Restorative yoga chicago

Restorative Flexibililty and Stretch – JENNY FORD

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welcome to your stretching and

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flexibility segment we’re going to start

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right here with a nice big inhale up

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exhale it down nice big inhale up exhale

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down again nice big inhale up exhale it

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down I just want you to start swaying a

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little bit side to side

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good just kind of loosening up those

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hips a little bit still bracing that

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core which is kind of a little bit of

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movements to get those joints and those

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muscles warmed up just a little bit good

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all right let’s add on a shoulder roll

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shoulder roll good job

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nice work it’s so important to take some

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time each week to stretch out to breathe

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to contemplate and think about your life

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and all the good you’re doing for your

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body alright let’s add in an elbow still

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bringing it back up and around good job

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breathing very good full arm swims back

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nice work

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looking good Oh okay go ahead

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you’re gonna inhale up again exhale down

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nice big inhale up try to grow taller if

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you can exhale down

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one more inhale up exhale down hands to

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the thighs slowly roll down good drop

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the head and then roll up slowly one

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vertebrae at a time

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roll the shoulders last again roll down

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nice and slow

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good job back into some shoulder rolls

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good job nice work our nice big inhale

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up

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exhale down inhale up exhale down one

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more inhale up

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this time clasp the hands at top and

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really stretch up nice and tall I bring

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those arms right to chest level

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round the back pull forward looks good

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now gently pull to one side

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whole to the other side

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release big inhale up exhale down inhale

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up exhale down one more inhale up this

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time grab onto those elbows we’re going

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to bend the knees slightly and circle

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all the way around all the way good

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other way

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nice big circles one more time each way

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good work

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one more very good reach the arms up Oh

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grow nice and tall exhale down now I

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want you to take the right leg cross

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over the left better each side nice side

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stretch very good hand sweeps all the

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way around

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uncross cross the opposite leg over

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reach up reach over to the side and

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release leg on crosses nice big inhale

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up again

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oh exhale down inhale up exhale down one

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more nice big inhale up fill up those

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lungs

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exhale down very good now feet a little

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bit closer together

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you’re gonna go ahead and dive forward

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knees are bent hands come to the thighs

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now extend the spine and if you’re

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comfortable you’re going to straighten

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those legs think about the crown of your

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head pulling forward

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good go ahead and hold here feel a nice

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stretch to the back of the legs bend the

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knees then slowly slowly roll up

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rounding that back to the ceiling

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head comes up last shoulder rolls nice

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job again nice big inhale up die forward

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slight bend in the knees hands come to

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the thighs good extend elongate if

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you’re comfortable straighten those legs

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hold it here

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feels good let the crown of the head

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come forward keeping the shoulders from

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hunching towards the ears hold here and

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breathe good bend the knees again slowly

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roll up exhale up

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die forward one more time good slight

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bend the knees hands come to the thighs

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straighten the knees again crown of the

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head

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reaching forward now bend the knees this

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time I want your hands to come down to

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the floor I’m going to turn side you’re

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going to slowly walk the feet back keep

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it bent bend in your knee lift the

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tailbone up to the ceiling go into

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downward dog now if you’re comfortable

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here with the knees bent that’s fine if

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you want to straighten the legs you can

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try to get those heels as close to the

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ground as you can lifting that tailbone

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stretching here all along the back of

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the legs bend the knees carefully come

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down to the ground sit back on your

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heels nice big inhale and exhale place

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the hands in front of you once more

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you’re going to go ahead lift that

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tailbone again neither bent if you can

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straighten the legs press those heels

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down into the ground lifting that

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tailbone now lift both heels up off the

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floor reach nice and tall

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and then lower back down now keep the

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knees bent here if that’s more

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comfortable for you again lift the heels

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up off the ground get on the balls of

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the feet lower those heels back down

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just stay here for a moment

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pressing into the heels

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good now bend the knees come back down

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to the ground sit back on the heels take

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a nice big inhale exhale we’re going to

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go to all fours make sure you’ve got

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your wrists stacked right underneath the

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shoulders knees stacked right underneath

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the hips you’re going to inhale and as

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you exhale you’re going to round that

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back to the ceiling press and hold okay

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good back to a neutral spine and then

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arch the back really look up press up

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good job

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one more time round that back to the

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ceiling

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hold make sure you breathe then arch the

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back look up

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okay good back to a neutral spine you’re

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going to go ahead and sit back on your

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heels from here you’re going to go ahead

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and go down to Child’s Pose I want you

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to walk those hands forward rest the

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forehead on the floor if you need to

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widen your knees a little bit that’s

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perfectly fine just inhale here and

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exhale walk forward a little bit further

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if you can but just really try to get a

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nice stretch here hold and relax now I

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want you to stay in this position just

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slowly start to walk your hands towards

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your screen these two in child’s pose

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but you’re just walking to the side

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good hold it here

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you

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stay in the same position walk the hands

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back to the center and if you’re

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comfortable you’re going to do the same

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thing walk towards the back pull the

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pose here hold it nice stretch through

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the side nice inhale exhale good walk

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back to the center rest that forehead on

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the floor and if you’re comfortable

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bring your hands down to your sides

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palms up and just relax just rest

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nice big inhale and exhale

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one more inhale and exhale good

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carefully help yourself up back to your

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knees

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if you’re comfortable on your knees stay

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on your knees otherwise you can sit down

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but do a nice inhale we’re going to

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reach over a tricep stretch reach down

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between the shoulder blades get a nice

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stretch for that tricep and leave switch

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arms

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hold it here try and press that elbow

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down a little bit

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we can reach down pretty far between

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those shoulder blades and up

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Oh give yourself a big hug right here

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chin falls forward right here head comes

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up and cross the arms right arm right

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across the chest keep that shoulder back

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and down

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this is it arm comes across

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sit on your right hip you’re going to

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use your top hand pull here reach into a

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side stretch

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my side stretch here deep inhale and

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exhale

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sit them on your knees and switch size

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top arm grabs on to that calf nice big

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inhale side stretch mmm feels good

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and release now I’m going to turn side

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you’re going to take the legs closest to

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the screen and step forward press on up

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and you’re going to go into a hip flexor

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stretch

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right here

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ahem home

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carefully shift the weight back bring

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that front toe up and sit back you

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should go a nice stretch all on the back

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of the legs

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try to elongate that spine nice job roll

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up carefully switch so first step

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forward then that knee hip flexor

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stretch right here

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try to work yourself down a little

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further if you can

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now shift that wake back toe comes up

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nice job

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hold it here again down stretch all

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along the back of the leg hold it here

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good go ahead have a seat

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we’re going to go right into butterfly

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stretch feet together hands on your

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ankles and press down gently right here

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nice inhale exhale see if you can press

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down a little further nice job inhale

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exhale very good now carefully extend

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both legs cross your right leg over your

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left hug that knee into your chest

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and then go ahead into a spinal twist so

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you’re looking back over your shoulder

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inhale exhale see if you can twist a

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little further inhale exhale turn French

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on cross cross the opposite foot over

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your knee again hug that knee in right

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to your chest hand goes behind nice big

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inhale and exhale nice spinal twist

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inhale and exhale try to twist a little

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further just go ahead and hold life

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inhale exhale turn front good extend

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both legs go ahead and point your toes

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sit up on your sit bones and you’re

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going to go ahead and extend forward

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point the toes fold forward and hold go

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ahead and roll up now flex the feet

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nice big inhale reach forward drop that

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head extend nice and long

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and round up go ahead into a straddle

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position get to what is a comfortable

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position for you we’re going to go ahead

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and go over to your right leg first

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reach and hold

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I want you to put your hand to the floor

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and walk yourself across all the way to

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the opposite leg good hold it here

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okay good go ahead and walk back to the

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center see how far you can get down

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good right and move on up cross your

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legs want you to go into some shoulder

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rolls oh how it feels good

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nice big shoulder rolls now roll forward

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up and around up and around

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very good

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neck rolls we’re going to go ahead turn

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your head to the side roll the head all

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the way around look to the opposite side

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once again roll it around

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one more time each side once more

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then look up I want you to bring that

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head over ear to the shoulder but keep

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the shoulders down keep them down we’re

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going to gently pull on your head

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and just get a nice stretch in there for

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the neck good and if you like you’re

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going to go ahead and you’re going to

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turn your nose towards your armpit and

270
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just do a little bit different stretch

271
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right there in the neck

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then go ahead and take it back up and

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take your ear over to the opposite

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shoulder please those shoulders down

275
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gentle stretch if you want to just add a

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little bit of pressure with your hand

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here on the top of your head inhale

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you’re going to bring that nose down to

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your armpit

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press Enter nice job great job today on

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your stretching and flexibility thanks

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for joining me

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I’m seizing

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you

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