Sridaiva yoga

SRIDAIVA Yoga Bowspring Level 1 Blended Sequence

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hey guys what’s up it’s Meghan and today

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I’m going to do a little sequence for

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you so in the previous tutorials I was

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doing I did all fours positioning and

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then we did some standing and then we

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did some stoop I’m positioned so today’s

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sequence I’m going to do is kind of

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really a blend of the three so I’m going

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to start in an all fours position and

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I’m going to bring first the dome doming

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hands are like so so as I was saying

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previously we’re not hyper extending the

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fingers it’s just a doming fashion so

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that the the nails the tips of the nails

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are actually pressing down to the floor

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and it’s not a very heavy-handed energy

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it’s very light as well and then from

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dome I’ll place the hands right come

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into an all-fours position so right away

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I want to press the hands down to the

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floor powerfully to fill into the back

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of the heart I’m going to squeeze the

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pinky and the thumb towards the center

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of the palm I then can work the upper

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arm bones and an external rotation going

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down into the legs and the feet the toes

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engaged pressing to the floor the knees

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press wide and then I can mound the

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gluts towards the sacrum initiating the

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lumbar and the cervical curvature

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lengthen and tone the belly and then I’m

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going to come to crouching cat so I’m

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just going to adjust the stance a bit

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I’m going to walk in just a hair so

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again the same intention of pressing the

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earth away filling in to the back body

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then squeezing the thumb and the pinky I

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bend the knees

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press the thigh bones back and wide and

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I energetically drag the toes back and

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I’m going to move just a bit organically

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so just some pulsing some rocking back

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and forth some organic movement

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and then going to sit the hips back

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towards the heels pressing the knees

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wide keeping the tailbone lifting and

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then I’ll glide forward

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I’ll squat back glide forward the entire

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time I keep the tailbone lifting the

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back of the heart full knees pressing

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wide lengthening and toning the belly

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and then coming back up to the cat

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proper I’m going to pivot the heels to

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the right doming the left get a gaze to

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the back of the mat and fill into the

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left upper ribs once I have the left

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upper ribs

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full I keep the tailbone lifting and the

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groins back and then the left arm will

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lift I then bring the hand to the back

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of the head drawing the elbow towards

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the nose I’m going to bring my right ear

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towards my right shoulder and then I’m

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going to pulse once again so I sit back

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towards the heels groins back tailbone

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lifting

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and then as they come up right I’m going

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to turn the bass ribs up keeping the

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groins hollow wings spiral on the upper

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body open the heart the throat and then

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release dome tube right back to the cap

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pivot the heels left shifting to the

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left hand and go on the right I gaze

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back hell into the upper right ribs keep

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the groins moving back the tailbone

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lifting fill into the thoracic portion

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of the spine the right arm a lift

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I bring the hand to the back of the head

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the elbow drawing towards the nose and

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then arc bringing my left ear towards my

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left shoulder keeping the groins back

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pulse sit back

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the entire time I’m energetically

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pressing the knees wide coming up right

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and then turn these ribs up curl back

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and then release Nome too bright and

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back to the cat

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I’m going to hop coming forward to the

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front of the space

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I’m going to bring the hands to the tops

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of the thighs so I’m going to bring a

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doming hand to the lower portion of the

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thigh the feet are just slightly wider

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than the pelvis lengthen and tone the

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belly extend the arms flip the palms

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back curl the fingers in like you were

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doing a pull-up on a pull-up bar sit

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down Brian’s back tailbone lifting hands

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to the back of the head elbows in

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lengthen tone the belly

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sit down deeply full breath exhale

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Arkwright keeping the groins back elbows

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in we’re going to shift to the right and

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dig drive the left I’m going to bring a

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few pulses in here the entire time toe

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pads are active heels or light knees

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press wide

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parking right left leg lifts I can then

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add a few pulses and a pedaling energy

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of the left leg or I like to stay kick

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starting the motorbike just what I do

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more of here than pedaling a bicycle

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actually pulsing with the right

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and then we step the left foot back

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coming into tribal lunge

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elbows in groins back heels are light

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lengthen tone the belly and then again

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we take squat and pulse knees press wide

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tailbone lifting

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come up right our cleft elbows in groins

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back

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and then release

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right for on top of the right thigh

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fingertips to touch elbow draws towards

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the nose my gaze I want to keep my chin

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in line with my sternum grinds back arc

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and then I’ll touch dome tube right and

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then the left leg lifts knees forward

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groins back

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I’m gonna bring the hand to the knee and

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I’m slowly going to rise all the way up

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these forward groins back lengthen

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place the foot to the front of the thigh

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infinity pose grinds back extend the

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arms hands to head elbows in gaze up

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curl back

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and then slowly release lowering the

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left

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sit down deeply send the groins back

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extend the arms hands to head elbows in

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sit down deeply lengthen our left dig

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drag the right and then we take pulse

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little pulses so dig dragging the toe

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mounds and the ball of the foot are

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pressing down to the floor and dragging

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back and I’m drawing energetically the

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toes back the back of the heel to the

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back of the knee the back of the knee to

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the base groots

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and then shift to the left leg the right

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leg lifts these forward grinds back and

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then you pedal and pulse

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and then slowly I step the right foot

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back

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tribal lunge elbows in grinds back

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lengthen Toyota Valley and pulse

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come up right art right elbows draw

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towards and those groins back knees

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press wide

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and then to Center our left left forearm

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top of the left thigh fingertips to

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touch groans back gaze so again that we

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keep the head in alignment with the

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sternum so we’re not twisting the

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cervical spine and the final expression

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of the poses it’s just an extension so

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I’m gazing in this direction the same as

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the sternum and then I touch bringing

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the hand a bright big deep opening to

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the right upper ribs groins back

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transition absolutely variation these

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forward groins back

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right hand to the knee I hold and then

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slowly

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come up

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and that’s a really good posture

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exercise for the hamstring to get it

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engaged when you press and lift out of

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that pose that will get the the muscle

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to light up particularly the hamstring

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and the glute and then we place the

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right foot extend the arms

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hence the head elbows in gays up curl

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back

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and then lower the right

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extend the arms lift

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to the balls of the feet turn the toes

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out press the knees wide bring the hands

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to dome to globe slowly begin to lower

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knees press wide tailbone lifting

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don’t write it’s been so humid here we

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just got some rain for the first time

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today and like six months to blessing

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but my travel yoga mat is the box for

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barely sticky I’m working on the other

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side and it’s still sticky too sticky

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you want a sticky mat but you want to be

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able to pick your feet up off of it but

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I’m gonna move heels left

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lowering left hip

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send the right hold them in same

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intention ease forward groins back left

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hand to see some more base form I can’t

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hold the foot as well keeping a wave leg

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a little bend to the knee these forward

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groins back

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transition

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come back to the cat

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the heels right left hand dome left hand

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lifts lower the right hip left hand to

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the meek

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he’s forwarder I’m shocked right hey see

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up at the sky blinking and turn the

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belly sides of the body long heart and

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throat open and then we hold the foot

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stand it out so the intention is that

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once you start to see the pattern unfold

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in the alignment then you apply in every

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single posture some these forward groins

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back heart full tailbone lifting it

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starts to become recognizable in every

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single posture we’re replicating that

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alignment

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I’m going to crawl down to the right

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side so keeping the parting of the leg

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so that the bow spring still present and

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then I’m going to slowly find my way

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onto my back it’s using my feet and my

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shoulders to scooch myself over so I’m

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going to bring the seed hands towards

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the sky filling out the thoracic and I’m

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going to cup the knees with the hands

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freedom pose lifting the tail fullness

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of the heart i press the knees wide

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energetically lengthening tone into

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valleys so we have a primary curvature

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of the thoracic but also the lumbar in

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the cervical present so we find a

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wave-like patterning moving through the

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spine I can then again bring the seed

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hands to sky and then I’m going to bring

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the knees left and the hands to the

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right for a twist while still

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maintaining the bow spring alignment

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come back to Center

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another direction

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Center

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other direction again

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Center them to the

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the hands the knees right

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release the toes

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release the arms line

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so again you’ve been doing a few

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different types sequences some very

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basic fundamentals so that you can see

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the alignment to the posturing the basic

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form this was just

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level one syllabus practice and a blend

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of all fours standing and supine

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postures

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welcome to take a few moments here

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resting after the sequence

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thanks again for tuning in and go to

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Meg’s yoga and check out the site you

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haven’t already done so and you can

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check on my coaching and services

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portion and contact me if you’d like to

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potentially work together in the future

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and have a beautiful evening

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