy being in this space of stillness

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and even though we’re still there’s

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still quite a lot going on in the body

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so just see if you can notice what’s

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happening just particularly on the

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exhale seeing if you can just let that

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right thigh just come a little bit

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further forward at the same time try not

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to over arch into the back here take one

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more inhale as you exhale we’re going to

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start to strain that left leg grab your

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other blog and start to flex that left

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foot towards you you might want to shift

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a bit further to the center or keep it

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out to the side depending on how your

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belly’s feeling taking in how to

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lengthen out and then exhale coming

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forward either stay here or bringing

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your hands down keep the left foot quite

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active so flex toes up towards the

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ceiling and gently drawing that left hip

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back this is often a really strong pose

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for most people I absolutely adore this

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pose its ardha hanumanasana which is

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leading you to the splits

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something to look forward to later down

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the track but so wonderful just as it is

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and just on that exhale just notice if

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you can staufen anyway

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and then let’s take an inhale bend that

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friendly just move the block off to the

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side once again you can keep both hands

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to the inside as you take that left leg

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back separate those hands shoulder

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distance apart coming into your down

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facing dog once again now we’re going to

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use that sequence again but we’re just

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going to add on slightly now you can

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come down to your knees and step forward

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with your hands together the way that we

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just did if you would like to let’s take

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this right leg up into three-legged dog

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straighten that right leg as much as you

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can everyone can try this one before we

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come down to the knees now if you need

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to come down to the knees bring that

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right little rip right leg down if you

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don’t just step that right foot forward

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you can just step it to the outside of

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that right hand and then come back down

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onto that left knee creeping that left

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knee back slightly you want to try to

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have this right knee over the ankle and

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if you need your block grab your block

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let’s keep the left toes curled under

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this time if you can coming down flat

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onto the hands

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and again if you want to curl that

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tailbone under and sub to arch through

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that upper spline slightly you’ll start

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to feel it being a little bit more

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deeper into that hip flexor oh that’s

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always muscle take one more inhale just

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open across the chest and then exhale

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started to straighten that right leg

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once again using your blocks if you

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would like to flexing that right foot

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take an inhale release the back toes

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down exhale fold forward we’re not going

262
00:15:56,319 –> 00:16:02,100
to hold it for as long this time and

263
00:16:02,100 –> 00:16:04,989
then in how to binge that right leg

264
00:16:04,989 –> 00:16:07,809
shift that left leg behind you just pop

265
00:16:07,809 –> 00:16:11,619
your blocks one two either side just in

266
00:16:11,619 –> 00:16:14,980
case you do need it strain that right

267
00:16:14,980 –> 00:16:18,309
leg and just right heel in line with the

268
00:16:18,309 –> 00:16:21,819
left knee extend those arms out take it

269
00:16:21,819 –> 00:16:24,999
inhale and then exhale just leaning over

270
00:16:24,999 –> 00:16:26,829
towards that right leg reaching out

271
00:16:26,829 –> 00:16:31,989
through the left fingertips and then if

272
00:16:31,989 –> 00:16:33,999
your necks okay here just turning the

273
00:16:33,999 –> 00:16:38,319
head to look up so try not to be white

274
00:16:38,319 –> 00:16:40,299
bearing down to that right hand just be

275
00:16:40,299 –> 00:16:43,199
light on the fingertips

276
00:16:44,220 –> 00:16:48,549
and then inhale coming back up as you

277
00:16:48,549 –> 00:16:50,199
exhale bring the hand down now you might

278
00:16:50,199 –> 00:16:51,610
want to just have your hand on the block

279
00:16:51,610 –> 00:16:53,739
or if you can have the hand all the way

280
00:16:53,739 –> 00:16:56,910
down and reach that right arm over and

281
00:16:56,910 –> 00:17:00,629
then look up towards the ceiling

282
00:17:09,220 –> 00:17:13,459
in how to come back up Bend that right

283
00:17:13,459 –> 00:17:15,260
knee just bring that right foot just a

284
00:17:15,260 –> 00:17:16,549
little bit closer in towards you and

285
00:17:16,549 –> 00:17:20,539
keep that leg turned out okay place that

286
00:17:20,539 –> 00:17:22,640
right hand to the inside of the knee

287
00:17:22,640 –> 00:17:24,559
left hand to the waist and turning the

288
00:17:24,559 –> 00:17:34,190
head to look over the left shoulder take

289
00:17:34,190 –> 00:17:36,110
an inhale extend the arms out and then

290
00:17:36,110 –> 00:17:38,179
as the exhale let’s bring that right

291
00:17:38,179 –> 00:17:40,970
elbow down to the thigh and reach that

292
00:17:40,970 –> 00:17:43,279
left arm up index finger and thumb just

293
00:17:43,279 –> 00:17:53,299
slightly touching and let’s inhale come

294
00:17:53,299 –> 00:17:56,179
back up as you exhale bringing that hand

295
00:17:56,179 –> 00:17:58,130
down onto the block onto the mat extend

296
00:17:58,130 –> 00:18:00,139
that right leg away reaching out through

297
00:18:00,139 –> 00:18:02,960
that right hand inhale and then exhale

298
00:18:02,960 –> 00:18:06,169
let’s come all the way back up Bend that

299
00:18:06,169 –> 00:18:07,370
right knee once again

300
00:18:07,370 –> 00:18:09,230
hands to the waist we’re going to just

301
00:18:09,230 –> 00:18:11,990
turn slightly towards that right leg

302
00:18:11,990 –> 00:18:14,240
bring the hands down in front of you and

303
00:18:14,240 –> 00:18:16,460
start to walk your hands forward just to

304
00:18:16,460 –> 00:18:18,740
where you can if you can pop them flat

305
00:18:18,740 –> 00:18:20,750
onto the mat let the head just relax

306
00:18:20,750 –> 00:18:23,059
down lengthen out through both sides of

307
00:18:23,059 –> 00:18:25,330
the waist

308
00:18:34,149 –> 00:18:36,489
particularly if Union the latest stages

309
00:18:36,489 –> 00:18:39,399
of your pregnancy feel free to stay here

310
00:18:39,399 –> 00:18:40,929
the next couple of things are just an

311
00:18:40,929 –> 00:18:43,089
option if you’re in your first or second

312
00:18:43,089 –> 00:18:48,189
trimester bring that left foot back walk

313
00:18:48,189 –> 00:18:49,959
your hands slightly back towards that

314
00:18:49,959 –> 00:18:51,669
right foot and then start to straighten

315
00:18:51,669 –> 00:18:54,249
that left leg place the left heel down

316
00:18:54,249 –> 00:18:56,829
and so it’s as if we’re in our warrior

317
00:18:56,829 –> 00:18:58,719
two legs and we’re just going to walk

318
00:18:58,719 –> 00:19:00,909
those hands out once again let the head

319
00:19:00,909 –> 00:19:03,509
relax down

320
00:19:15,440 –> 00:19:18,960
and then let’s just come back down onto

321
00:19:18,960 –> 00:19:21,210
that right other left knee if I’m walk

322
00:19:21,210 –> 00:19:23,580
your hands back towards the front and

323
00:19:23,580 –> 00:19:26,279
then step that right leg back coming

324
00:19:26,279 –> 00:19:30,149
into your down facing dog it’s taking a

325
00:19:30,149 –> 00:19:33,169
couple of breaths here

326
00:19:39,240 –> 00:19:41,620
let’s take the left leg up into

327
00:19:41,620 –> 00:19:48,309
three-legged dog this is an option try

328
00:19:48,309 –> 00:19:49,990
to keep this left leg parallel rather

329
00:19:49,990 –> 00:19:53,820
than opening at the hip at the moment

330
00:19:54,600 –> 00:19:57,490
take one more inhale either coming down

331
00:19:57,490 –> 00:19:59,740
to your knees to step foot or step that

332
00:19:59,740 –> 00:20:01,539
left foot forward to the outside of the

333
00:20:01,539 –> 00:20:03,669
left hand walking that left foot back to

334
00:20:03,669 –> 00:20:04,450
the center

335
00:20:04,450 –> 00:20:07,390
come down onto that right knee let’s

336
00:20:07,390 –> 00:20:10,390
keep the toes tucked under if you can

337
00:20:10,390 –> 00:20:14,850
hands flat on the mat or onto your block

338
00:20:18,330 –> 00:20:20,590
we’re just going to add that little curl

339
00:20:20,590 –> 00:20:22,990
of the tailbone down and then little

340
00:20:22,990 –> 00:20:26,159
arch of the spine up

341
00:20:35,880 –> 00:20:39,940
and then inhale open across the

342
00:20:39,940 –> 00:20:42,780
collarbones and then exhale Sun

343
00:20:42,780 –> 00:20:45,400
destroying that left leg walking the

344
00:20:45,400 –> 00:20:47,320
hand out to the side using both blocks

345
00:20:47,320 –> 00:20:49,240
if you need to here remember that take

346
00:20:49,240 –> 00:20:51,280
an inhale to come up and then exhale

347
00:20:51,280 –> 00:20:53,550
walking your hands forward

348
00:20:53,550 –> 00:20:56,640
you can release the back toes down

349
00:20:56,640 –> 00:21:01,200
trying to keep this left leg parallel

350
00:21:12,790 –> 00:21:17,360
and then inhale coming forward onto that

351
00:21:17,360 –> 00:21:19,690
right knee left knee sorry

352
00:21:19,690 –> 00:21:22,340
bring that right foot behind you and

353
00:21:22,340 –> 00:21:25,130
then start to straighten up step that

354
00:21:25,130 –> 00:21:26,780
left foot slightly forward to the left

355
00:21:26,780 –> 00:21:30,110
Chili’s in line with the right knee open

356
00:21:30,110 –> 00:21:32,510
the arms out take an inhale and then

357
00:21:32,510 –> 00:21:34,940
exhale leaning down towards this left

358
00:21:34,940 –> 00:21:37,340
leg very light with that left hand and

359
00:21:37,340 –> 00:21:39,320
then turning the head look up towards

360
00:21:39,320 –> 00:21:41,000
the ceiling make sure you’re not locking

361
00:21:41,000 –> 00:21:43,070
out from this neat little bend through

362
00:21:43,070 –> 00:21:49,520
the knee if you need to and often this

363
00:21:49,520 –> 00:21:51,559
right shoulder will want to come forward

364
00:21:51,559 –> 00:21:53,690
you want to keep bringing the left

365
00:21:53,690 –> 00:21:56,270
shoulder forward so really lengthening

366
00:21:56,270 –> 00:22:02,720
out through the side body and then

367
00:22:02,720 –> 00:22:05,929
inhale coming back up and as you exhale

368
00:22:05,929 –> 00:22:08,450
hand on to the block or on to the mat

369
00:22:08,450 –> 00:22:11,419
reaching this left arm over who is

370
00:22:11,419 –> 00:22:14,350
holding here

371
00:22:24,780 –> 00:22:29,100
and then let’s inhale come back up bend

372
00:22:29,100 –> 00:22:30,780
that left knee bring the foot a little

373
00:22:30,780 –> 00:22:32,760
bit closer in towards you left hand to

374
00:22:32,760 –> 00:22:34,590
the inside of the knee right hand to the

375
00:22:34,590 –> 00:22:36,930
waist and just opening out looking to

376
00:22:36,930 –> 00:22:44,940
the right-hand side inhale extend the

377
00:22:44,940 –> 00:22:47,580
arms up as you exhale left elbow comes

378
00:22:47,580 –> 00:22:50,340
down to the left side bring the index

379
00:22:50,340 –> 00:22:52,350
finger and thumbs together looking up

380
00:22:52,350 –> 00:23:02,850
towards the ceiling in how to come back

381
00:23:02,850 –> 00:23:06,480
up and down lock onto the mat reach that

382
00:23:06,480 –> 00:23:10,620
left leg away exhale completely here

383
00:23:10,620 –> 00:23:14,330
take one more inhale and then exhale

384
00:23:14,330 –> 00:23:18,480
coming back up then bend that knee once

385
00:23:18,480 –> 00:23:22,260
again hands to the waist turning to face

386
00:23:22,260 –> 00:23:24,240
that left leg slightly just on a big

387
00:23:24,240 –> 00:23:26,370
diagonal and then bringing those hands

388
00:23:26,370 –> 00:23:30,210
down walk your hands out just to where

389
00:23:30,210 –> 00:23:36,390
you can think about lengthening out

390
00:23:36,390 –> 00:23:39,560
through both sides of the waist

391
00:23:48,590 –> 00:23:50,760
remember it’s an option to just stay

392
00:23:50,760 –> 00:23:52,590
where you are if you’d like to just

393
00:23:52,590 –> 00:23:53,910
bring your hands a little bit closer in

394
00:23:53,910 –> 00:23:55,770
towards you bring the right foot behind

395
00:23:55,770 –> 00:23:59,190
you lift up place that right heel down

396
00:23:59,190 –> 00:24:01,950
and then burn into that left leg so it’s

397
00:24:01,950 –> 00:24:04,110
as if you’re in warrior 2 legs and then

398
00:24:04,110 –> 00:24:05,790
walk your hands out again just to where

399
00:24:05,790 –> 00:24:07,680
you can lengthening out through both

400
00:24:07,680 –> 00:24:14,240
sides of the waist nice easy breath

401
00:24:26,210 –> 00:24:28,890
and then just bring the hands a bit

402
00:24:28,890 –> 00:24:30,420
closer towards you come back down onto

403
00:24:30,420 –> 00:24:33,270
that knee walk the hands back to Center

404
00:24:33,270 –> 00:24:35,400
everywhere I’m just making your way back

405
00:24:35,400 –> 00:24:39,320
into down facing dog

406
00:24:48,290 –> 00:24:51,320
and then just come down to the left knee

407
00:24:51,320 –> 00:24:54,740
the right knee just make your way to a

408
00:24:54,740 –> 00:24:56,330
seated position just sit over to one

409
00:24:56,330 –> 00:25:01,790
side and let’s have the right leg in

410
00:25:01,790 –> 00:25:03,950
front of the left if you need to just

411
00:25:03,950 –> 00:25:05,270
sit on a cushion here just to elevate

412
00:25:05,270 –> 00:25:11,750
your hips and extend those arms out take

413
00:25:11,750 –> 00:25:14,450
an inhale as you exhale let’s reach down

414
00:25:14,450 –> 00:25:17,450
towards that right hand extend the left

415
00:25:17,450 –> 00:25:20,090
arm over and then in how to come back up

416
00:25:20,090 –> 00:25:22,340
through Center exhale leaning out over

417
00:25:22,340 –> 00:25:23,840
towards the left keep pressing down for

418
00:25:23,840 –> 00:25:26,330
that right sitting bone and then inhale

419
00:25:26,330 –> 00:25:29,510
up through Center exhale down to the

420
00:25:29,510 –> 00:25:32,930
right inhale up through Center and

421
00:25:32,930 –> 00:25:37,250
exhale down to the left inhale up

422
00:25:37,250 –> 00:25:38,750
through Center and this time we’re just

423
00:25:38,750 –> 00:25:42,680
going to hold it over to the right you

424
00:25:42,680 –> 00:25:43,940
might want to stay on your hand if you

425
00:25:43,940 –> 00:25:45,500
can come down all the way the forearm to

426
00:25:45,500 –> 00:25:47,270
make sure you’ve got plenty of space for

427
00:25:47,270 –> 00:25:57,560
your belly and turn the head look up one

428
00:25:57,560 –> 00:26:02,990
more inhale exhale completely there and

429
00:26:02,990 –> 00:26:05,230
then inhale coming all the way back up

430
00:26:05,230 –> 00:26:07,730
let’s take an inhale lengthen through

431
00:26:07,730 –> 00:26:08,210
the spine

432
00:26:08,210 –> 00:26:10,010
move your feet a little bit further away

433
00:26:10,010 –> 00:26:11,840
from you so you got spicy ovett belly

434
00:26:11,840 –> 00:26:13,820
and then hands out in front of you and

435
00:26:13,820 –> 00:26:16,820
just walking your hands forward let the

436
00:26:16,820 –> 00:26:19,690
head relax down

437
00:26:27,930 –> 00:26:29,940
and then let’s walk the hands back up

438
00:26:29,940 –> 00:26:31,920
we’ll swap the legs around so just have

439
00:26:31,920 –> 00:26:34,890
the left leg in front reach those arms

440
00:26:34,890 –> 00:26:37,260
out to the side again take an inhale

441
00:26:37,260 –> 00:26:42,840
exhale over towards the left inhale up

442
00:26:42,840 –> 00:26:45,240
through Center exhaling over to the

443
00:26:45,240 –> 00:26:49,890
right inhale up through Center exhaling

444
00:26:49,890 –> 00:26:53,280
over to the left one more time right

445
00:26:53,280 –> 00:26:56,730
left inhale up exhale over to the right

446
00:26:56,730 –> 00:27:00,990
and then inhale up and then exhale over

447
00:27:00,990 –> 00:27:02,790
to the left we’re just going to hold it

448
00:27:02,790 –> 00:27:17,340
here and turn the hedge look up and then

449
00:27:17,340 –> 00:27:19,620
inhale up through Center let’s exhale

450
00:27:19,620 –> 00:27:29,160
over to the right just hold here and

451
00:27:29,160 –> 00:27:32,610
then inhaling coming back up and as you

452
00:27:32,610 –> 00:27:34,140
exhale just move those feet just a

453
00:27:34,140 –> 00:27:35,490
little bit further away from you so you

454
00:27:35,490 –> 00:27:38,660
can just walk your hands forward

455
00:27:50,590 –> 00:27:55,059
really letting the breath just slow down

456
00:28:01,440 –> 00:28:05,580
feelings shoulders relaxed

457
00:28:10,940 –> 00:28:12,890
you

458
00:28:12,890 –> 00:28:16,280
and then let’s inhale walk your hands

459
00:28:16,280 –> 00:28:19,100
back up and we’ll just get ready for

460
00:28:19,100 –> 00:28:20,780
shavasana so make sure you’ve got your

461
00:28:20,780 –> 00:28:23,570
bolster or one or two cushions that you

462
00:28:23,570 –> 00:28:26,299
can have in front of you so pop the

463
00:28:26,299 –> 00:28:28,730
questions down lying down on your left

464
00:28:28,730 –> 00:28:33,350
hand side use your block or a pillow for

465
00:28:33,350 –> 00:28:35,500
your head

466
00:28:36,220 –> 00:28:38,660
let’s grabbing those cushions or bolster

467
00:28:38,660 –> 00:28:42,170
pop that right knee on top put that left

468
00:28:42,170 –> 00:28:44,870
hand just be relaxed right hand slightly

469
00:28:44,870 –> 00:28:46,520
in front of you you can just rest it on

470
00:28:46,520 –> 00:28:48,740
your side and then closing down your

471
00:28:48,740 –> 00:28:50,919
eyes

472
00:29:02,860 –> 00:29:05,510
yes with each exhale let the body just

473
00:29:05,510 –> 00:29:11,300
get a little bit softer another face to

474
00:29:11,300 –> 00:29:13,780
be soft

475
00:29:20,570 –> 00:29:22,729
I’m just going to rest here just for a

476
00:29:22,729 –> 00:29:25,419
few minutes

477
00:30:20,450 –> 00:30:24,420
now feeling free to stay here if you’ve

478
00:30:24,420 –> 00:30:27,720
got the time otherwise just generally

479
00:30:27,720 –> 00:30:38,700
starting to deep into your breathing so

480
00:30:38,700 –> 00:30:43,410
wiggle your fingers and toes gently open

481
00:30:43,410 –> 00:30:47,400
your eyes just bring that right hand

482
00:30:47,400 –> 00:30:49,770
down in front of you in the right knee

483
00:30:49,770 –> 00:30:51,510
down just carefully make your way up to

484
00:30:51,510 –> 00:30:59,070
a comfortable seated position either

485
00:30:59,070 –> 00:31:00,690
sitting on your cushions or just cross

486
00:31:00,690 –> 00:31:03,510
your legs wrist the hands lightly on

487
00:31:03,510 –> 00:31:07,040
your thighs close your eyes

488
00:31:17,150 –> 00:31:18,650
let’s bring the palms their hands

489
00:31:18,650 –> 00:31:23,990
together into prayer and just to finish

490
00:31:23,990 –> 00:31:25,430
today let’s bring the fingertips in

491
00:31:25,430 –> 00:31:28,640
between the eyebrows for Cle thought to

492
00:31:28,640 –> 00:31:31,730
the lips for honest speech and in front

493
00:31:31,730 –> 00:31:34,640
of the chest for an open heart bearing

494
00:31:34,640 –> 00:31:36,940
the head down towards your hands

495
00:31:36,940 –> 00:31:39,920
and when you’re ready you can open your

496
00:31:39,920 –> 00:31:41,530
eyes

497
00:31:41,530 –> 00:31:44,150
thank you so much for joining me today I

498
00:31:44,150 –> 00:31:46,550
hope you’re feeling good take care of

499
00:31:46,550 –> 00:00:00,000
yourself and I’ll see you next time

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