Sun and moon yoga

Sun Moon Yoga – Ashtanga Part 1 of 2

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move your head back and forth slightly

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type

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when Allah

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keep pressing those index and thumbs in

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two more breaths here

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moving with a huge I breathing pulling

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in ludhiana Banda at low belly now bend

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your knees on the exhale inhale as you

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light with jump forward right into that

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half lift exhale folding down inhale arm

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sweepa in sama sticky

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haha exhale inhale sweeping up blues

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guitar sana x inhale half lift exhale

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step or jump back full ring down into

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chaturanga and helpers beluga writing

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footsteps left foot stance make sure you

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really press down the small toe into the

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mat drop into 90 degree angle here lift

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your gaze towards your thumbs bring the

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hands down onto the mat right leg steps

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back run through your flow I was close

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into the body lift your heart pull the

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shoulders back XO rolling both feet over

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at the same time left foot steps by the

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left hand come on to that right foot Ian

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hell arms creeped out drop a low lift

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the game exhale spread your fingers wide

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dropping down inhale urbano go open up

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your heart exhale ah danke here’s your

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resting dog if you need to take a break

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you can go into your child’s pose

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balasana here otherwise keep the breath

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fluid put your neck knee relax gazing up

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at the belly button

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booya de banda is still engaged

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shoulders rolling open fingers spreading

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wide breathing

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three two one bend your knees exhale

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look forward seeing hail jumping into

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that half flip that inhale takes you

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exhale dropping forward bend your knees

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deeply inhale rising up palms touch wood

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katana exhale samus me third round

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coming down touch the earth inhale arms

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reach out exhale forward fold

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inhale half lift exhale step jump back

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chaturanga inhale barriga Luka exhale

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out of hookah right foot steps left foot

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spins inhale our sweep up the XL that

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breath is going to take you all the way

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down right foot steps back chaturanga

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dandasana weird bubble gun ah

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left foot steps right foot spins nice

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low on to that front leg palms touch

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exhale rolling down to the mat inhale

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rising up backs I’m going down and five

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four three

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two

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one bend the knees inhale brings you

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forward exhale luton a sauna bend the

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knees deep which guitar sauna palms

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touch exhale something fourth round

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inhale exhale inhale exhale inhale and

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exhale inhale nice long deep breath and

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exhale take you all the way down in pale

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exhale in half inhales and exhales stay

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consistent slowing down without legs

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back inhale rising up exhale lifting up

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and here’s your five count again if

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you’re getting pratik you can take a

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child’s pose this is your resting dog

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staying steady with huge I breath

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keeping your bond as engaged keep

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lifting those sits bones up towards the

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ceiling the body is beginning to warm up

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raising that core heat breathing press

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those heels down lift the sits bones

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spread the fingers wide bend your knees

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on the exhale inhale brings your lightly

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forward right into half lift exhale

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release bend your knees inhale rising up

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exhale sums last one bend your knees

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booshka tassa inhale exhale forward

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inhale half lift exhale step or jump

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chaturanga inhale upward facing dog

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exhale down right foot steps would be

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rapid rasta want warrior one be strong

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exhale hands float down right foot steps

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back elbows tight into the body heart

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opens up exhale left foot is stepping

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like what is spinning Ian Hale sweeping

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up shoulders r squared X

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spread your fingers wide you come down

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inhale and five counts here

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doing that heat building Hey Judy ah de

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banda breath is fluid mind is soft three

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two

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one bend your knees and inhale brings

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you forward exhale bhutta na sana bend

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your knees deep inhale rising up and

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samus you need separate jump your feet

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six inches apart hands around the

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weights take an inhale just lift your

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gaze exhale forward fold grab on to the

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toes ashtanga to locking inhale lengthen

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the spine exhale flowing in pulling

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yourself in nice and tight sits bones

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lifting up towards the ceiling tuck your

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chin pull it booty adobada and you’ll

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find you can drop in just a teeny bit

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more bring in deep three two one keeping

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over your toes inhale lengthen the spine

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take your hands padahastasana place your

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feet on top of your palms and your toes

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are up on your wrists lengthen the arms

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inhale exhale let your elbows to wear

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out to the side again pulling yourself

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in deep engaged with ya de banda but

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your elbows come out to the side tuck

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your chin breathing here gaze is that

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the tip of your nose three

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to rocking forward a little bit on to

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the risk while give the lengthen the

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arms exhale completely here hands on the

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waist inhale slowly coming up that’s a

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jumping feed back together right foot

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steps out preparing for booty to

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trikonasana arms sweep out take an

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inhale exhale dropping right into your

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triangle pose in the ashtanga we grab

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ahold of that toe the two-piece fingers

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on the inside and underneath and the

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other finger brought the thumb wrapping

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around the top engage with the index

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fingers arm reaches strong up towards

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the ceiling rolling that left hip back

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and three two one inhale rising up and

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just moving right to the other side XL

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brings you right down so when you know

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the full practice you’re moving with

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each inhale and exhale through the whole

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practice there’s never any hesitation

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when we’re learning of course that’s not

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the case but with our floor the vinyasa

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we do work with that so two one inhale

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rising up coming all the way oh we can

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shorten your stance a little bit coming

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into reverse triangle left arm reaches

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forward bring it to the outside of the

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foot try to square your hips right hand

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hand sweeps up towards the ceiling and

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bought it trying to press the palms out

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for third week shoot

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one shift your gaze down towards the mat

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and then spiral up inhale up exhale as

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you come down to the other side and

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breathing there and five four three two

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one shift your gaze inhale coming all

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the way up and stepped at the top of the

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mat exhale stepping back up coming into

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extended side angle pose bend this right

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knee you want a 90 degree angle right

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hand is going to come to the outside the

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foot press your palm down or fingertips

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other arm comes across the ear rolling

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the chest open gazes up at the thumb and

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fore long line from your toes your

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fingertips 32

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one inhale rising up exhale dropping

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right to the other side and breathing

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here left hand drops down right arm

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extends up trying to come to the outside

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the foot I’m alongside the ear gaze

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reaches towards a thumb Rolling the

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chest open and three two one in coming

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all the way up rotating the feet again

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taking the left arm outside that right

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knee trying to bring that left hand down

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and the right arm comes up or you you

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can’t go into reverse prayer but this is

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the preferred one so it’s reversed

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extended side angle pose and breathing

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32 on comes alongside your ear there you

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go now shift your gaze and despite all

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the way up inhale shift your feet then

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this left knee arm comes around you’re

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going to hook that elbow down pressing

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into the palms arm comes alongside the

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year and you’re breathing five four

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three two

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one inhale rising all the way up and

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step to the top of your mat exhale hands

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down the waist coming down squeezing

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wouldja de banda again lifting your sit

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bones up towards the ceiling keep that

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little pressure that would add a bond to

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encourage you to keep that engaged and

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three two one inhale slowly all the way

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up if you get like how to take an extra

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breath here and to come behind the back

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press your palms together take an inhale

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exhale forward fold boss 32 potterton

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awesomest see arms floating hands

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putting down towards the floor opening

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up the shoulders with YouTube ratchet if

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you can drop them a little bit deeper

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and 32

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one inhale slowly coming up arms extend

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out last time exhale dropping down

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coming into ashtanga tall lot and how

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lengthening your arms exhale pull

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yourself in deep thumbs come around to

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touch the index fingers to create that

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to connect that energetic lock lifting

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those this one lifting the thighs

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engaging what you had a bond of

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breathing you should hear that which I

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wrap soothing your soul here and 32

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one keep this whole lot inhale lengthen

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the arms take another exhale here and

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now inhale rising all the way up and

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exhale step is upon you stepping out

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swinging your feet going towards the

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block moving into pyramid pose so you

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want a shorter stride here both feet are

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facing towards the fun coming into

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reverse namaste elbows are pushing back

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look forward a little bit shorter stride

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tip card thank you exhale forward fold

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trying to keep your hips level and

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coming towards that right thigh trying

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to get your chest towards your thigh

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again your thigh muscles your quads are

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engaged in lifted your kneecaps are

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lifted dropping in d4 elbows and press

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back you pressing your palms together

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and three two one slope

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