Restorative yoga workshop

30 Minute Restorative Yoga and Meditation

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begin in a comfortable seated position

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on your yoga mat rest your hands on your

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thighs tilt the pelvis slightly forward

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for a long spine and tilt your head

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slightly back until you feel your chin

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is parallel with the floor close your

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eyes let your eyes sink into the sockets

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begin to breathe in and out through your

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nose with your mouth closed

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but your teeth apart let your tongue

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sink into the bottom of the mouth let go

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of any tension in the face in between

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the eyebrows the corners of the eyes let

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your face be totally neutral on your

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next inhale fill up the lungs with as

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much air as you can and slowly exhale as

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you exhale fill your shoulders melt away

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from the ears

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take another deep breath in feel your

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belly expand on the inhale and as you

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exhale fill yourself grounded into the

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mat with each breath fill your mind

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begin to quiet let your thoughts just

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kind of melt away your to-do list

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anything that happened earlier anything

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that’s going to happen later today just

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let it go and for these 30 minutes make

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a commitment to yourself to just focus

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on your practice when thoughts come to

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you just let them go without paying any

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attention or giving them any energy

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on the next inhale see if you can

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lengthen the spine just a little bit

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more and as you exhale feel the shoulder

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blades melt down the back so your

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collarbones are broad and your chest is

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open take a deep breath in through the

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nose and as you exhale feel the knees be

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pulled by gravity towards the mat

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letting go of any tension in the legs

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we’ll take another three breaths here

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inhale exhale inhale

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exhale

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inhale exhale as you exhale gently

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squeeze all of the air out until you can

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exhale no more on the next inhale slide

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the hands underneath the knees and press

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the legs together feet together knees

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together reach the hands underneath the

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feet and press the feet into the hands

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drawing your chin towards your chest

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breathe in between the shoulder blade

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round your back as you breathe bring

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length and space into the neck into the

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spine in between the shoulders as you

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exhale release the pose slide your hands

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back behind you and come to lay on your

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mouth tilt the chin slightly down

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towards your chest so you have a really

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long spine press your feet into the mat

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until you feel your lower back glued to

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the yoga mat as you inhale lift the

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knees and bring the hands to the tops of

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the knees feet are together and begin to

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move the knees and small circles so this

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should feel really good for the low back

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as you work out any tension

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try to maintain the connection of the

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movement to your breath keep the feet

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active guide the knees with the arms

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when you’re ready go in the other

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direction make sure the top of your head

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hasn’t crept to the yoga mat you want to

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keep the neck really long so you really

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want the back of the head on the mat

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go slower than you want to go

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and when you’re ready we’ll stop and

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take the right knee into the chest with

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both hands and press the left leg out

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long against the mat feet are active

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toes are spread and as you exhale pull

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the right knee in towards the chest

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press the left foot into the mat left

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leg is long you can close your eyes if

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that’s more comfortable for you with

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each inhale get as long as you possibly

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can

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and with each exhale sink a little bit

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deeper into the mat

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on the next inhale we’ll open up the leg

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so we’ll take the right knee into the

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right armpit it’s a subtle movement it’s

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not very big but you should feel it in

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your hip this is a hip opener keep the

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toes active and engaged shoulders away

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from your ears low back pressing into

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the mat in the next inhale extend the

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right leg and pick up the left leg press

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the right foot into the mat as you

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exhale pull the left knee into the chest

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toes are bright back of neck is long low

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back is glued to the mat

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you’re a visual person you can visualize

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the inhale entering from the bottom of

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the foot and traveling all the way up

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through the body making it as long as it

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can possibly go as you exhale take the

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left knee out to the left slightly so

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you bring it into the left armpit

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take a deep breath in and as you exhale

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release the leg and he’ll lift the arms

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overhead cross the thumbs and get as

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long as you possibly can stretch the

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toes and the fingers away from each

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other and then the next inhale bend the

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right leg bring the arms down to the leg

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and extend the right leg pressing

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through the bottom of the foot toes are

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spread left foot is pressed into the

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yoga mat shoulders are away from the

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ears and as you inhale bend the knee

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bring the left hand to the right knee

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press the right hand to the ground and

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as you inhale pull the knee up and over

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the body to the left with each exhale

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feel yourself being pulled by gravity so

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the right knee and right shoulder come

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further down towards the ground look out

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over your right shoulder

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because you inhale come back to the

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center exhale bring the left hand to

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left hip right hand to the knee activate

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right foot and open up the leg to the

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right use your left hand to press into

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the left hip so it doesn’t come off the

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ground

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press the left foot into the mat

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activate the toes low back is glued to

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the mat breathe into the right inner

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thigh as you inhale come back to Center

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exhale bring the right leg down to the

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mat inhale left leg lifts leg is long

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press out of the bottom of the left foot

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hands reach up to the calf or wherever

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you can toes are spread and press the

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right foot into the mat low back is

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glued to the mat gaze up at the left

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foot neck is long back of the head is on

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the mat with each exhale you pull the

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leg towards you and when you’re ready

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bend the knee bring the right hand to

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the left knee pull the knee up and over

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the body to the right look out over your

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left shoulder with right eye and with

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each exhale feel the left shoulder and

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left knee melt towards the ground feel

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the twist initiate the navel so

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visualize the torso kind of like a

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washcloth like you’re squeezing out the

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water with each exhale you squeeze a

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little bit more always moving within a

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pain-free range as you inhale come back

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to Center bring left hand to left knee

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press right hand to right hip and open

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up the left leg left toes are spread

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breathe into any areas of tension focus

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especially on the inner left thigh

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maintain the connection to the breath

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even though we’re not moving so much

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here full deep powerful breaths on your

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next inhale lift the leg and bring it

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down to the mat as you inhale bond the

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right leg and then the left leg feet are

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hip distance low back is pressed into

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the mat so push your feet down into the

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ground to fill your low back in the mat

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and then bring the knees over to the

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right and pause when you feel the

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stretch across the left leg read space

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and length to that area

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it means you inhale come back to Center

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go slower than you want to go bring the

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knees over to the left and pause when

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you feel the stretch across the right

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leg breathe space and length from the

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right knee all the way up through the

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right armpit and I’ll come to Center

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exhale other side slow and deliberate

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controlled movements keep the feet on

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the ground as you do this pause and

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breathe when you feel the stretch across

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the left leg and inhale come back to

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Center as you exhale slowly come over to

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the left side pause and breathe from the

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right knee to the right armpit

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finding length and space letting go of

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any tension in the body inhale back to

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Center

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heel-toe the feet together press the

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feet into the mat so the low back is

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glued into the mat and as you inhale

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open up the knees bringing the bottoms

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of the feet to touch arms are out to the

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side shoulders away from the ears

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chin is tilted slightly towards the

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chest so you have a really long spine

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can close your eyes here if this is too

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much of a stretch for you’re too intense

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maybe you can roll a really thick

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blanket or place a block under each leg

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for a little bit more support otherwise

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if you feel good here concentrate on the

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exhale with each exhale feel your knees

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being pulled down just a little bit more

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to open up space in the inner thighs as

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you inhale bring the knees together

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cross the right foot over the left thigh

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toes are bright and spread inhale cactus

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the arms out to the side and without

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moving your left foot from its position

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just bring the left knee down to the

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ground right foot should come to the

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ground and press the shin against the

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left side you should feel a really good

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stretch here and the right hip it is

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your inhale come back to Center and

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interlace the fingers behind the left

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thigh left toes are spread foot is

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active and with each exhale pull the leg

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just a little bit more towards you

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intend for the right knee to press away

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from the body it won’t go very far but

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just keep thinking about it and you

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should definitely feel it

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exhale release in the next inhale cross

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the left foot over the right side

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left toes are spread foot is active

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cactus the arms think about the left

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knee pressing away from the body as you

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bring the right knee to the ground left

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foot comes to the ground with each

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exhale you should feel a good stretch

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along the top of the left hip

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take a moment to check in with your

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breath making sure that you’re breathing

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is fully as you can inhale come back to

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Center and interlace the fingers behind

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the right thigh right toes are spread

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take a deep breath in and as you exhale

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gently pull the right leg towards the

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chest

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guide left knee away from the body

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take a deep breath and getting as long

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as you can in the spine and as you

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exhale release the pose on the next

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inhale lift both legs feet up towards

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the sky

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and grab the outside edges of the feet

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gently pull the knees in towards the

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armpits feet are flat toes are spread

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and if it feels okay here you can rock

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side to side in happy baby pose use your

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breath to propel you from one side to

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00:17:45,400 –> 00:17:52,600
the other feel each a muscle is you roll

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00:17:52,600 –> 00:17:59,020
over it on the mat actively pull your

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legs in towards you when you’re ready

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00:18:02,860 –> 00:18:05,460
release give your knees a hug

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00:18:05,460 –> 00:18:08,470
maybe adjust your head to the back of

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00:18:08,470 –> 00:18:13,240
the neck is long grab opposite elbows if

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00:18:13,240 –> 00:18:17,470
that works for you and you can stay

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00:18:17,470 –> 00:18:21,220
there or you can rock side to side again

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feeling every movement as you slowly

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roll from side to side

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as you exhale slowly release the pose

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and from here gently make your way over

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to Child’s Pose so the knees are hip

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distance we reach the hips back towards

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the feet arms are out in front and the

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head comes down onto the mat stretch the

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arms away from you and gently press the

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hands into the mat until you feel the

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armpits really really long as you inhale

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slowly draw the hands in towards your

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knees keeping them shoulder distance

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00:19:31,950 –> 00:19:35,730
apart exhale press the hands into the

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mat fingers are spread push evenly into

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all fingers as your chin draws towards

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your chest back is round breathe into

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your back on the next inhale slowly come

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forward about 3/4 of the way and then

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bring the left hand underneath the right

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arm resting the left shoulder and the

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left temple on the mat the left hand

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points up towards the sky relax the

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00:20:06,029 –> 00:20:12,570
fingers take a deep breath here and as

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you inhale feel your stomach against

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00:20:14,490 –> 00:20:18,779
your thighs is you exhale draw the navel

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00:20:18,779 –> 00:20:21,510
in towards the spine fully emptying out

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00:20:21,510 –> 00:20:23,870
the lungs

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as you inhale release the pose left hand

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00:20:34,570 –> 00:20:37,300
comes out in the front right arm slides

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underneath the left bringing the right

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shoulder and the right temple to the mat

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00:20:43,050 –> 00:20:45,160
close your eyes if that feels good for

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00:20:45,160 –> 00:20:48,850
you take a deep breath in feeling your

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00:20:48,850 –> 00:20:51,400
stomach against your thighs and as you

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exhale slide the fingers out just a

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little bit more get as long as you can

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00:20:54,940 –> 00:21:02,170
in your spine reach your hips back

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00:21:02,170 –> 00:21:05,850
towards your feet just a little bit more

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and as you inhale release the pose

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00:21:08,760 –> 00:21:12,929
bringing the right arm out in front

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coming back into Child’s Pose we’ll take

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a different variation so bring the arms

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00:21:27,680 –> 00:21:33,590
down by the side of the body palms

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00:21:33,590 –> 00:21:39,370
facing up forehead resting on the man

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00:21:47,190 –> 00:21:49,960
from here you may need to sit up to do

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00:21:49,960 –> 00:21:53,440
this but we’re going to grab the heels

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00:21:53,440 –> 00:21:55,929
of the feet with the palms of the hands

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00:21:55,929 –> 00:21:58,869
on the top of the head down to the mat

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00:21:58,869 –> 00:22:01,419
close to the knees as you can straighten

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00:22:01,419 –> 00:22:03,549
the arms as you lift the hips as high as

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00:22:03,549 –> 00:22:06,639
you can round your back and breathe in

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00:22:06,639 –> 00:22:09,450
between the shoulder blades

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00:22:11,429 –> 00:22:14,590
as you inhale bring the hands out in

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00:22:14,590 –> 00:22:17,619
front release the pose and open up the

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00:22:17,619 –> 00:22:19,600
knees for wide leg child’s pose

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00:22:19,600 –> 00:22:24,149
variation slide the arms out in front

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00:22:24,149 –> 00:22:27,309
press into the forearms until you feel

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00:22:27,309 –> 00:22:37,419
the armpits drawn towards the mat take

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another deep breath in and exhale

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00:22:42,720 –> 00:22:46,450
releasing the pose bring the knees

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00:22:46,450 –> 00:22:49,840
together sit up as tall as you can arms

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00:22:49,840 –> 00:22:51,749
lift overhead and release the fingers

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00:22:51,749 –> 00:22:53,889
bring the fingers to the back of the

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00:22:53,889 –> 00:22:57,399
head spine as long as you draw the chin

337
00:22:57,399 –> 00:23:01,480
towards the chest this is really gentle

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00:23:01,480 –> 00:23:03,009
you shouldn’t pull too hard with your

339
00:23:03,009 –> 00:23:06,509
hands breathe into the back of the neck

340
00:23:06,509 –> 00:23:13,269
shoulders relaxed away from your ears as

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00:23:13,269 –> 00:23:17,220
you inhale we’ll open up the elbows

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00:23:17,580 –> 00:23:20,110
chest puff slightly forward as you

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00:23:20,110 –> 00:23:22,929
release bring the hands behind your back

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00:23:22,929 –> 00:23:25,539
interlace the fingers and press the

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00:23:25,539 –> 00:23:27,610
palms together if this is too much for

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00:23:27,610 –> 00:23:28,899
you you can just grab hold of the

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00:23:28,899 –> 00:23:30,610
forearms or the elbows or wherever you

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00:23:30,610 –> 00:23:38,919
can exhale release as you inhale come to

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00:23:38,919 –> 00:23:43,629
a comfortable seated position tilt the

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00:23:43,629 –> 00:23:46,419
pelvis forward for a long spine and

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00:23:46,419 –> 00:23:50,499
bring your hands to your thighs close

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00:23:50,499 –> 00:23:55,600
your eyes and scan your body from the

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00:23:55,600 –> 00:23:57,970
top of the head all the way down to the

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00:23:57,970 –> 00:24:00,210
toes

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00:24:00,799 –> 00:24:04,350
noticing what’s going on noticing how

356
00:24:04,350 –> 00:24:06,470
you feel

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00:24:06,470 –> 00:24:10,169
taking a mental note of how you feel but

358
00:24:10,169 –> 00:24:13,500
not trying to change it just letting

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00:24:13,500 –> 00:24:15,919
yourself be

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00:24:21,750 –> 00:24:23,850
you can let go of your breath and just

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00:24:23,850 –> 00:24:26,360
breathe naturally

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00:24:28,070 –> 00:24:34,860
keeping your mind clear and calm letting

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00:24:34,860 –> 00:24:36,540
your body absorb all the good things you

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00:24:36,540 –> 00:24:39,440
just did for it

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00:24:55,320 –> 00:25:00,780
bring your attention to your nose as you

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00:25:00,780 –> 00:25:03,030
inhale just notice what the quality of

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00:25:03,030 –> 00:25:08,370
the breath feels like the quality of the

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00:25:08,370 –> 00:25:13,100
air is it cold is it hot

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00:25:18,070 –> 00:25:25,000
notice the sensation of your inhale the

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00:25:25,000 –> 00:25:29,860
sensation of the air traveling into the

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00:25:29,860 –> 00:25:32,130
body

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00:25:56,600 –> 00:25:59,000
and from here bringing your awareness to

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00:25:59,000 –> 00:26:05,269
your chest noticing subtle movement is

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00:26:05,269 –> 00:26:08,649
you inhale and exhale

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00:26:37,720 –> 00:26:40,429
take a moment now to compare how you

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00:26:40,429 –> 00:26:43,309
feel now with how you felt before you

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00:26:43,309 –> 00:26:46,720
started the yoga session

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00:26:54,400 –> 00:26:56,590
and know that the sense of calm and

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00:26:56,590 –> 00:26:59,920
peace that you feel right now has the

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00:26:59,920 –> 00:27:01,720
power to carry you throughout the rest

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00:27:01,720 –> 00:27:04,440
of your day

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00:27:14,200 –> 00:27:17,309
thank you for practicing with me today

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00:27:17,309 –> 00:00:00,000
namaste

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