Sumits yoga north phoenix

Sumits Hot Yoga – Morning Routine

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[Music]

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good morning today we’re going to take

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you through a rise and shine flow

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something to get your energy going first

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thing in the morning so come to a seated

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position hands at heart center and close

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your eyes or keep them open and think of

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three things that you are just grateful

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for right off the Texas right off the

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top of your head it could be three

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simple things just the very first things

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that come to your mind maybe it’s three

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sentences three affirmations but

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something that immediately starts to

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fill your heart something to start your

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day off right we’ll follow that up with

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three deep inhales and exhales fill your

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lungs breathe in through the nose

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through the nose exhale again breathe in

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and breathe out

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inhale and exhale release the arms by

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your side right fingertips stay down

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take the left arm up and overhead switch

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left hand down take the right arm up and

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over right hand down left arm up left

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hand down right arm up try not to

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overthink the movement don’t worry about

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moving too deeply just waking the body

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up right hand down left arm up left hand

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down right arm up right hand down left

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arm up left hand down right arm up

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coming back to Center make your way to

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all fours however that feels best to you

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and if the risks are a little bit sore

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take the time roll the wrists

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sometimes first thing in the morning my

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joints are really stiff really tight so

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I won’t move quite as deep into some of

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these poses as I would in an afternoon

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practice and an evening practice I

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really take my time make my movements a

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little more shallow but it still feels

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good to get the body moving drop the

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belly take the gaze up cow pose and then

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round your back chin to your chest

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cat pose drop the belly breathe in cow

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pose chin to chest cat

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drop the belly cow pose curl your toes

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lift your hips downward-facing dog

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starting to notice the way that that

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feels in your body this morning noticing

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what your working was physically this

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morning

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keeping the knees really soft walk to

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the back of your mouth with the hand

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finding a forward fold release the

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fingertips to the floor just trace the

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fingertips toward the right side of your

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mat toward the left side of the mat

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that’s the center fingertips down the

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floor find a little half lift fold

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forward root into the feet inhale stand

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all the way up bring your hand to your

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heart take a deep breath in arms

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overhead forward fold

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walk your hands to plank pose drop your

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knees to the floor modified plank elbows

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in lower all the way down to your mat

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hands in line with your chest colder

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pose elbows back lift the chest hold

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here on the inhale hold on the exhale

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come up a little higher breathe in lower

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down

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tabletop curl your toes with your hips

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downward facing dog lift your right leg

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up step your right foot forward between

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the hands release the left knee to the

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floor

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take a half split pulling the right head

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back

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shift forward step your right foot back

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plank pose downward-facing dog lift the

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left leg up step the left foot forward

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release the right knee down half split

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y’all bend in the left knee shift

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forward step the left foot back to plank

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pose downward facing dog

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modifying any of these poses then baby

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step the feet forward to the top of your

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mat take a halfway lift forward fold

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inhale stand all the way up hands to

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your heart

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one breath in one breath out arms

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overhead breathe in forward fold halfway

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lift

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hands on the floor step your feet back

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to plank pose lower halfway Cobra or

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upward facing dog downward facing dog

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take a deep breath exhale look forward

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then the knees walk or float the feet to

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the top of your mat take a halfway lift

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or whistle in handstand all the way

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hands to heart

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arms overhead

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forward fold halfway lift hands on the

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floor step back plank pose and flowing

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add you’re ready high to low push up

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upward facing dog to your downward

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facing dog

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checking in frequently with your

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energetic levels and practicing to match

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those energetic levels to slowing down

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maybe picking up the pace maybe adding

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some intensity just being mindful that

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you’re not being aggressive with your

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practice look forward then the knees

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block will jump to the top of your mat

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halfway lift forward fold inhale scan

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hands to heart

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arms overhead forward fold halfway with

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hands on the floor walk or jump back

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slow and a port facing downwards lift

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your right leg up top your right knee to

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your right wrist or elbow send the right

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leg high then your right knee to your

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nose send the right leg high right knee

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to your left elbow send the right leg

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high right foot to the outside of your

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right hand release the left knee to the

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floor chest forward so if this is a mess

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you’ll just stay right here but if you

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want a little more intensity in the

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outer right hip you can take the right

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hand to the thigh look over the right

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children

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and right hand to the floor curl the

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back toes under step the right foot back

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downward facing dog or high-to-low

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solution up or chasing to down or to

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lift your left leg left knee left elbow

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send it high knee to your nose

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send it hard left me left elbow send it

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high step the left foot to the outside

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of the left hand stay right here release

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the knee maybe come down to the forearm

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or left hand to the left thigh a

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constant check in with the way your body

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feels the way your body is working

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moving today doing your best to not

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neglect the things that are coming up

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modifying where you need to left hand to

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the inside of the foot lift the back

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knee and step it back option to flow hi

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pillow upward facing to downward facing

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or just skip it but you can jump through

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to a seat or walk your feet forward to

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the top of your mat so we’re down to a

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seat for navasana boat pose keep the

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heels on the floor or maybe extend one

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foot up both feet up knees bent your

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choice both feet on the floor lower down

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to your back steffel demo little bridge

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pose arms by your sides feet hip-width

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apart lift the hips up activating

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through the inner thighs the outer

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thighs chest looking up very gently

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and then slowly lower down a lot of

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needs to just knock in toward each other

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one hand on your heart one hand on your

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belly

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maybe I’m dressing by your side and

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finding some time to just surrender it’s

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a very quick morning practice good way

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to get the energy flowing was great way

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to start your day with a practice take a

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few breaths here and then get going on

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your way maybe this is a great great

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time to re-evaluate those gratitudes to

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return back to them to go back to them

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and to move on to your move on with your

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day with those things in mind at the top

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of your mind have a great day you guys

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and stuff and I will see you soon

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namaste

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