Scoliosis yoga

Yoga For Scoliosis | Yoga With Adriene

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hello everyone and welcome to yoga with

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Adriene I’m Adriene and this is Benji

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and today we have an awesome practice

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for the spine so yoga for scoliosis it’s

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a big request and it’s a really good one

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it’s a great thing to bring people to

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the mat so they can start to tend to the

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spine and then work out from there

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so hop into something comfy and let’s

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get started

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[Music]

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all right everyone let’s begin seated if

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you have a blanket or a towel or a block

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you might use it here today just to lift

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the hips up so you can find lengthen the

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spine which is the focus of our practice

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today so just start a nice comfy seat

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just tune into your breath

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turn in to where your body is that today

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try to blanket yourself in a little bit

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of love love-love-love and set up nice

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and tall

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without forcing or kind of jerking

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yourself around so just try to find a

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natural lift that would be a nice way of

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thinking of it up through the base of

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the pelvis all the way to the crown and

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we’ll begin by just noticing the breath

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noticing where you’re at today and

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accepting exactly that exactly what

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you’re feeling

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accepting the body as it is your body

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and whatever your energy level is just

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accepting exactly that and then trust me

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trust yourself trust at this time is

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valuable i tip my hat to you for taking

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this time for yourself all right let’s

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find what feels good lets explore with

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the breath big inhale open your eyes

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exhale you’re gonna send the legs out

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long again lift the hips up high if you

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need to pause the video lift the hips up

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if it helps you sit up with that lift so

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if you’re here you might consider

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lifting the hips up high okay for many

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years I would never not sit without a

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blanket pretty folded up pretty high so

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now I’ve build strength around my trunk

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to sit up tall with ease effortless on

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my own but it took a lot of practice so

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feel free to lift the hips and you’re

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just going to point and flex the feet

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really fast here nice and easy

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just a little wake up and then go ahead

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and bring that right heel all the way in

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we’re going to take the left hand and

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nice and easy bring it to the outer edge

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of the right knee or right thigh and

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your right fingertips are going to come

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behind you’re not gonna push yourself

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into a twist here but rather think of

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the lift and the lightness up through

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the spine and then just play maybe you

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turn to look past your right shoulder

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maybe not but don’t compress think of

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lift think of lightness and we’re

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wanting to work all the muscles the back

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body here today not just Oh squeeze and

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twist squeeze into it so keep it

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effortless let’s try to find the ease

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and then check it out keep your torso

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your body where it is but just slowly

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turn to look past now your left shoulder

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or look towards the front of your yoga

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mat and then we’re gonna nod so drop the

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chin to the chest feel that awesome

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stretch in the upper back body and then

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look up oh yeah and then drop the chin

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and close your eyes go in where to find

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that yummy sensation that happens when

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you close your eyes and create absorbing

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all the things around us and we just go

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inside

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awesome then release that bring the head

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up chin parallel to the earth we’ll

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bring the right knee in send it out long

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bend the knees dig into the heels inhale

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reach up exhale modified

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paschimottanasana so the knees are bent

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here for everyone here’s going to drape

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your front body over the lower body and

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then drop the weight of your head down

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with control and just feel this massive

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stretch in the back body relax your

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shoulders down in fact to actively pull

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them away from the ears and then smell

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your knees stay present with your breath

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if any sounds come out or let them this

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is precious valuable time that could

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make or break your day send you into a

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whole new chapter we have different way

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of seeing things you just never know so

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stay open you’re gonna rise up nice and

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slow and then we’ll bring in a left heel

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in I sit up nice and tall try to find

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that lift again from the base of the

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spine the pelvis and then right hand

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we’ll come now to the outer edge of your

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right knee right thigh and then again

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careful not to go okay I know this

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posture okay so we’re working nice and

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slow mindfully keep the lift and from

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the lift see if you can move it to look

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past your left shoulder and if not maybe

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keep it nice and even to the side and

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then keep playing here maybe it slowly

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makes its way up to the mid back to the

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thoracic and then maybe you look past

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the shoulder cervical spine but maybe

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not breathing deep finding the lift

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still both my legs are nice and heavy

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and engaged so they’re not lazy bones

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but they’re nice and engaged and then

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keep this in the body and just slowly

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turn your nose your gaze now to the

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front of your mat past your right

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shoulder perhaps and then here we go

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keep the lift up in the heart drop the

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chin

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oh yeah should feel it pause here close

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your eyes and go inward yes and then

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keep the eyes closed you know what to do

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your lift

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and then drop the chin and see if you

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can do it really really slow this is

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your massage therapy and to really find

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a yummy stretch see if you can bring

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your left elbow in towards your back

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body lift up through the armpit chest

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now we’re dropping chin the chest and

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they’re lifting chin to this guy it’s so

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awesome

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all right bringing it back to Center

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unravel release dig the heels into the

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earth maybe this time the legs

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straighten a little more but maybe not

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maybe you keep it nice and bent it’s

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here and then inhale to reach up find

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that lift upward current of energy

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through the front body downward current

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through the back and then we slowly

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drape the belly over the tops of the

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thighs keep reaching forward this time

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reaching forward reaching forward

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reaching forward reaching forward and

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stay here reaching forward breathing the

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it’s like a superhero pose in fact go

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ahead and put your palms down superhero

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like nothing’s gonna mess with you you

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got this tug the shoulders away from the

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ears actively and then drape everything

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down awesome

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close your eyes feel your breath

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literally move you here feel the skin of

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the back body stretch as you breathe in

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feel the lungs chest ribs back body

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expands and then everything softens and

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gets heavy on the exhale

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great then tuck the chin into the chest

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slowly roll it up nice and easy again

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wiggle the toes rotate the yankles maybe

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shake them a little side to side and

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then I’m gonna cross the ankles bring

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them in cross them we’re gonna just

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bring the little blankie or towel if you

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had it to the side and we’re gonna come

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all the way through to all fours stack

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the shoulders over the wrists hips right

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over the knees inhale to drop the belly

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open the chest and exhale the round

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through inhale to open the chest cow and

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exhale cat around through now close your

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eyes and to the sound of your breath do

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a couple more

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and then on your next inhale come back

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to that nice even neutral spine you’re

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gonna plant the left palm nice and firm

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and reach the right fingertips forward

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then curl the left toes under send it

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back we’re just doing a little spinal

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balance here you can stay here or you

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can lift that left leg up but it’s

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optional breathe here tug the right

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shoulder back try to create an evenness

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through both the right and the left side

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of the body inhale and exhale and one

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more time inhale this time look forward

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finally and exhale to release everything

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down left fingertips reach forward

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really cool

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claw through the right fingertips so no

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pressure in that wrist you claw through

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the fingertips to take that pressure up

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off the wrist

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in fact lift your wrist on the right and

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then put it down from there yes

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beautiful I’m sure you caught that right

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you’re like no let’s just keep going

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here we go left fingertips forward curl

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the toes under

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right heel reaches back so there’s a

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couple yoga for wrist videos then you

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can check out for that little ditty and

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stay here lifting front body up to meet

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the back party spinal balance or lift

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the right heel engage the right glute

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breathe deep press into the top of that

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back foot again claw through the right

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fingertips one more breath inhale look

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forward

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fine length and exhale release

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everything bring the knees together

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really together arches the feet together

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then paint your yoga mat look forward

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inhale finally so open through the chest

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and then exhale balasana

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Child’s Pose allow the weight of the

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shoulders really round over here and

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instead of this being a posture we just

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kind of hang out and wait and take a

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break really see if you can embody this

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posture as a healing one for the spine

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so tuck your chin give a little weight

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in your hips your bum be articulate

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through the fingertips and the way you

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handle the skin of the face the jaw and

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then return to the breath

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and slowly reach the fingertips all the

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way back up and will come all the way to

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all fours will curl the toes under and

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when you’re ready take a deep breath in

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smile a little bit life is good and then

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exhale lift the hips up high for our

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first down we’re dog together pedal it

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out here

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lots of awareness in the hands they’re

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nice and wide upper arm bones rotating

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out elbow creases towards the front of

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your mat bend the knees generously

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breathe differently here a head is below

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your heart space here absolutely that’s

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going to affect your breath so find the

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nuance of that maybe turn the two big

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toes in slightly and then inhale to look

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forward and exhale ragdoll step to the

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top just one foot and then the other

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feet are hip-width apart at least nice

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and wide and then bend your knees bring

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the belly to the tops of the thighs and

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hang loose then bring your hands to the

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tops of the feet on your next inhale

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halfway lift

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find length and then exhale fold tuck

264
00:12:32,110 –> 00:12:34,329
the chin into the chest and slowly roll

265
00:12:34,329 –> 00:12:40,750
it all the way up to Mountain pressing

266
00:12:40,750 –> 00:12:42,730
into the feet and as you stack your head

267
00:12:42,730 –> 00:12:44,019
over your heart and your heart over your

268
00:12:44,019 –> 00:12:46,959
pelvis really engage from the lower body

269
00:12:46,959 –> 00:12:48,850
all the way up so feel your feet really

270
00:12:48,850 –> 00:12:52,149
pressing in the ground creating a nice

271
00:12:52,149 –> 00:12:55,500
strong base for the spine as you rise up

272
00:12:55,500 –> 00:12:58,149
Tadasana bring the hands together at

273
00:12:58,149 –> 00:13:02,110
your heart take a deep breath in and

274
00:13:02,110 –> 00:13:05,400
then exhale to relax the shoulders down

275
00:13:05,400 –> 00:13:10,480
twice more like that big inhale exhale

276
00:13:10,480 –> 00:13:12,430
to release something anything that’s

277
00:13:12,430 –> 00:13:15,520
been kind of weighing you down and one

278
00:13:15,520 –> 00:13:20,710
more time big inhale release awesome

279
00:13:20,710 –> 00:13:22,270
inhale to reach for the sky

280
00:13:22,270 –> 00:13:24,970
big Flying V here is you exhale bend the

281
00:13:24,970 –> 00:13:26,680
elbows back little back fin here you’re

282
00:13:26,680 –> 00:13:28,000
gonna activate the upper back body

283
00:13:28,000 –> 00:13:30,010
engaging your thighs and lift your chest

284
00:13:30,010 –> 00:13:32,380
up so I’m not going crazy here but I’m

285
00:13:32,380 –> 00:13:35,110
being really mindful inhale rise up head

286
00:13:35,110 –> 00:13:38,290
over heart exhale big W with the elbows

287
00:13:38,290 –> 00:13:40,900
lift your chest great and then inhale

288
00:13:40,900 –> 00:13:43,990
rise up and one more time big W activate

289
00:13:43,990 –> 00:13:45,640
the upper back body squeeze it in and

290
00:13:45,640 –> 00:13:48,220
engage at the fingers whoa and then

291
00:13:48,220 –> 00:13:50,890
inhale reach up then exhale to bring it

292
00:13:50,890 –> 00:13:54,279
all the way down inhale the halfway

293
00:13:54,279 –> 00:13:56,020
they’ve find that articulation so don’t

294
00:13:56,020 –> 00:14:00,070
rush lengthen and then exhale fold plant

295
00:14:00,070 –> 00:14:02,440
the palms step the right foot back step

296
00:14:02,440 –> 00:14:04,380
the left foot back little Bank back

297
00:14:04,380 –> 00:14:07,510
strengthener you squeeze the right knee

298
00:14:07,510 –> 00:14:09,670
in towards the bellybutton squeeze and

299
00:14:09,670 –> 00:14:11,560
lift and then bring it back out and then

300
00:14:11,560 –> 00:14:12,910
bring the left knee into your navel and

301
00:14:12,910 –> 00:14:14,770
squeeze and lift and then bring it back

302
00:14:14,770 –> 00:14:16,540
out and that’s it yay lower the knees

303
00:14:16,540 –> 00:14:19,740
and come all the way out of the belly

304
00:14:19,740 –> 00:14:24,400
some here we go cobra pose hands in line

305
00:14:24,400 –> 00:14:27,880
with the ribs actively tug hands back

306
00:14:27,880 –> 00:14:29,620
towards the heels squeeze the inner

307
00:14:29,620 –> 00:14:31,900
thighs squeeze sari squeeze the elbows

308
00:14:31,900 –> 00:14:34,570
engage the thighs and then here we go

309
00:14:34,570 –> 00:14:36,339
rolling up – tucking the chin to the

310
00:14:36,339 –> 00:14:41,320
chest inhale lift and exhale lower again

311
00:14:41,320 –> 00:14:44,830
inhale lift when you rise up pull the

312
00:14:44,830 –> 00:14:47,200
hands back so your heart draws forward

313
00:14:47,200 –> 00:14:49,900
and then exhale release and one more

314
00:14:49,900 –> 00:14:55,870
time find the ease and release awesome

315
00:14:55,870 –> 00:14:58,839
curl the toes under lift up come to all

316
00:14:58,839 –> 00:15:01,180
fours and then all the way up to

317
00:15:01,180 –> 00:15:07,779
downward dog inhale and exhale great

318
00:15:07,779 –> 00:15:10,600
inhale lift the right leg up high exhale

319
00:15:10,600 –> 00:15:11,980
just nice and easy you’re gonna step it

320
00:15:11,980 –> 00:15:14,290
all the way up we’re gonna lower the

321
00:15:14,290 –> 00:15:16,590
back knee down and inhale

322
00:15:16,590 –> 00:15:18,870
in the chest floor now you can stay nice

323
00:15:18,870 –> 00:15:21,090
and low here nice and low

324
00:15:21,090 –> 00:15:23,880
we’re gonna bring the palms together and

325
00:15:23,880 –> 00:15:28,680
rise up so if you’re really new to the

326
00:15:28,680 –> 00:15:30,330
practice you stay nice and low otherwise

327
00:15:30,330 –> 00:15:31,500
we’ll squeeze the inner thighs together

328
00:15:31,500 –> 00:15:34,740
bring the palms up and then if you’re

329
00:15:34,740 –> 00:15:36,750
feeling good here you can curl the back

330
00:15:36,750 –> 00:15:38,490
toes under keep them curled to get that

331
00:15:38,490 –> 00:15:40,380
extra arch stretch or root down I like

332
00:15:40,380 –> 00:15:42,390
to do this root down through the back

333
00:15:42,390 –> 00:15:44,370
foot so I really feel that power lifting

334
00:15:44,370 –> 00:15:46,770
on again that lift that we were playing

335
00:15:46,770 –> 00:15:48,410
with in the beginning of this practice

336
00:15:48,410 –> 00:15:50,370
and then once you feel like you have

337
00:15:50,370 –> 00:15:51,810
support you have the lift you’re going

338
00:15:51,810 –> 00:15:53,360
to inhale reach the fingertips up high

339
00:15:53,360 –> 00:15:56,250
and then exhale big w here lift your

340
00:15:56,250 –> 00:16:01,250
chest inhale reach up strong legs exhale

341
00:16:01,250 –> 00:16:05,010
slowly bring the elbows in one more time

342
00:16:05,010 –> 00:16:08,610
inhale reach up and exhale bring it in

343
00:16:08,610 –> 00:16:11,220
beautiful now inhale reach up palms come

344
00:16:11,220 –> 00:16:12,900
together and we’re gonna take it into a

345
00:16:12,900 –> 00:16:14,550
twist so bring the left elbow all the

346
00:16:14,550 –> 00:16:16,320
way up and over feel that big stretch of

347
00:16:16,320 –> 00:16:18,450
the left side body then we’ll come into

348
00:16:18,450 –> 00:16:20,370
a twist and depending on your energy

349
00:16:20,370 –> 00:16:21,990
level you might stay here or you might

350
00:16:21,990 –> 00:16:23,910
curl the toes under and lift the back

351
00:16:23,910 –> 00:16:27,450
knee now maintain that lift so we’re not

352
00:16:27,450 –> 00:16:30,780
dumping our way into the body into the

353
00:16:30,780 –> 00:16:32,760
foundation but we’re grounding we’re

354
00:16:32,760 –> 00:16:35,430
rooting up from that which is touching

355
00:16:35,430 –> 00:16:37,230
the earth and really finding this lift

356
00:16:37,230 –> 00:16:38,910
and it does require strength building

357
00:16:38,910 –> 00:16:42,500
but that’s why we’re here inhale exhale

358
00:16:42,500 –> 00:16:46,620
over you know all the way back inhale to

359
00:16:46,620 –> 00:16:48,480
look forward drive your heart center

360
00:16:48,480 –> 00:16:51,390
forward exhale to plant the palm step it

361
00:16:51,390 –> 00:16:54,810
back inhale in exhale belly all the way

362
00:16:54,810 –> 00:16:56,520
down you can also do chaturanga to updog

363
00:16:56,520 –> 00:16:59,490
here but I’m practicing with Cobra today

364
00:16:59,490 –> 00:17:02,370
so bring the hands firmly planted tug

365
00:17:02,370 –> 00:17:06,240
them back and inhale rise up exhale to

366
00:17:06,240 –> 00:17:09,929
release curl the toes under lift to all

367
00:17:09,929 –> 00:17:12,449
fours and then back up to your downward

368
00:17:12,449 –> 00:17:16,140
dog inhale lift the left leg up high

369
00:17:16,140 –> 00:17:18,000
nice and easy press into both palms

370
00:17:18,000 –> 00:17:21,540
evenly exhale step it up lower the back

371
00:17:21,540 –> 00:17:23,280
knee now if you’re again you’re new to

372
00:17:23,280 –> 00:17:25,030
the practice you can stay nice and low

373
00:17:25,030 –> 00:17:26,619
you’re going oh my gosh I’m so glad I

374
00:17:26,619 –> 00:17:27,670
can’t believe I’ve made it this far

375
00:17:27,670 –> 00:17:31,870
through the video if you’ve been with me

376
00:17:31,870 –> 00:17:34,930
for a while with the community

377
00:17:34,930 –> 00:17:36,970
practicing or you’re feeling pretty good

378
00:17:36,970 –> 00:17:39,550
here you’ll just go to the next bus stop

379
00:17:39,550 –> 00:17:41,170
but they’re all good so there’s all

380
00:17:41,170 –> 00:17:43,410
different levels and they’re all good

381
00:17:43,410 –> 00:17:49,030
any time spent on your is so good so

382
00:17:49,030 –> 00:17:53,200
good so good so good so good if you can

383
00:17:53,200 –> 00:17:54,990
name that song down below

384
00:17:54,990 –> 00:17:58,210
you’re my hero I’ll sing it again so you

385
00:17:58,210 –> 00:18:02,490
know so good so good so good so good

386
00:18:02,490 –> 00:18:05,010
bring the palms together lift the chest

387
00:18:05,010 –> 00:18:07,510
so find that root in the back foot if

388
00:18:07,510 –> 00:18:09,810
you haven’t already while I was singing

389
00:18:09,810 –> 00:18:11,980
moving with your breath so really be

390
00:18:11,980 –> 00:18:13,540
true to your breath inhale reach up nice

391
00:18:13,540 –> 00:18:16,150
and slow and then on your exhale squeeze

392
00:18:16,150 –> 00:18:17,650
everything in lift up from the pelvic

393
00:18:17,650 –> 00:18:22,710
floor big w inhale reach for the sky

394
00:18:22,710 –> 00:18:28,000
exhale front knee over front ankle

395
00:18:28,000 –> 00:18:30,430
squeeze the left inner thigh in towards

396
00:18:30,430 –> 00:18:33,220
the midline inhale reach up exhale bring

397
00:18:33,220 –> 00:18:38,260
it in let’s just do one more inhale and

398
00:18:38,260 –> 00:18:39,400
exhale bring it in

399
00:18:39,400 –> 00:18:41,440
activate the upper back body sweet

400
00:18:41,440 –> 00:18:43,120
inhale reach for the sky palms come

401
00:18:43,120 –> 00:18:45,940
together Jai and then think up and over

402
00:18:45,940 –> 00:18:47,860
so big stretch and the right sized right

403
00:18:47,860 –> 00:18:49,450
hip right side body you should feel good

404
00:18:49,450 –> 00:18:54,610
as you come into your twist so in time

405
00:18:54,610 –> 00:18:56,050
we’ll want to work to get the sternum

406
00:18:56,050 –> 00:18:57,550
and the thumbs kind of close to one

407
00:18:57,550 –> 00:19:01,510
another this is a little goal post so

408
00:19:01,510 –> 00:19:03,730
that you’re active in the twist and then

409
00:19:03,730 –> 00:19:05,230
again depending on your energy level you

410
00:19:05,230 –> 00:19:09,190
might lift that back leg inhale and

411
00:19:09,190 –> 00:19:14,830
exhale and inhale and exhale to release

412
00:19:14,830 –> 00:19:15,970
awesome work

413
00:19:15,970 –> 00:19:18,520
come back to your nice low lunge bring

414
00:19:18,520 –> 00:19:20,230
the right knee to the ground inhale open

415
00:19:20,230 –> 00:19:22,420
the chest and then exhale plant the

416
00:19:22,420 –> 00:19:25,000
palms step it back so you can take an

417
00:19:25,000 –> 00:19:27,430
optional belly to Cobra here or an

418
00:19:27,430 –> 00:19:30,400
optional chaturanga to updog we’ll meet

419
00:19:30,400 –> 00:19:32,380
in downward dog you can just go straight

420
00:19:32,380 –> 00:19:36,940
there if you like inhale in

421
00:19:36,940 –> 00:19:42,170
and then exhale release then slow

422
00:19:42,170 –> 00:19:45,470
descend of the knees down and you’re

423
00:19:45,470 –> 00:19:47,600
gonna come all the way to the belly and

424
00:19:47,600 –> 00:19:49,549
you’re gonna walk your fingertips all

425
00:19:49,549 –> 00:19:53,870
the way out in the front and then really

426
00:19:53,870 –> 00:19:55,610
zip up the legs here so take your time

427
00:19:55,610 –> 00:19:57,350
to really feel pubic bone pressing into

428
00:19:57,350 –> 00:20:01,130
the earth zip up the legs inhale in and

429
00:20:01,130 –> 00:20:03,230
then exhale lift everything bend the

430
00:20:03,230 –> 00:20:07,150
elbows cactus arms gaze straight down

431
00:20:07,150 –> 00:20:10,179
squeeze and lift squeeze and lift

432
00:20:10,179 –> 00:20:14,360
breathing deep lifting the elbows and

433
00:20:14,360 –> 00:20:17,290
take one more breath here

434
00:20:17,290 –> 00:20:19,790
and then you’re gonna slide your palms

435
00:20:19,790 –> 00:20:21,770
as if they were sliding on a counter top

436
00:20:21,770 –> 00:20:23,360
like a marble counter top you’re gonna

437
00:20:23,360 –> 00:20:26,840
slowly really slow fly the hands all the

438
00:20:26,840 –> 00:20:29,900
way back into airplane arms and when you

439
00:20:29,900 –> 00:20:31,490
get there activate the upper back body

440
00:20:31,490 –> 00:20:35,419
and slowly lift your heart a little more

441
00:20:35,419 –> 00:20:37,370
drive it forward heart forward gaze a

442
00:20:37,370 –> 00:20:39,260
little bit forward but nice and long in

443
00:20:39,260 –> 00:20:41,270
the back of the neck toes and fingertips

444
00:20:41,270 –> 00:20:43,640
are reaching back crown reaching forward

445
00:20:43,640 –> 00:20:45,770
we’re here for one more breath lift

446
00:20:45,770 –> 00:20:49,130
everything a little more then release

447
00:20:49,130 –> 00:20:51,860
come on to one year and just rock the

448
00:20:51,860 –> 00:20:53,690
hips a little side to side soften the

449
00:20:53,690 –> 00:20:57,620
gluts take a deep breath in and then

450
00:20:57,620 –> 00:21:00,110
exhale turn on to the other ear starting

451
00:21:00,110 –> 00:21:05,210
to pull it off and then from here you’re

452
00:21:05,210 –> 00:21:07,160
gonna lift the head the neck the

453
00:21:07,160 –> 00:21:09,080
shoulders and you’re going to come to

454
00:21:09,080 –> 00:21:15,320
flip onto your back right here and when

455
00:21:15,320 –> 00:21:19,490
you come onto your back pull the heels

456
00:21:19,490 –> 00:21:21,980
in knees up towards the sky and prep

457
00:21:21,980 –> 00:21:26,200
yourself for bridge pose

458
00:21:34,970 –> 00:21:37,160
pressing in all four corners of the feet

459
00:21:37,160 –> 00:21:39,410
begin to lift the hips up high nice and

460
00:21:39,410 –> 00:21:40,190
slow

461
00:21:40,190 –> 00:21:42,260
walk the shoulder blades underneath your

462
00:21:42,260 –> 00:21:44,270
heart space squeezing her thighs

463
00:21:44,270 –> 00:21:45,860
together and press the palms into the

464
00:21:45,860 –> 00:21:49,400
earth and lift the chest to the chin and

465
00:21:49,400 –> 00:21:52,190
the chin to the sky send your shin bones

466
00:21:52,190 –> 00:21:53,900
forward and really hug the thigh bones

467
00:21:53,900 –> 00:21:58,300
femur into socket here deep breath in

468
00:21:58,300 –> 00:22:02,900
and long breath out to release awesome

469
00:22:02,900 –> 00:22:05,720
work hug both knees into the chest Rock

470
00:22:05,720 –> 00:22:11,930
gently side to side and keep your right

471
00:22:11,930 –> 00:22:14,180
knee and send your left leg out inhale

472
00:22:14,180 –> 00:22:17,870
exhale supine twist bend the right elbow

473
00:22:17,870 –> 00:22:19,820
breathe do you try keep your right

474
00:22:19,820 –> 00:22:25,820
shoulder on the earth and bring it back

475
00:22:25,820 –> 00:22:27,980
to Center and take it on the other side

476
00:22:27,980 –> 00:22:30,350
bring the left knee in it’s on the right

477
00:22:30,350 –> 00:22:35,570
leg out long supine twist try to keep

478
00:22:35,570 –> 00:22:39,100
your left shoulder on the earth

479
00:22:46,340 –> 00:22:48,590
and bring it back to centre of both

480
00:22:48,590 –> 00:22:51,289
knees into the chest happy baby pose so

481
00:22:51,289 –> 00:22:52,879
grab the outer edges of the feet and

482
00:22:52,879 –> 00:22:55,309
then kick the feet into the hands and

483
00:22:55,309 –> 00:22:57,469
pull the hands down gently so shoulders

484
00:22:57,469 –> 00:23:00,710
really activated down then lengthen your

485
00:23:00,710 –> 00:23:05,090
tailbone forward ananda balasana so

486
00:23:05,090 –> 00:23:07,789
blissful baby here so find movement that

487
00:23:07,789 –> 00:23:10,820
feels like that there’s freedom within

488
00:23:10,820 –> 00:23:12,259
the form here you can get a little

489
00:23:12,259 –> 00:23:14,809
massage on the back body balance out the

490
00:23:14,809 –> 00:23:16,849
left and the right side maybe extend the

491
00:23:16,849 –> 00:23:19,039
legs long remember that it’s all

492
00:23:19,039 –> 00:23:29,169
connected for three more breaths cycles

493
00:23:29,169 –> 00:23:32,830
find what feels good

494
00:23:37,750 –> 00:23:40,700
when you’re ready let everything spill

495
00:23:40,700 –> 00:23:42,950
out nice and long create a big X shape

496
00:23:42,950 –> 00:23:46,820
with your body so the arms can either go

497
00:23:46,820 –> 00:23:50,000
up and out or gently at your sides but

498
00:23:50,000 –> 00:23:53,510
create a shape that feels relaxed in the

499
00:23:53,510 –> 00:23:55,130
place where you can really surrender and

500
00:23:55,130 –> 00:24:03,860
be heavy this part is for the soul the

501
00:24:03,860 –> 00:24:07,309
mind and the body allowing the nutrients

502
00:24:07,309 –> 00:24:12,910
of your practice to really settle in

503
00:24:16,210 –> 00:24:20,260
without you having to do anything

504
00:24:24,870 –> 00:24:26,789
thank you so much for sharing your time

505
00:24:26,789 –> 00:24:28,679
and your energy with me and all the

506
00:24:28,679 –> 00:24:30,809
other beautiful people practicing around

507
00:24:30,809 –> 00:24:35,159
the world it’s an honor we’ll bring the

508
00:24:35,159 –> 00:24:36,690
palms together bring them up to the

509
00:24:36,690 –> 00:24:43,260
third eye take a big inhale and exhale

510
00:24:43,260 –> 00:24:48,350
to quietly whisper namaste

511
00:24:50,750 –> 00:24:58,329
[Music]

512
00:25:00,530 –> 00:00:00,000
[Music]

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