Restorative yoga poses for shoulders

20 Minute Deep Stretch Yoga for Neck & Shoulders | SarahBethYoga

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hi guys welcome to the deep stretch

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series we’ll use props for this relaxing

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neck and shoulder tension practice today

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you’ll need at least a bolster but

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really any dense cushion will do and if

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your hamstrings are tight then grab a

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folded up blanket and set both props to

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the side of your mat pause here if you

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need some time otherwise let’s begin

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place your bolster across the mat near

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the top now take a seat on your bolster

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so your ankles are crossed and you can

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untuck your pelvis for a neutral spine

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get comfortable

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then take a few deep breaths to settle

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in in and out through your nose

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from here just drop your chin to your

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chest and let your head hang heavy relax

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your eyebrows and jaw soften your

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shoulders and deepen your breath with

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each exhale slowly release mental and

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physical tension

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place your hands on your knees and as

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you inhale pull your chest forward and

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lift your chin up

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as you exhale cave your chest and tuck

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your chin like little cat-cow spinal

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waves as you inhale open up pulling your

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chest forward lifting your chin up and

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as you exhale close round your spine and

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tuck your chin and keep going like that

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as slow as you’d like to go inhale to

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open exhale to close and try to get your

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whole spine involved from your tailbone

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through the crown of your head

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you

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come back to a neutral spine and

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interlace your hands behind your lower

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back

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press your knuckles back to straighten

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out your arms and open your chest then

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when you’re ready bend both elbows to

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place your hands on your left waist

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basically wrapping your right arm around

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behind you your left elbow will point

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out from your side and keep your arms

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like this

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just drop your left ear to your left

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shoulder release any shrugging and feel

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free to nod your head or explore range

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of motion to loosen up your right trap

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keep your breath deep and even to

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maintain a sense of calm and relaxation

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come back to Center and switch sides

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take both hands to your right waist

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wrapping your left arm around behind you

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with your right elbow pointing up from

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your side drop your right ear to your

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right shoulder and feel free to nod your

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head or take any similar movements that

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you did on the other side

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no shrugging

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relax your jaw and eyebrows just deepen

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your breath

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come back to Center release your hands

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and take a gentle twist to the right

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plant your right fingertips behind you

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and place your left hand on your right

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knee to assist try not to force this

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twist into the most flexible part of

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your spine but instead breathe your

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whole spine tailbone through the crown

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of your head into a gentle twist

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come back to Center and switch sides

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right hand to your left knee left hand

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plants behind you keep your spine tall

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breathe deep and twist gently through

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your lower and middle back as well as

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your chest shoulders and neck

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and release come back to Center hands on

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your knees and take some big neck

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circles in any direction as slow as

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you’d like to go

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and switch directions

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draw your chin back to centre unravel

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your legs and slide your bottom back off

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the bolster if your hamstrings are tight

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then place a folded blanket behind the

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bolster for you to sit on it’ll make a

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big difference in the postures to come

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so get comfortable with the bolster

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underneath your knees and some

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separation between your legs adjust and

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wiggle side to side to move your hips

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out from underneath you so you’re not

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sitting on a tucked pelvis but instead a

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neutral pelvis

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now reach your arms forward and for

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Eagle arms cross your right under your

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left at the elbows and again at the

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wrists the modification here is to bear

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hug grab your shoulders instead with

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these arms try closing your eyes and

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bring an awareness to any sensation

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between your shoulder blades and at the

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base of your neck and feel free to add

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movement maybe lifting and lowering your

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arms are moving your head side to side

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anything that feels good here

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now with your Eagle arms hinge and fold

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forward ideally you’re hinging at your

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hips and you can let your head hang

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heavy and find a place to rest your arms

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so you can breathe deeply into the space

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you’re creating in your upper back you

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can choose to have your twisted arms

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reaching forward or tucked in which ever

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feels best today just try to relax your

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neck jaw shoulders and hips as much as

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you can

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slowly rise

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unravel your arms and plant your hands

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behind you for a verse tabletop with

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your feet flat on the mat lift your hips

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as you open your chest and shoulders if

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your wrists are tight or sore you can

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have your fingers point back otherwise

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fingers point to heels and you don’t

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have to drop your head back or launch

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your hips high just focus on the good

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lengthening through your shoulders and

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chest

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now lower your hips back down with your

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legs extended over the bolster and for

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Eagle arms on the other side extend your

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arms forward cross left under right or

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take the bear hug modification if you

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did on the other side

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try closing your eyes relax and explore

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any movement that feels good for you

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when you’re ready hinge at your hips and

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fold forward

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allow your head to hang heavy so you can

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relax and focus on breathing deep and

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creating space

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take the same arm variation that you did

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on the other side whether your arms are

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extended out or tucked in

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you

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take your time as you rise unravel your

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arms plant your hands behind you for

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reverse tabletop and lift your hips as

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you open through your chest and

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shoulders nice big opening here

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and lower your hips back down and move

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your bolster off to the side for just a

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moment as you come on to your hands and

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needs to set up a propped Child’s Pose

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separate your knees wide and pull your

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bolster into the space between your

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inner thighs then just walk your body

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down the bolster so your hips are still

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down towards your heels and your chest

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and head are resting on the bolster

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turn your head to the right and deepen

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your breath as everything relaxes into

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place

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these prop positions can be really

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really comfortable and if you’re not

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feeling comfortable sometimes you’re

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only a half inch away from that comfort

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so you’re welcome to move and adjust

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around as much as you’d like until you

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find your place of total comfort and

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relaxation

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nice and slow just turn your head to the

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left so you can bring your opposite ear

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down then just relax as you soften into

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the bolster are your chin back to centre

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walk your hands up to lift up into a

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tabletop and push the bolster forward

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just a couple of inches now scoot your

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right knee over towards your left and

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take a seat on your right thigh and hip

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pull the bolster into your right hip

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then walk your hands down to lay your

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chest and right ear on the bolster

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as your body is propped in this gentle

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twist deepen your breath and with each

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deep breath let go of any tension or

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resistance

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for a deeper twist just lift your head

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and turn your chin in the opposite

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directions you can lay your left ear

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down but if this is too much for you

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then go back to your right ear down let

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your body soften and don’t force

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gently draw your chin back to center

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walk your hands back up and turn your

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body to the left keep turning to face

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the back your mat then keep turning to

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your left again until you’re sitting on

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your left hip and thigh pull your

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bolster into your left hip and walk your

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hands down until you can lay your left

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ear down soften your shoulders and just

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deepen your breath

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these propped postures are a wonderful

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way to train your body and mind to relax

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if it helps focus your awareness on your

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deep smooth breath if you did on the

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other side lift your head and turn your

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chin to the left so you can lay your

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right ear down

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relax anything that tensed up

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take your time as you draw your chin

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back to center walk your hands back up

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gently push your bolster away and just

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take a seat if you enjoyed this practice

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and want to keep going click the video

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on screen or the link below for the next

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in line the deep stretch chest and back

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video

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you

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