Ra yoga

Yoga for Rheumatoid Arthritis (Practical Session)

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hi my name is Emily and I’m a yoga

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instructor when you start a yoga program

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it is really important to consult a

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physician it is also important to take a

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yoga class to make sure that the

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positions you’re doing are right if you

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feel pain because of one position you

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should stop doing that position or just

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change it you should also take breaks

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between each exercise if you feel

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moderate to high pain you should stop

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the program and try it again the next

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day okay so this movement is the single

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leg raising you’re going to lift your

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leg up as high as you can with your

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knees straight and then bring it down

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and your other leg make sure to keep

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your knees straight and come back down

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that’s it okay so the next move is the

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embryo you’re gonna bring your knees to

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your chest and hold under your ties

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and then come back for the first warm-up

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exercise we’re going to walk with the

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knees up so just bring your knees up and

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walking at the same speed you would be

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walking usually we’re going to do that

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for a couple of seconds

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then we’re going to walk with the heels

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touching your ties backwards that’s it

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so keep walking the same speed

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and the last one we’re going to bring

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the knees up but on your side so just

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bring the knees up on the side the same

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way you did but in front

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perfect

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with feet open you’re going to bring the

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arms up this is another warm-up exercise

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we’re going to do the twist like this

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just bring your just right and left with

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your arms up

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that’s it really good okay so with the

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feet

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open we’re going to bring the arms up

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inhale while going backwards and then

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exhale go forward

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and when we’re going to do it again

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bring your arms up go backwards and then

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go forward

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and come back up

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so this warm-up exercises the sideways

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bending we’re going to bring your arms

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up and inhale at the same time and go on

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one side and up and on the other side

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and the next position is the palm tree

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pose so we’re going to bring the arms up

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inhale and be as tall as you can and

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exhale come down ok so the next one is

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the Warriors pose we’re going to take a

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step with the leg on the map and then

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just turn your toes on the way you’re

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facing and the toes that are back to

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bring your arms up here and bend the

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knee in front and stay there for one

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breathing

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and come back up

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the next pose is the corpse pose so

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you’re just going to lie down your hands

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facing the ground inhale and then exhale

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and inhale

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exhale okay so the next one is the easy

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pose we’re going to bring our legs

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crossed close to the body keep your back

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straight and if you’re not comfortable

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you can keep your legs further just take

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a big breath inhale and then exhale one

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more time inhale and exhale and okay so

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the next one is the half bow pose I’m

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going to bring our leg up like that and

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try to hold it with the same hand and if

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you can’t touch the your foot you can

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try to touch your heel that’s it and

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then you can change your leg bring your

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left leg up or right if you’re you have

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to touch your right and with the same

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hand hold your foot or your knee your

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heel and come back down for the half bow

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pose if when you grab your leg it

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doesn’t stretch at all you can bring

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your knee up a little bit but still you

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don’t have to bring your heel to your

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thigh and stay there for a couple of

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seconds and then come back down and you

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can do the left leg after this is the

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half let’s expose what you have to do is

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bring the first leg and cross it over

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your tie and then you have to cross the

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other leg under the first one put your

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hands on your knees and stay there

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breathe and keep your back straight now

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well I will show you the frontal brain

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cleansing breath that will help you

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improve your yoga positions as you

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inhale just relax your abdominal muscles

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and let the air enter your body and then

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as you exhale contract the same muscles

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to force the breathing okay so the next

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pose is the triangular palm tree pose

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we’re going to take a step again on the

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mat toes facing the direction you’re

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looking at and we’re going to bring the

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arms up like the palm tree pose and then

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go to the side and breathe

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and come back up

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for the bridge pose keep your hands on

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the ground and with your knees bent lift

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your pelvis up and stay there for a

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couple of seconds and come back down

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okay so did this is the fish pose you’re

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gonna lift your toes torso up and keep

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your head on the floor so just it’s

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going to lift for about one inch and

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then bring it down for the cat pose just

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with your hands and knees on the ground

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lift your body up and just roll like a

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cat and come back down

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for this position it’s called the head

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to knee position you’re going to bring

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one leg really close to to your body the

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other leg is straight on the side and

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you have to go grab your foot with your

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hands and if you can’t reach your foot

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just grab your leg it’s not a problem

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and combine for the cobra pose with your

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hands under your shoulders just push

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your shoulders up as far as you can

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sit and come back down for the triangle

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pose we’re going to take a step to our

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your left and my right bring your toes

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to the side bring your arms up right

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here and then you’re going to turn your

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arms so the the you can touch your your

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leg and bring the other arm through the

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sky and make sure your shoulders are

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straight and come back that’s it so for

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the swinging pose we’re going to bring

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our arms to our shoulders then lean

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forward and try to keep your back

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straight and then we’re going to bring

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our body to the right and then to the

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left take your time try to stay really

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keep your back straight come back on the

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other side

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and come back up

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okay so the next one is the tree pose

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we’re going to bring our leg to our the

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right leg to our left leg this way this

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is the easiest way to do it

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bring your arms to your chest and just

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stay there try not to move and look at

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one point it doesn’t move and for the

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hardest way to do the tree pose you’re

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going to bring your leg up here and your

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arms to the sky and just stay there

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and then you can come back

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this is called the sleeping pose what

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you have to do is bring your the back of

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your hands to the ground and just drop

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your forehead and so it touches the

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ground stay there and breathe

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you

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