Seated twist yoga

Seated Yoga Twists to Neutralize your Spine

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hi my name is Sandra Carson we’re going

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to do a sequence twisting seated twisted

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sequence and to neutralize the spine and

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all the muscles running along the spine

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and along the ribs so please take your

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feet soles of the feet together for

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baddha konasana roll your inner thighs

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down towards the floor take a nice tall

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seat now with one hand feel your lower

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back if it’s rounded then take something

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to sit on like a blanket or a towel

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press your feet into one another and bow

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forwards bow from your hips rather than

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from your spine so as you inhale

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lengthen your spine long press your keep

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pressing your feet into one another and

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exhale from the hips bow forward

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maintain the engagement of the leg

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muscles as you breathe and make your

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breath a little bit fuller a little bit

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deeper you can hold the tops of the feet

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this pose butter konasana helps to open

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up the hips and prepare them for

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twisting are your next inhalation press

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your sit bones into the floor and come

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up we’re going to come into the first

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twist take your legs together feet

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together and take your feet over to the

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right side of your hips and then take

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your right foot the top of the right

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foot in the left sole of your foot take

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your right hand to your left knee take

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your left hand behind you and breathe

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now press your right hip into the floor

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so grounded if your hips are very tilted

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sideways shifted sideways and take a

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blanket to sit on and as you ground the

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hips down stretch the spine up and then

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twist your belly your chest your ribs to

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the left take the top of the throat back

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so your head comes into alignment with

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your pelvis and then twist your neck

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look over your left shoulder keep

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awareness in your legs and keep pressing

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especially rooting your right hip down

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into the floor as you maintain a deep

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breath

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then on an inhalation release the pose

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and shift your legs to the other side so

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the top foot rests on the sole left hand

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to your right knee right hand behind you

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route your left hip down and stretch

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your spine up and then twist on your

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exhalation gently bring your belly in

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lift up your chest

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let your eyes stay soft and your breath

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fluid inhale come back and stretch your

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legs out straight for dum da sana rule

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your inner thighs down towards the floor

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and press your heels and your sit bones

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down stretch up your spine so make the

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upper body nice and tall so the

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effectiveness of twists Sita twists are

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enhanced when we keep the legs strong

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and engaged this helps to bring the

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pelvis into better alignment the pelvis

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can tip forward which in turn creates a

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more balanced twist in the spine take

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your left foot in and take the sole of

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the foot into the right thigh place your

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hands on either side of your

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outstretched leg and twist your belly in

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your chest in line with your right leg

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and then bow forward just as with the

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first pose we did route your hips down

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keep your legs strong lengthen the spine

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and bow forward from your hips rather

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than your spine keep your hands there

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where they support your back and keep

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the shoulders back and he’ll come up to

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sitting

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change sides belly and chest over the

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left leg and bow forward

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extend your entire spine while you root

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your sit bones down keep your left leg

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strong your right leg strong and stay

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focused on your breath so smooth

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breathing deep inhale come back up to

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sitting

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stretch both legs straight dandasana

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stretch your spine shoulders back and

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legs strong then take your left knee in

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place it place your left foot close to

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your left sit bone right fingertips on

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the floor and inhale your left arm up

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reach it forward towards your right foot

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and keeping that length turn your palm

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out and wrap your arm around the front

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of the shin this could be enough this

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could be enough stretch you can try to

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take the right hand behind you and bind

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if you if you’re a little short of

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having the hands touch then take a strap

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or a belt or something to help you and

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inhale again lengthen the spine exhale

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bow forward so there’s an intense

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stretch for the hips keep your eyes soft

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and your breath flowing inhale come back

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up to sitting

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change legs right foot in left feet it’s

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next to your hips inhale your right arm

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up and reach forward then turn the palm

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out and wrap your arm around the front

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of the shin take your other hand behind

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you establish strong legs so press your

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heel into the floor press your right

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foot into the floor and your sit bones

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and then bow forward smooth deep

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breathing then mainly from the hips

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inhale come back up to sitting first

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side again so stretch your right leg out

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left leg in sit up nice and tall legs

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are strong and active place your left

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hand behind you inhale the right arm up

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in ten stretch for the whole right side

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of the body and then bring your elbow on

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the outside of your left knee for marios

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and a-three so and now use the the

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tension between your right elbow and

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your left knee to help you guide the

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body the torso a little bit deeper into

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the pose be careful to not jerk or pull

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yourself into the pose but again come

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back to the legs and press your feet

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into the floor and the sit bones then

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bring your lower ribs in and twist a

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little bit deeper and you’ll find that

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all the muscles in that in the back

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lower back mid back getting a really

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nice stretch and then turn the head

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lifts up the sternum

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so basically want to spiral the whole

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spine in a balanced way from the bottom

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all the way to the top and this brings

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the spine into a neutral position it’s

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good to do after deep forward bending or

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deep back bending and he’ll come back

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stretch your left leg out right knee up

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make the legs active inhale lengthen the

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whole left side of the waistline from

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your hip to your armpit and out through

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the fingertips and then bring your elbow

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to the outside keep your legs active as

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you bring your lower ribs in and then

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twist look over your right shoulder you

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may find that one side twisting to one

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side is easier than the other side which

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is fairly normal just take notice of

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that breathe into the twist

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into the stretch

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and inhale come back

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stretch your leg out dandasana stretch

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your sternum up to the sky and then

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bring your right knee in place it down

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for ardha matsyendrasana place your left

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foot in front of your right shin or a

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deeper version of this pose the hips

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need to be fairly open for this is you

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place your left foot on the outside of

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your right knee

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so to see which version is better for

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you left him behind inhale take the

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right arm up stretch the whole right

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side and at the same time as you’re

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reaching up press your sit bones

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strongly into the floor and see if you

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can even get a little bit of an arch in

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the lower back and then keep that bring

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your elbow to the outside of the left

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knee and twist now over here there are

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some variations you can take the arms

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straight some more intense version and

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you can take your left arm behind you

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reach for the right inner thigh

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breathing is a little bit harder here so

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just do your best find the space and on

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an inhalation come out of the pose and

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change sides so either your right foot

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in front of your left chin or if your

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hips are open enough take your foot onto

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the outside I’ll change the viewpoint

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route your hips down right hand behind

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you inhale stretch your left fingertips

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all the way up to the sky

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and then bring your elbow to the outside

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stay here or bring your arm in line with

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your shin belly in lower ribs in I’m in

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twist this is definitely my harder side

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a more difficult side stay with it keep

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your legs active but try to soften more

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with your breath

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and inhale come back to Center

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unravel your arm unravel the legs take

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them straight out dum da Sanne nice deep

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breath in and stretch the whole spine

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out and inhale come back to Center fold

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your legs in I hope this twisting

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sequence helped to bring you back to a

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neutral place thank you very much for

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watching namaste

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for longer fuller classes please visit

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the website ekhart yoga comm hope to see

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you there

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namaste

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