Restorative yoga certification

Restorative Yoga Class : relieve Stress and Anxiety

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hi welcome to heart alchemy yoga my name

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is Gloria Braccio and we are at the

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springs la in the Downtown Arts District

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of Los Angeles thank you so much for

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joining us today is all about

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distressing maybe you’ve had a long work

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day maybe you’ve had a long work week

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maybe you’re just going through some

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really trying times this practice is a

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tool for you to to really let go to

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breathe deeply any of this tension that

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you’re holding on to if you have any

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anger depression anxiety stress this

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practice is for you so I know I’ve had

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days or weeks where it’s felt pretty

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rough and I really just felt so blessed

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that we have yoga as a tool some of us

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don’t and this is why we’re doing this

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on YouTube so it’s accessible to so many

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more people yeah so please welcome my

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friends

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I have Katie here and Sabrina and

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meredith so please get yummy with us

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even if you are not feeling yummy right

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now guarantee you’ll feel a little bit

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better if not a lot better in about 30

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minutes so main thing let’s just focus

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on our breath always that’s the main

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thing and then you’ll see that we have

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our props here to support us blocks

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blanket bolster and a strap some of you

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have some or all of these at home so if

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you want to pull them out right now is a

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good time if you don’t have these props

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you don’t need them you can find

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something like a heavy book you can find

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heavy sheets or your comforter as a

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blanket if you don’t have a bolster

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you’re welcome to you

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is pillows or you can use double

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blankets and Katie will show us how to

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do that whenever we get around to that

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part of using it and then straps you can

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use a belt that you you know put around

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your waist you can also use a scarf you

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can also use a towel depending on on the

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pose that we’re doing so you can always

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modify and/or I highly suggest that you

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do purchase props I wasn’t super into

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props before until I started to see how

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they truly did support and expand my

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practice so I do suggest you get that so

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if you want to wait and watch this video

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later go run to the store come back you

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can do that too

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so let’s begin let’s start sitting up

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and I’m just going to ask this to close

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our eyes

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and naturally you can see you kind of

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calm down and take a deep breath so

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let’s take a deep breath together big

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inhale and exhale good deep inhale again

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exhale open your mouth beautiful again

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one light one more like that inhaling

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open mouth exhale awesome and inhale

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again I’ll make a little bit of noise ah

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good you probably liked that read it

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again inhaling a little bit noisier ah

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good yeah you’ll notice just making some

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sounds release some more stress in the

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body so just to loosen some things up

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we’re going to do our Sufi circles or a

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Sufi grind so we’re struggling from our

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hips the hands are just easily gently

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resting on the thighs or the knees and I

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do recommend you close your eyes again

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right so whatever stress you’ve picked

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up from the day or from other people

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relationships co-workers boyfriends

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husbands kids right let’s just breathe

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into that and what I’ve also realized

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has helped is when we think of those

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people who have been a little difficult

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with us that we breathe into them and

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maybe bless them

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have compassion for anything that

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they’re going through that always makes

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the heart a little lighter and the

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situation a little softer good you can

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inhale on the way forward exhale on the

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way back good and then just a few more

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in this direction and when you feel

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complete you’ll just reverse the

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direction yeah and you’ll notice how as

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you breathe as you circle you kind of

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get into the hips you get into the

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ribcage get into the wrists the elbows

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the shoulders and again just keep the

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eyes closed to keep dropping in right

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times we take on so much from the outer

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world know sometimes we self impose

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demands that we think others have on us

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deadlines and sometimes they’re real and

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sometimes we put on way more pressure

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than we need to especially if you’re a

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perfectionist or that type A personality

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I’m just asking you to be a little

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gentle with yourself now

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if not a lot gentle good and a few more

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here when we come to Center big inhale

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keep the eyes closed lift the breath all

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the way through the crown of the head

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lift it and hold it lift it from your

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seat feel the breath get bigger expand

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almost like you’re lifting light all the

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way through the crown of the head big

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exhale awesome now let’s get to our

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props so this is my favorite so we’ll

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start there and a great one to do when

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you really want to sort of release and

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maybe feel safe and nurtured again is

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Child’s Pose

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so everyone we’re going to put our

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bolster in front of us and I like to

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bring the bolster maybe midway in to my

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thighs on this one some of you if you

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know you this hurts your shins or your

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knees the backs of your knees it’ll help

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to put the blanket between the creases

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yeah and all we’re going to do in

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Child’s Pose is we’ll sit our hips back

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into our heels and we’re just going to

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turn onto our left ear and we’re going

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to cactus our arms

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and then we’re going to close our eyes

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yeah so you can see how Katie used her

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three blankets as a bolster this Child’s

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Pose helps us to maybe remember that

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fetal position we were in in utero

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so feeling of safety of being nurtured

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the thing is when we’re stressed we

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actually don’t feel safe right that’s

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why when you know your stress your heart

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races

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maybe you sweat more you definitely move

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and talk faster

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really want you to feel your heart melts

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into the bolster or the blankets

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the thing about distressing and why we

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do these poses we want to hold them for

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several minutes because you’re allowing

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your nervous system to really slow down

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if you’re going to focus on something

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please focus on the breath or maybe this

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pose really just allows you to stop

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thinking and you don’t actually have to

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think about your breath so we call this

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our supported Child’s Pose again if you

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don’t have a bolster at home please do

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yourself a favor and buy one there many

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affordable ones online and the pricier

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ones tend to have maybe better filling

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inside of them or last longer or a nice

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material okay so this is just an easy

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way to really melt the heart and not

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just in a figurative sense right really

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just let the chest soften

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also easy way to soften the hips good

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just say even out the sides will inhale

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and will slowly turn our head onto our

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right ear yeah and again you always want

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to move gently especially if you’re

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bringing your nervous system your heart

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rate all of that just to a softer space

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so just move slowly and be gentle with

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yourself if you ever go to a restorative

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class where you might find this type of

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pose a lot of work with bolsters or

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props

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you’ll probably hold this pose anywhere

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from five to ten minutes and again we do

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that we take this time for self-care to

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undo all the hours of stress that we’ve

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put ourselves through throughout the day

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I noticed some people actually don’t

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have the patience to be in a restorative

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class and I think sometimes those are

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the people who need it the most because

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they’re not used to slowing down so much

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but we ease into it right so use this

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video this isn’t a full restorative

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class it’s just a taste of softer gentle

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poses yeah all right ladies so we’re

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going to slowly moving very slowly and

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gently plant the hands and come up to a

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seated position beautiful let’s just

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move the bolster out of the way for now

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and we’re going to come on to our backs

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so at this point you should feel you

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know fairly relaxed but now there’s

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maybe some tension that we’re feeling

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right so everyone can lay on their bats

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and make sure you have your strap

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available and again if you don’t have a

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strap for this one you may be able to

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just use your hands for the stretch

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we’re about to do so yeah a lot of us

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have stress in our lower back or

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hamstrings from sitting walking standing

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driving in the car so this is just an

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easy gentle hamstring back opener so

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we’re gonna do here is you’ll take your

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strap we’ll start with the right foot

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you can step the foot into the strap and

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the strap is right around the balls of

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the foot or right above the arch and

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again you might be pretty tight so maybe

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you just bring your leg just to the edge

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where it feels a nice stretch right if

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it hurts you got a pull back if it’s

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really shaking so much just pull back a

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little bit and just notice any

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unnecessary tension I notice a lot of

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people sort of really stress their arms

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out or their grip and you don’t need

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much here just try to keep your sacrum

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on the ground long in the spine and

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maybe take both straps in the left hand

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I want you to take your right thumb and

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hook your right hip crease and just draw

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that hip a little bit lower or away from

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you yeah now as you do that you can

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still pull that right foot a little bit

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more towards the floor behind you

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and just breathe naturally you’re also

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welcome to close your eyes maybe the

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whole practice close your eyes and you

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can just play with your flexibility some

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people can even go a little bit deeper

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it’s nice to keep the ankle over the hip

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or keep drawing that right hip away from

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you but keep pulling that foot towards

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you but breathe not you’re welcome to

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really flex the left foot so draw the

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left toes towards your left shin if

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that’s too much for you and you feel

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fine relaxing the foot that’s okay too

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just whatever you do be gentle then you

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can find a variation here we’re going to

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inhale take the straps in your right

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hand we’re going to exhale draw open

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that leg or that foot towards the right

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floor and you don’t actually need to or

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maybe even want to bring the right foot

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to the floor really want to keep your

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pelvis level so it helps to now really

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activate the left foot and make sure the

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left bootie is still on the ground yeah

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and again you can just play with that

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00:16:59,320 –> 00:17:01,780
stretch a little bit deeper draw the

261
00:17:01,780 –> 00:17:04,990
foot towards the head yeah and then

262
00:17:04,990 –> 00:17:07,470
we’ll inhale slowly back to Center and

263
00:17:07,470 –> 00:17:11,050
then just take your time just release

264
00:17:11,050 –> 00:17:16,359
out of the strap and let’s just feel

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00:17:16,359 –> 00:17:19,270
even here before we move to the other

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00:17:19,270 –> 00:17:20,380
side

267
00:17:20,380 –> 00:17:23,049
so straighten out the right leg kind of

268
00:17:23,049 –> 00:17:26,349
a short shavasana and then we’ll take

269
00:17:26,349 –> 00:17:37,390
the left foot into the strap good and

270
00:17:37,390 –> 00:17:40,059
just notice the difference between the

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00:17:40,059 –> 00:17:43,900
left and the right side you can hold

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00:17:43,900 –> 00:17:45,760
this in your right hand and then take

273
00:17:45,760 –> 00:17:48,730
your left thumb in the hip crease draw

274
00:17:48,730 –> 00:17:52,330
the hip away from you okay we always

275
00:17:52,330 –> 00:17:56,309
want to try to keep our pelvis level

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00:17:59,070 –> 00:18:02,650
good and if it’s a deep stretch for you

277
00:18:02,650 –> 00:18:06,460
make sure you take deeper breaths your

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00:18:06,460 –> 00:18:08,260
choice if you want to activate the right

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00:18:08,260 –> 00:18:16,539
foot or just soften that leg just see

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00:18:16,539 –> 00:18:20,020
how deep you want to take the stretch on

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00:18:20,020 –> 00:18:25,049
this side today in this moment right

282
00:18:30,600 –> 00:18:33,220
just notice you can always use your

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00:18:33,220 –> 00:18:35,950
exhale to go a little bit deeper so I

284
00:18:35,950 –> 00:18:41,290
like to inhale here exhale take my foot

285
00:18:41,290 –> 00:18:46,120
little bit deeper yeah really feel this

286
00:18:46,120 –> 00:18:50,290
in my hamstring but hamstrings totally

287
00:18:50,290 –> 00:18:52,180
connected to your lower back so I feel

288
00:18:52,180 –> 00:18:55,900
it there as well good inhale and then on

289
00:18:55,900 –> 00:18:57,580
the exhale make sure it’s in the left

290
00:18:57,580 –> 00:19:00,010
hand can pop your right arm out to the

291
00:19:00,010 –> 00:19:03,280
side and draw the left foot down towards

292
00:19:03,280 –> 00:19:06,400
the left floor but make sure that right

293
00:19:06,400 –> 00:19:08,920
hip or booty stays on to the floor as

294
00:19:08,920 –> 00:19:11,950
opposed to right lifting it off that’s

295
00:19:11,950 –> 00:19:15,490
it I’m just going to check on everyone

296
00:19:15,490 –> 00:19:23,040
here are you ladies feeling relaxed yet

297
00:19:23,040 –> 00:19:39,240
good yay yeah beautiful nice right

298
00:19:39,240 –> 00:19:41,830
everyone looks great I’m really luxe

299
00:19:41,830 –> 00:19:45,510
right I’m feeling really relaxed okay

300
00:19:45,510 –> 00:19:50,170
let’s inhale back up to Center and take

301
00:19:50,170 –> 00:19:54,460
your time slowly release just come into

302
00:19:54,460 –> 00:19:57,900
a short shavasana again

303
00:20:02,149 –> 00:20:08,730
good make sure you have a little bit of

304
00:20:08,730 –> 00:20:10,830
space we’re just going to do a spinal

305
00:20:10,830 –> 00:20:12,450
twist since we’re on our back

306
00:20:12,450 –> 00:20:14,640
so let’s hug our right knee into the

307
00:20:14,640 –> 00:20:18,659
belly you decide how deep you want to

308
00:20:18,659 –> 00:20:23,549
pull it in let’s pop the right arm out

309
00:20:23,549 –> 00:20:26,070
to the side and maybe shift your hips

310
00:20:26,070 –> 00:20:29,220
over a few inches to the right then

311
00:20:29,220 –> 00:20:31,049
we’re going to cross that knee over

312
00:20:31,049 –> 00:20:33,210
towards the left floor it doesn’t have

313
00:20:33,210 –> 00:20:37,020
to touch the floor so you have to decide

314
00:20:37,020 –> 00:20:39,500
what feels good and right for your body

315
00:20:39,500 –> 00:20:44,279
today I actually like my bolster here so

316
00:20:44,279 –> 00:20:47,850
I’m gonna rest my knee there oh that’s

317
00:20:47,850 –> 00:20:52,740
yummy some of you want a different twist

318
00:20:52,740 –> 00:20:55,140
right so you’re welcome to take it to

319
00:20:55,140 –> 00:20:59,399
the floor oh that might crack your back

320
00:20:59,399 –> 00:21:04,740
a little bit yeah so you can play with

321
00:21:04,740 –> 00:21:07,710
it here again let’s close our eyes our

322
00:21:07,710 –> 00:21:11,490
twists are so good it’s all the way from

323
00:21:11,490 –> 00:21:21,029
hips to shoulders and more it’s so

324
00:21:21,029 –> 00:21:25,649
amazing how so many of us in fast paced

325
00:21:25,649 –> 00:21:28,549
America actually don’t take time to

326
00:21:28,549 –> 00:21:34,200
strip to stretch or relieve any of the

327
00:21:34,200 –> 00:21:35,970
stress or tension that we collect

328
00:21:35,970 –> 00:21:41,820
throughout the day many of us work out

329
00:21:41,820 –> 00:21:44,640
right we’ll go jogging work out at the

330
00:21:44,640 –> 00:21:48,720
gym and that’s a different type of

331
00:21:48,720 –> 00:21:54,120
stress relief but there’s something

332
00:21:54,120 –> 00:21:56,760
different and more yummy when you’re

333
00:21:56,760 –> 00:22:00,740
really allowing your muscles to breathe

334
00:22:00,740 –> 00:22:05,539
and open and let go

335
00:22:05,539 –> 00:22:09,960
okay ladies inhale up to Center take

336
00:22:09,960 –> 00:22:11,610
your time

337
00:22:11,610 –> 00:22:15,159
and shift those hips back to center

338
00:22:15,159 –> 00:22:18,460
right leg straight hug the left knee

339
00:22:18,460 –> 00:22:22,059
when you’re ready and just take your

340
00:22:22,059 –> 00:22:23,279
time

341
00:22:23,279 –> 00:22:26,639
maybe shift the hips over to the left

342
00:22:26,639 –> 00:22:31,210
cross it over with or without your

343
00:22:31,210 –> 00:22:34,110
bolster you can also use your blanket

344
00:22:34,110 –> 00:22:41,009
just as some padding some height

345
00:22:59,490 –> 00:23:04,860
and just giving us space for silence

346
00:23:13,570 –> 00:23:16,240
you can use your exhale to go even a

347
00:23:16,240 –> 00:23:18,640
little bit deeper if you want you’re

348
00:23:18,640 –> 00:23:24,340
comfortable there just stay there really

349
00:23:24,340 –> 00:23:34,830
breathe into the lower back that’s it

350
00:23:37,680 –> 00:23:42,970
take your time and slowly uncross that

351
00:23:42,970 –> 00:23:46,300
leg over come back to Center take a mini

352
00:23:46,300 –> 00:23:47,580
shavasana

353
00:23:47,580 –> 00:24:13,420
close your eyes good okay so from here

354
00:24:13,420 –> 00:24:17,940
we’re going to use our block just one

355
00:24:17,940 –> 00:24:20,980
ladies if you can grab a block and then

356
00:24:20,980 –> 00:24:23,380
we’re going to bend our knees we’re

357
00:24:23,380 –> 00:24:24,700
going to stay on our back and this is

358
00:24:24,700 –> 00:24:29,980
going to be our supported bridge it

359
00:24:29,980 –> 00:24:31,480
looks like this we’re going to put the

360
00:24:31,480 –> 00:24:37,240
block under our sacrum and you all can

361
00:24:37,240 –> 00:24:40,390
choose the height that you’re looking

362
00:24:40,390 –> 00:24:42,610
for so if you want start with the

363
00:24:42,610 –> 00:24:48,960
highest that’s a little bit more intense

364
00:24:48,960 –> 00:24:52,150
but some of you might need that and want

365
00:24:52,150 –> 00:24:54,250
that for now so make sure your feet are

366
00:24:54,250 –> 00:24:59,440
nice a little bit wider than hips bend

367
00:24:59,440 –> 00:25:02,530
the knees you want to try to just keep

368
00:25:02,530 –> 00:25:05,010
your thighs parallel to each other

369
00:25:05,010 –> 00:25:08,950
versus kind of splaying out yeah really

370
00:25:08,950 –> 00:25:12,760
root the four corners of the feet you

371
00:25:12,760 –> 00:25:14,200
also might have to readjust your

372
00:25:14,200 –> 00:25:16,330
shoulder blades it’s almost like you’re

373
00:25:16,330 –> 00:25:19,990
working towards ya bridge pose where

374
00:25:19,990 –> 00:25:20,980
you’re squeezing your shoulder blades

375
00:25:20,980 –> 00:25:23,440
toward each other this is too much work

376
00:25:23,440 –> 00:25:26,690
I would go start

377
00:25:26,690 –> 00:25:28,970
you know move the block to the middle

378
00:25:28,970 –> 00:25:31,730
height and then see how that feels for

379
00:25:31,730 –> 00:25:39,140
you that seems to feel really good and

380
00:25:39,140 –> 00:25:41,540
normal for most bodies again if that’s

381
00:25:41,540 –> 00:25:45,830
too much the lowest is really nice also

382
00:25:45,830 –> 00:25:48,260
because there’s more surface area for

383
00:25:48,260 –> 00:25:50,710
your sacrum and you want to make sure

384
00:25:50,710 –> 00:25:54,140
truly it’s under the sacrum if this

385
00:25:54,140 –> 00:25:56,690
block is really digging into you it’s

386
00:25:56,690 –> 00:25:59,450
probably not actually under your sacrum

387
00:25:59,450 –> 00:26:04,690
right it’s that flat bone under well

388
00:26:04,690 –> 00:26:07,090
under your spine

389
00:26:07,090 –> 00:26:14,060
right towards the tailbone so again

390
00:26:14,060 –> 00:26:17,060
close the eyes now your other option

391
00:26:17,060 –> 00:26:24,860
here maybe way yummier and if you have a

392
00:26:24,860 –> 00:26:27,920
bolster you can put that under your

393
00:26:27,920 –> 00:26:35,840
sacrum so that’s one way to do this as

394
00:26:35,840 –> 00:26:44,630
well right you can also play with

395
00:26:44,630 –> 00:26:49,910
blankets so you only have one blanket at

396
00:26:49,910 –> 00:26:55,210
home I might double it up like this

397
00:27:02,620 –> 00:27:05,570
now what this is doing as a supported

398
00:27:05,570 –> 00:27:09,549
bridge is it’s an inversion of sorts

399
00:27:09,549 –> 00:27:13,760
like a backbend inversion because your

400
00:27:13,760 –> 00:27:20,600
heart is higher than your brain right

401
00:27:20,600 –> 00:27:23,860
that allows new blood and oxygen to

402
00:27:23,860 –> 00:27:27,289
circulate especially if we’ve been so

403
00:27:27,289 –> 00:27:30,620
much in our head or we’re not breathing

404
00:27:30,620 –> 00:27:34,279
deeply enough throughout the day that’s

405
00:27:34,279 –> 00:27:37,070
what this is good for also opening up

406
00:27:37,070 –> 00:27:39,730
the spine right times we’ve been

407
00:27:39,730 –> 00:27:45,039
slouching all day or you know just

408
00:27:45,039 –> 00:27:48,500
letting work get to us right this is

409
00:27:48,500 –> 00:27:53,620
opening us it’s also a shoulder opener

410
00:28:18,780 –> 00:28:21,520
let’s just stay in this for a few more

411
00:28:21,520 –> 00:28:29,800
breaths and we’re coming towards our

412
00:28:29,800 –> 00:28:33,390
finish here or shavasana

413
00:28:36,610 –> 00:28:39,350
so whenever you’re ready you’re going to

414
00:28:39,350 –> 00:28:42,080
slowly release your block from under you

415
00:28:42,080 –> 00:28:46,460
and let your sacrum come down last right

416
00:28:46,460 –> 00:28:48,740
let the upper back come down first maybe

417
00:28:48,740 –> 00:28:50,620
one vertebra at a time

418
00:28:50,620 –> 00:28:55,990
yeah just rest there and then cool

419
00:28:55,990 –> 00:28:59,570
slowly hug the knees into the belly Rock

420
00:28:59,570 –> 00:29:06,080
yourself left to right so I love yoga

421
00:29:06,080 –> 00:29:09,380
blankets there’s several ways we can use

422
00:29:09,380 –> 00:29:20,330
a blanket for shavasana two main ways

423
00:29:20,330 –> 00:29:22,100
I’m thinking of right now is you can

424
00:29:22,100 –> 00:29:26,210
roll your blanket so ladies whenever

425
00:29:26,210 –> 00:29:27,590
you’re ready you’re going to set up the

426
00:29:27,590 –> 00:29:28,970
way you like to sit up for your

427
00:29:28,970 –> 00:29:31,600
shavasana everyone does it differently

428
00:29:31,600 –> 00:29:34,190
sometimes so one way is rolling that

429
00:29:34,190 –> 00:29:36,140
blanket and it can end up under your

430
00:29:36,140 –> 00:29:39,470
knees right another thing that people

431
00:29:39,470 –> 00:29:43,040
like to do is keep this actually right

432
00:29:43,040 –> 00:29:50,240
under their head in our computer just a

433
00:29:50,240 –> 00:29:53,510
little bit of height for the head the

434
00:29:53,510 –> 00:29:56,960
other way that I love to do maybe I’ll

435
00:29:56,960 –> 00:29:59,480
set some of them up like this is to

436
00:29:59,480 –> 00:30:03,110
cover my head and my ears and it looks

437
00:30:03,110 –> 00:30:06,670
something like this

438
00:30:20,370 –> 00:30:25,149
or and/or if you have a lot of blankets

439
00:30:25,149 –> 00:30:28,600
what I love to do is take the whole

440
00:30:28,600 –> 00:30:32,529
blanket over me and cover my entire body

441
00:30:32,529 –> 00:30:37,659
including my head kind of creates a nice

442
00:30:37,659 –> 00:30:43,929
little cave of privacy block out the

443
00:30:43,929 –> 00:30:46,529
worlds

444
00:30:58,430 –> 00:31:04,290
might seem silly but actually extremely

445
00:31:04,290 –> 00:31:10,530
relaxing so Sabrina has a nice setup

446
00:31:10,530 –> 00:31:13,140
here with her blocks the high block is

447
00:31:13,140 –> 00:31:16,110
under her head the mid block is under

448
00:31:16,110 –> 00:31:20,030
just kind of her bra line

449
00:31:20,240 –> 00:31:25,160
it’s a beautiful restorative shavasana

450
00:31:25,160 –> 00:31:27,810
Meredith is blocking out the world a

451
00:31:27,810 –> 00:31:28,320
little bit

452
00:31:28,320 –> 00:31:30,090
I’m just want to make sure she can

453
00:31:30,090 –> 00:31:35,120
breathe so I’ll just leave her there

454
00:31:36,620 –> 00:31:39,180
Katie has a nice setup because she’s

455
00:31:39,180 –> 00:31:42,500
putting some weight over her belly right

456
00:31:42,500 –> 00:31:45,810
also covering her hips I know I need to

457
00:31:45,810 –> 00:31:49,620
do that sometimes when I just need to be

458
00:31:49,620 –> 00:31:53,670
weighted down right sometimes throughout

459
00:31:53,670 –> 00:31:57,330
the day we’re just up up up up up up

460
00:31:57,330 –> 00:32:07,320
this is grounding ground right I’m

461
00:32:07,320 –> 00:32:10,560
starting to think of why blankets or

462
00:32:10,560 –> 00:32:15,620
weight feels so good and similar to I

463
00:32:15,620 –> 00:32:21,320
would say getting held or being cuddled

464
00:32:21,320 –> 00:32:27,860
right there’s a lot of warmth and touch

465
00:32:28,040 –> 00:32:31,040
involved

466
00:32:37,019 –> 00:32:42,549
so props are fun fun cuz I really help

467
00:32:42,549 –> 00:32:48,850
us relax and find new ways to be in our

468
00:32:48,850 –> 00:32:53,320
body and really get creative with it so

469
00:32:53,320 –> 00:32:55,090
I really encourage you especially at

470
00:32:55,090 –> 00:32:58,690
home maybe you’re you feel silly getting

471
00:32:58,690 –> 00:33:02,409
too relaxed in a yoga class but you can

472
00:33:02,409 –> 00:33:08,919
just really experiment at home there’s

473
00:33:08,919 –> 00:33:10,539
also a great time if you have an eye

474
00:33:10,539 –> 00:33:14,740
pillow put that over your eyes if you

475
00:33:14,740 –> 00:33:18,519
don’t have one highly recommend it I

476
00:33:18,519 –> 00:33:20,590
think it’s necessary particularly the

477
00:33:20,590 –> 00:33:25,659
ones with lavender and flaxseed I think

478
00:33:25,659 –> 00:33:28,659
it’s funny but I accidentally threw my

479
00:33:28,659 –> 00:33:35,879
eye pillow in the wash tragic but I

480
00:33:35,879 –> 00:33:45,190
bought a new one so I want you to stay

481
00:33:45,190 –> 00:33:47,889
here for as long as you need

482
00:33:47,889 –> 00:33:49,960
I know I’ve been in shavasana for up to

483
00:33:49,960 –> 00:33:55,740
60 70 minutes because I’ve needed it and

484
00:33:55,740 –> 00:33:57,970
again people will say they don’t have

485
00:33:57,970 –> 00:34:02,200
time but you know I think it’s something

486
00:34:02,200 –> 00:34:04,690
we should make time for right you have

487
00:34:04,690 –> 00:34:07,360
time to run around and stress out all

488
00:34:07,360 –> 00:34:09,339
day but you don’t have time to love

489
00:34:09,339 –> 00:34:12,069
yourself and to balance out any

490
00:34:12,069 –> 00:34:16,000
imbalances yeah I think it’s a good time

491
00:34:16,000 –> 00:34:19,480
for us to re-examine how we’re spending

492
00:34:19,480 –> 00:34:25,889
our time and our breath and our energy

493
00:34:26,520 –> 00:34:28,620
my name is Gloria Braccio we’re at the

494
00:34:28,620 –> 00:34:32,130
springs LA in the Downtown Arts District

495
00:34:32,130 –> 00:34:34,168
of Los Angeles thank you so much for

496
00:34:34,168 –> 00:34:36,780
being with us I hope you feel relaxed

497
00:34:36,780 –> 00:34:39,239
less stress maybe more love in your

498
00:34:39,239 –> 00:34:42,690
heart you can always search us YouTube

499
00:34:42,690 –> 00:34:45,989
calm heart alchemy yoga please subscribe

500
00:34:45,989 –> 00:34:48,929
and give us a thumbs up if you enjoyed

501
00:34:48,929 –> 00:34:51,690
yourself make comments and really we

502
00:34:51,690 –> 00:34:53,639
want to hear your suggestions of any

503
00:34:53,639 –> 00:34:56,100
other classes you’d like to see you know

504
00:34:56,100 –> 00:35:00,210
breathing relaxing hard flow anything

505
00:35:00,210 –> 00:35:02,790
like that so thank you so much for being

506
00:35:02,790 –> 00:35:03,240
with us

507
00:35:03,240 –> 00:35:06,110
namaste

508
00:35:19,280 –> 00:00:00,000
you

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