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Preparing for Deep Backbends in Yoga with Kino MacGregor

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when you’re preparing for deep backbends

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what you want to do is figure out how to

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find a nice solid foundation in your

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legs and then get the strength to lift

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the spine up out of the torso

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here’s a great movement that’s a

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wonderful preparation for back bending

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and a preparation for opening the spine

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standing with your feet together right

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you’ll notice if you totally together

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not hips width apart this will assure

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that you’re not gonna turn your feet out

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to the side too much press into your

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legs through the base of the big toe

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little toe in the heel let the kneecaps

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raise suck in the pelvic floor and then

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begin sending the pelvis slightly

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forward then lift the spine up out of

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the pelvis keeping a solid foundation

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and then as you exhale we’re gonna lean

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to the right if you find this

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challenging you can take your right hand

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onto the pelvis and press it over a

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little bit lifting the spine up out of

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the pelvis keep your gaze at the left

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fingers you want to suck in the belly

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and this is strengthening your back

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muscles building you a nice solid

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foundation in the legs eventually taking

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both hands out to the side gazing at the

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fingers and you come back to the center

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feel that nice solid foundation and then

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we’re gonna lean to the left remember

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that’s challenging you’re gonna take the

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left hand to the side of your pelvis and

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press that will deepen the stretch along

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the right side as you look towards the

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right fingers you want to suck in the

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belly and lift the spine up out of the

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pelvis both hands together it’s probably

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the most effective you’ll find this a

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very challenging lateral stretch but

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it’s also opening the spine getting the

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energy to travel and back up the spine

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we don’t want to stop there since this

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is preparing us for back bends so the

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last and final frontier of this movement

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is gonna be to go all the way back feel

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your feet close together press into the

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heels find the bones of the pelvis and

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tilt them forward sending the pelvis

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forward find your lower belly lift the

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low belly up out of the pelvis find your

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ribs lift the ribs up out of the pelvis

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roll the shoulder blades down the back

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and drop your head gently back take your

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hands into prayer and if you’re having a

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hard time breathing you could keep your

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head lifted otherwise let your head

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back looking for the floor pressing

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firmly into the foundation and to

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challenge the movement all the way take

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your hands over the top of the head

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pressing into the foundation letting

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them open come back to the center hands

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in prayer all the way back you could

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hold each of those positions for about

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50 brats or build up to holding for 50

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breaths

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