Tai chi yoga

Yoga + Tai Chi

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welcome back to another episode of

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at-home fitness

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today I have with me Dave Haley and we

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have a new face with us today and this

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is Peter you’ll probably be seeing a

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little bit more of them through our

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videos in the upcoming months today

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we’re going to do a little bit it’s

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called yochi which is going to be yoga

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and Tai Chi I’m combination we’ll start

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out with just a nice little warm-up and

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then we’ll take it into different

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sections of Tai Chi and then we’ll be

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switching it into yoga again anybody can

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do these movements and they’re nice and

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easy it’s good for meditation for

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working on flexibility also just kind of

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work on the joints to keep them nice and

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limber

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especially through these winter months

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that are coming up ahead of us so just

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stand with your legs together

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bring your hands down by your side and

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just relax your shoulders and keep those

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shoulders rolled back take a nice deep

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breath in reaching the arms up towards

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the sky and exhale turn the palms

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towards the front and then brush them

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down chest a belly sink in the Chi nice

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deep breath in and exhale breathe it out

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and again a lot of our movements are

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called by names of birds or animals so

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as you become more familiar with the

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terms of them a lot of times we stop

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talking through the Tai Chi portion of

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it and the yoga and just let yourself

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relax and enjoy the movements last time

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we’re going to come into a movement

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called supporting the heavens you’re

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going to go ahead and turn the palms up

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towards the chest and as you get about

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chest high forehead high turn the palms

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up towards the sky and release down now

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go ahead and just let your eyes follow

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inhale belly to chest reach it up

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towards fat forehead look to the sky and

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exhale relax coming back down two more

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times nice deep breath in exhale

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breathe out and let those shoulders

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relax last time nice deep breath in and

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exhale it out go back to sinking the Chi

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two times inhale swing those arms up

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towards the sky

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and exhale release you can start just

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putting a slight bent into those knees

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and exhale bend the knees and flip the

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hands down support the heavens inhale

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through belly chest exhale it down last

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time inhale and exhale breathe out go

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ahead and open up those feet about

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shoulder width apart

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it’s called twisting the drum all you’re

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going to do is kind of wring out the

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spine just let those shoulders again

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relax kind of warming up the back and

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the hips and the shoulders for some of

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the Tai Chi movements that we’ll be

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having a little bit later just let those

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shoulders you know kind of release away

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from the ears you don’t want to hold the

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tension into the neck and shoulders just

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imagine that you are a child again back

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in the days putting on your grandfather

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grandmother’s coat and as the sleeves

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are hanging down past the arms you just

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kind of swing them around kind of

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reminds you of the same thing we’re

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going to go ahead and slow the movement

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and then just slowly bring those arms

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again right down towards your side

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cleansing breath in through the belly

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exhale release out two more times nice

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deep breath in through the belly and

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exhale out

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we got a movement called grasping the

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bird’s tail all we’re going to go ahead

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and do is kind of lean over here and

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towards the right we pull it in towards

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her chest and then exhale from her hips

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and belly out breathing in and exhaling

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out just let your eyes look towards the

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same direction and you’re just going to

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rock forward and back you’ll see this

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movement again a little bit later in our

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Tai Chi we’re going to move into a

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movement called bow and arrow extend the

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right arm out let that left arm come

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across the chest and swing the arms out

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in front Bend back into that right

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straighten the left

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just as if you had that bow and arrow

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pulling back breathing in and exhale the

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movements are nice and slow nice and

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calming never working really quick or

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fast in any movements let’s just take it

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one more time over towards the right

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side and again remember I’m going to be

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facing you in a different direction as I

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am telling you hold right here go back

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into that pull push pull into the chest

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and then exhale push out our grasping

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the tails the bird’s tail when you do

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the movement you always want to make

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sure that you’re not giving yourself

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completely out here towards the front or

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rocking too far towards the by you think

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about giving about 70 30 percent breathe

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it in and exhale just take the movement

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two more times and then just float those

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hands back towards the front take a nice

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cleansing breath in through the belly

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and exhale breathe out we’re going to go

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ahead and inhale those arms all the way

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up towards the sky

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keeping that wide stance sit back into

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that imaginary chair and then let these

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arms come forward just let your eyes

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look down towards the floor try to keep

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nice and straight from the crown of the

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head down the spine towards the tailbone

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the arms are reaching and lengthening

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out in front making sure the knees kind

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of over the ankles rather than past the

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toes kind of feeling some strength into

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those quads and shoulders inhale rise

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and come up exhale breathe out just one

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more easy stretch the left arm comes up

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look at the fingertips

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take it across the head into nice easy

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side Bend and then look over towards

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that right corner of the room let that

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right hand just kind of relax and

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release not putting pressure into the

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shoulder opening up through the side of

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the oblique breathe in come back up and

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exhale release last time on that right

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side nice deep breath in

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he’ll lean it over and stretch it on

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just look up towards corner of the room

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if that bothers your neck just look down

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towards the floor three then and come

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back bring those feet back together

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we’re going to move into our yoga

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session right now we’re going to first

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come into a warrior two as you see we

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have our mats and a vertical so we’re

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just going to step the right foot out

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and then open the arms kind of relaxed

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shoulder height again the eyes are going

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to look over that middle finger we’re

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going to do them a lot of our movements

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today in the standing position until the

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very end of the class so anybody’s able

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to do these modify things as you need to

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along the way inhale come back to

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mountain arms overhead exhale keep the

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arms up stuff the left leg back come

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into a high lunge when you’re in that

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high lunge again you think about being

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on the toe and the ball of the foot

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watching the knee over the toe building

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some strength around the knee strengthen

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to the quad shoulders are relaxed take a

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nice deep breath in and exhale bring the

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hands to heart and we’re going to hover

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just go ahead if you need to slide that

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left foot a little bit further back get

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a nice stretch into your hip release the

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hands on either side of the foot and

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it’s called framing the foot and also

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known as a runner’s lunge hold nice and

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steady and keep that leg and hugged into

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the body try not to let it wing and open

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up that turns more into our hip nice

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deep breath in and exhale press it into

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a Down Dog hips are lifting up towards

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the sky

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hold here for two breaths feel that

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stretch coming down the shoulders and

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down the back breathe it in

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exhale the breath out looking between

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your hands and step four inhale rise

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back up into that mountain exhale hands

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to heart

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step it open to the left side warrior

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two turn in that knee and toe out sweep

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in those arms lifting them up shoulder

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height

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like I said anybody can start this

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practice the movements that we’re doing

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today they’re nice and they’re easing

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you can always drop those arms down if

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the shoulders get tired or fatigued out

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take one more nice deep breath in exhale

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breathe it out and inhale step back

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together come into Mountain step in the

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right leg back this time into your high

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lunge the nice thing about it you can go

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ahead and you know just do this with any

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kind of music that you have at home

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there are a nice little easy sequence of

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movements that you can do to start to

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warm-up into your day or again to use

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them at the end of the day just kind of

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relax and settle and let go breathe in

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and exhale bring those hands to heart

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fill yourself again pressing those palms

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together lift those elbows till your

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quad right now getting a lot of movement

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naso into the backside of that left

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glute one more nice deep breath in and

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exhale come into that runner’s lunge

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just frame the foot let your eyes look

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down or look up but try not to let them

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sink underneath to the chest or towards

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the belly give me one more nice deep

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breath in and exhale step back into that

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down dog hold here again for two breaths

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fill yourself soften into the back of

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the Achilles and the calf muscles one

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more nice deep breath in exhale looking

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between your hands and steps work inhale

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rise and come up into mountain and

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exhale hands to heart we’re going to

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move into our Tai Chi movement in Tai

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Chi we come into a horse stance rather

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than the mountain so go ahead and open

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up those feet again shoulder-width apart

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you want to bend into the knees tuck

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that tailbone underneath of you your

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pelvic so you feel nice and comfortable

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into your stance you don’t want to feel

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any pressure into that lower back we’re

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just going to do our cleansing breaths

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coming in

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and exhale down and as you see when we

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come up we kind of straighten the legs

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and exhale always slightly bent back

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into those knees remember to check that

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tailbone underneath of you because you

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start to work through sometimes you kind

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of forget about those movements we’re

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coming into a movement it’s either

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called bracing the moon or opening the

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door so just go ahead and come into that

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stance with the bent knee open your arms

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to the outside

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on the exhale take the right arm

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underneath of the left inhale open it

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back up and exhale left arm so we just

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alternate again the movement of the arms

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and just like it says bracing the moon

263
00:11:44,230 –> 00:11:46,810
or either opening the door or you see

264
00:11:46,810 –> 00:11:49,480
how this movement kind of flows along

265
00:11:49,480 –> 00:11:51,610
with those words making it easier to

266
00:11:51,610 –> 00:11:53,970
kind of remember into your practice

267
00:11:53,970 –> 00:11:56,590
let’s just take it one more time in the

268
00:11:56,590 –> 00:11:59,020
next movement it’s called hands move

269
00:11:59,020 –> 00:12:01,870
clouds bring your hands together in

270
00:12:01,870 –> 00:12:04,120
front of your belly right arm on top

271
00:12:04,120 –> 00:12:06,790
when we move to the right right hands on

272
00:12:06,790 –> 00:12:09,810
top and as we exhale move to the left

273
00:12:09,810 –> 00:12:14,800
the left hand comes on top so nice and

274
00:12:14,800 –> 00:12:16,690
easy you see that you’re kind of

275
00:12:16,690 –> 00:12:18,880
shifting your weight from side to side

276
00:12:18,880 –> 00:12:21,730
but I’m very gentle into the knee I’m

277
00:12:21,730 –> 00:12:23,650
not putting a lot of pressure into it

278
00:12:23,650 –> 00:12:26,410
this kind of helps us to prepare and get

279
00:12:26,410 –> 00:12:28,330
ready for some of our balance movements

280
00:12:28,330 –> 00:12:31,090
a little bit later into our session here

281
00:12:31,090 –> 00:12:34,120
today you should have those shoulders

282
00:12:34,120 –> 00:12:37,090
relaxed dropped away from the ears and

283
00:12:37,090 –> 00:12:39,610
see how your elbow and your wrist are

284
00:12:39,610 –> 00:12:42,790
really relaxed now when we come to that

285
00:12:42,790 –> 00:12:44,500
right side we’re going to come back into

286
00:12:44,500 –> 00:12:48,490
that pull push movement or grasping the

287
00:12:48,490 –> 00:12:56,530
bird’s tail breathe in exhale two more

288
00:12:56,530 –> 00:12:58,570
times and we’ll come into a new move

289
00:12:58,570 –> 00:13:02,770
called parting the clouds breathe in and

290
00:13:02,770 –> 00:13:05,950
exhale this time as we come back bring

291
00:13:05,950 –> 00:13:07,990
the palms together thumbs face it up

292
00:13:07,990 –> 00:13:10,990
we’re going to lean forward pushing the

293
00:13:10,990 –> 00:13:13,150
hands through the clouds and as we come

294
00:13:13,150 –> 00:13:14,760
back the palms turn away

295
00:13:14,760 –> 00:13:18,030
from us and the thumbs-down breathe in

296
00:13:18,030 –> 00:13:23,430
and exhale breathe out just keep your

297
00:13:23,430 –> 00:13:25,740
eyes looking in the same direction as

298
00:13:25,740 –> 00:13:29,370
your hands are that way you’re nice and

299
00:13:29,370 –> 00:13:32,220
easy into the neck and shoulder and the

300
00:13:32,220 –> 00:13:35,610
spine one more time and we’ll come back

301
00:13:35,610 –> 00:13:39,420
in two hands move clouds starting with

302
00:13:39,420 –> 00:13:41,370
that right side so right hand is going

303
00:13:41,370 –> 00:13:44,880
to be on top and then exhale hands to

304
00:13:44,880 –> 00:13:49,470
the left breathe in when we come back

305
00:13:49,470 –> 00:13:51,780
over here to the left side move back

306
00:13:51,780 –> 00:13:55,590
into grasping the tail into the heart

307
00:13:55,590 –> 00:13:59,130
and exhale kind of represent you want to

308
00:13:59,130 –> 00:14:00,810
bring everything good into you and

309
00:14:00,810 –> 00:14:03,540
everything that you don’t want all the

310
00:14:03,540 –> 00:14:06,630
negative all of the tension you’re

311
00:14:06,630 –> 00:14:10,470
pushing it back out to sea cleansing and

312
00:14:10,470 –> 00:14:13,050
bringing everything in and exhale

313
00:14:13,050 –> 00:14:18,540
breathing it all out last time bring

314
00:14:18,540 –> 00:14:20,820
those palms together thumbs facing up

315
00:14:20,820 –> 00:14:23,940
and then lean back forward parting the

316
00:14:23,940 –> 00:14:31,160
clouds thumbs facing down breathe in

317
00:14:33,560 –> 00:14:38,630
inhale and exhale

318
00:14:42,569 –> 00:14:48,519
just one more time hands move clouds

319
00:14:48,519 –> 00:14:52,360
start with the left we’re going to bring

320
00:14:52,360 –> 00:14:54,370
it back into our belly take a nice easy

321
00:14:54,370 –> 00:14:56,800
cleansing breath in so inhale through

322
00:14:56,800 –> 00:15:01,120
the belly and exhale breathe out come

323
00:15:01,120 –> 00:15:03,279
back to stance we’re going to move into

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00:15:03,279 –> 00:15:05,470
our yoga session again and it’s going to

325
00:15:05,470 –> 00:15:08,259
start with a Pilate series usually using

326
00:15:08,259 –> 00:15:10,089
our down dog runners lunge high lunge

327
00:15:10,089 –> 00:15:12,100
the ones that we learned in our first

328
00:15:12,100 –> 00:15:13,779
session so everybody just give me a

329
00:15:13,779 –> 00:15:16,959
couple of nice deep breaths in exhale it

330
00:15:16,959 –> 00:15:19,420
out one more time nice deep breath in

331
00:15:19,420 –> 00:15:23,290
and exhale it out inhale through the

332
00:15:23,290 –> 00:15:25,600
heart exhale through the heart bring

333
00:15:25,600 –> 00:15:27,759
those arms elbows close in into a fort

334
00:15:27,759 –> 00:15:28,420
fold

335
00:15:28,420 –> 00:15:31,480
hold here feel yourself relaxing neck

336
00:15:31,480 –> 00:15:35,499
shoulders and back step back into plank

337
00:15:35,499 –> 00:15:37,720
keeping your belly again and nice and

338
00:15:37,720 –> 00:15:38,230
tight

339
00:15:38,230 –> 00:15:40,449
find yourself lifting your head you

340
00:15:40,449 –> 00:15:41,709
don’t want to be looking underneath

341
00:15:41,709 –> 00:15:44,470
maybe lift the hips up a tiny bit make

342
00:15:44,470 –> 00:15:45,790
sure you’re filling the core muscles

343
00:15:45,790 –> 00:15:48,699
engaged we’re going to do the first one

344
00:15:48,699 –> 00:15:50,350
modified so you’re just going to drop

345
00:15:50,350 –> 00:15:52,809
your knees release into a nice easy slow

346
00:15:52,809 –> 00:15:57,069
chaturanga you can come into a cooper

347
00:15:57,069 –> 00:15:59,079
stretch or you can stretch back into

348
00:15:59,079 –> 00:16:03,339
seal pose and we’re all going to press

349
00:16:03,339 –> 00:16:07,449
our hips back into C you hinge those

350
00:16:07,449 –> 00:16:10,509
hips up into your down dog take your

351
00:16:10,509 –> 00:16:12,370
right leg and extend it up towards the

352
00:16:12,370 –> 00:16:15,879
sky let your hands look in between or

353
00:16:15,879 –> 00:16:17,620
let your eyes looking between your hands

354
00:16:17,620 –> 00:16:21,579
and step for runners lunge hands again

355
00:16:21,579 –> 00:16:24,279
from the foot the head lifts up nice and

356
00:16:24,279 –> 00:16:26,559
straight crown of the head down the

357
00:16:26,559 –> 00:16:27,910
spine towards the tailbone

358
00:16:27,910 –> 00:16:30,399
pull yourself engaging the core muscles

359
00:16:30,399 –> 00:16:32,949
as you lift your arms up to your high

360
00:16:32,949 –> 00:16:39,970
lunge just breathe and relax nice deep

361
00:16:39,970 –> 00:16:42,459
breath in and exhale return you can

362
00:16:42,459 –> 00:16:44,610
either come into your plank chaturanga

363
00:16:44,610 –> 00:16:47,470
Cobra down dog or you can modify and

364
00:16:47,470 –> 00:16:49,809
come straight into that down dog so if

365
00:16:49,809 –> 00:16:52,089
anybody wants to modify and show that

366
00:16:52,089 –> 00:16:54,899
you can go ahead

367
00:16:54,899 –> 00:16:58,199
even in exhale take your left leg and

368
00:16:58,199 –> 00:17:00,959
extend it up towards the sky looking

369
00:17:00,959 –> 00:17:03,689
between your hands step four runners

370
00:17:03,689 –> 00:17:04,520
lunge

371
00:17:04,520 –> 00:17:08,819
lift the head relax the shoulders sweep

372
00:17:08,819 –> 00:17:11,069
the arms up high lunge

373
00:17:11,069 –> 00:17:13,740
you can deepen your poses here again any

374
00:17:13,740 –> 00:17:16,260
time but you’re using it as a warm-up

375
00:17:16,260 –> 00:17:18,059
you might want to be up a little bit

376
00:17:18,059 –> 00:17:20,159
higher if you’ve been working out and

377
00:17:20,159 –> 00:17:21,419
it’s been a long day

378
00:17:21,419 –> 00:17:24,000
you can always deepen your bodies really

379
00:17:24,000 –> 00:17:26,819
warmed up it’s kind of ready stretch so

380
00:17:26,819 –> 00:17:28,940
you can go deeper into your poses

381
00:17:28,940 –> 00:17:31,230
everybody take a nice deep breath in and

382
00:17:31,230 –> 00:17:33,330
exhale release back into your forward

383
00:17:33,330 –> 00:17:38,010
fold inhale rise and come back towards

384
00:17:38,010 –> 00:17:42,409
the sky and exhale hands to heart

385
00:17:42,409 –> 00:17:45,570
moving back into Taichi open your feet

386
00:17:45,570 –> 00:17:47,520
come back into that horse stance tuck

387
00:17:47,520 –> 00:17:50,159
the tailbone underneath of you cleansing

388
00:17:50,159 –> 00:17:52,409
breath in through the belly exhale

389
00:17:52,409 –> 00:17:55,110
breathe out open and close the door or

390
00:17:55,110 –> 00:17:57,360
either bracing the moon the right arm is

391
00:17:57,360 –> 00:17:59,370
going to be on the bottom and then

392
00:17:59,370 –> 00:18:02,460
inhale open and the left arm we’re going

393
00:18:02,460 –> 00:18:04,440
to be coming into a movement called

394
00:18:04,440 –> 00:18:07,590
parting the horse’s mane so when we come

395
00:18:07,590 –> 00:18:10,080
back here to closing that door the right

396
00:18:10,080 –> 00:18:13,350
arms on the bottom so step the right

397
00:18:13,350 –> 00:18:16,350
foot heel out front and the right arm

398
00:18:16,350 –> 00:18:18,000
sweeps up and that left hand is just

399
00:18:18,000 –> 00:18:20,100
like brushing the mane and it kind of

400
00:18:20,100 –> 00:18:22,200
pushes back here towards that left hip

401
00:18:22,200 –> 00:18:23,940
and the right arms up towards the sky

402
00:18:23,940 –> 00:18:26,580
like the head of the horse inhale come

403
00:18:26,580 –> 00:18:28,169
back now that left arm is going to stay

404
00:18:28,169 –> 00:18:30,090
on the bottom because now we’re going to

405
00:18:30,090 –> 00:18:32,159
take that left foot step it over towards

406
00:18:32,159 –> 00:18:34,440
the left fold yourself brushing the mane

407
00:18:34,440 –> 00:18:36,360
of the horse pushing the right hand back

408
00:18:36,360 –> 00:18:38,690
towards the hip and left arm up and

409
00:18:38,690 –> 00:18:40,919
continue bring it back right arm on

410
00:18:40,919 –> 00:18:46,169
bottom breathe in exhale and we’re just

411
00:18:46,169 –> 00:18:47,880
going to keep on kind of flowing through

412
00:18:47,880 –> 00:18:50,700
this movement a lot of times I always

413
00:18:50,700 –> 00:18:53,029
say it’s just like dancing with music

414
00:18:53,029 –> 00:18:55,880
just nice and slow

415
00:18:55,880 –> 00:18:58,799
again the shoulders are really relaxed

416
00:18:58,799 –> 00:19:00,809
I’m not drawing the tension up towards

417
00:19:00,809 –> 00:19:03,840
my neck I’m not drawing the shoulders up

418
00:19:03,840 –> 00:19:06,870
towards my ear I’m not taking a deep

419
00:19:06,870 –> 00:19:08,730
bend into that lunge

420
00:19:08,730 –> 00:19:10,980
but as I’m lifting that foot that’s

421
00:19:10,980 –> 00:19:12,630
where I’m kind of shifting that weight

422
00:19:12,630 –> 00:19:14,549
again and working into some of our

423
00:19:14,549 –> 00:19:21,870
balance today we have some beginners

424
00:19:21,870 –> 00:19:23,429
with us so they’re just kind of learning

425
00:19:23,429 –> 00:19:24,870
the movements and I think they’re doing

426
00:19:24,870 –> 00:19:27,450
a great job so again don’t ever be

427
00:19:27,450 –> 00:19:29,910
afraid to start a new program something

428
00:19:29,910 –> 00:19:31,799
new that maybe you haven’t done because

429
00:19:31,799 –> 00:19:34,110
we’ve all been there we all go through

430
00:19:34,110 –> 00:19:36,750
those same steps of kind of making those

431
00:19:36,750 –> 00:19:40,640
mistakes and catching up along the way

432
00:19:42,620 –> 00:19:44,820
one more time over here towards the

433
00:19:44,820 –> 00:19:50,490
right and last time to the left we’re

434
00:19:50,490 –> 00:19:52,169
going to come to a movement called brush

435
00:19:52,169 –> 00:19:55,080
knee so when we come back we’re going to

436
00:19:55,080 –> 00:19:57,480
just step to the right the right hand

437
00:19:57,480 –> 00:19:58,919
comes up the left hand comes to the

438
00:19:58,919 –> 00:20:00,809
wrist and that left foot just kind of

439
00:20:00,809 –> 00:20:02,280
slides in right there by that right

440
00:20:02,280 –> 00:20:05,340
ankle just as it says brush knee so you

441
00:20:05,340 –> 00:20:06,990
think about you’re brushing in the face

442
00:20:06,990 –> 00:20:09,150
you’re pushing the knee and you step

443
00:20:09,150 –> 00:20:12,419
towards the left breathe in and exhale

444
00:20:12,419 –> 00:20:16,730
brush the face push the knee

445
00:20:20,490 –> 00:20:23,640
and I tell my class all the time doesn’t

446
00:20:23,640 –> 00:20:26,670
matter you don’t have to be in sync you

447
00:20:26,670 –> 00:20:28,980
don’t have to be on the same page as

448
00:20:28,980 –> 00:20:31,860
long as you feel the movements and

449
00:20:31,860 –> 00:20:33,450
you’re doing what you feel is most

450
00:20:33,450 –> 00:20:35,820
comfortable for you that’s what you want

451
00:20:35,820 –> 00:20:38,190
to achieve don’t ever feel like you need

452
00:20:38,190 –> 00:20:39,990
to look in the mirror and be doing the

453
00:20:39,990 –> 00:20:42,420
same thing someone else is doing just

454
00:20:42,420 –> 00:20:46,530
let it go as long as that body’s moving

455
00:20:46,530 –> 00:20:49,320
the minds relaxed and the breath is

456
00:20:49,320 –> 00:20:51,060
there that’s all that matters

457
00:20:51,060 –> 00:20:58,400
one more time to each side and last one

458
00:20:58,400 –> 00:21:01,350
take that cleansing breath back in

459
00:21:01,350 –> 00:21:03,840
through the belly horse stance inhale

460
00:21:03,840 –> 00:21:08,090
through the belly and exhale breathe out

461
00:21:08,090 –> 00:21:09,810
nice job

462
00:21:09,810 –> 00:21:11,370
we’re going to come into our balance

463
00:21:11,370 –> 00:21:12,870
work we’re going to use some yoga

464
00:21:12,870 –> 00:21:14,850
balance and then we’ll do a few Tai Chi

465
00:21:14,850 –> 00:21:18,180
for you today stand once again cleansing

466
00:21:18,180 –> 00:21:21,210
breath into Mountain Pose and exhale

467
00:21:21,210 –> 00:21:23,040
breathe out we’re going to start with

468
00:21:23,040 –> 00:21:25,410
the tree pose so bring the palms to

469
00:21:25,410 –> 00:21:28,470
again chest height turn that left foot

470
00:21:28,470 –> 00:21:30,780
to the outside tree pose can always

471
00:21:30,780 –> 00:21:33,510
start right here and you can stay if

472
00:21:33,510 –> 00:21:35,340
you’re feeling kind of off balance the

473
00:21:35,340 –> 00:21:37,080
minds been really cluttered there’s a

474
00:21:37,080 –> 00:21:39,630
lot of things going on you don’t want to

475
00:21:39,630 –> 00:21:42,840
think about okay this leg it’s up guys

476
00:21:42,840 –> 00:21:44,730
stabilized with the core I got to relax

477
00:21:44,730 –> 00:21:47,070
my neck and then your mind’s still busy

478
00:21:47,070 –> 00:21:49,080
about thinking maybe about what do I

479
00:21:49,080 –> 00:21:51,570
need to do today or what didn’t I get

480
00:21:51,570 –> 00:21:53,670
accomplished today so just take your

481
00:21:53,670 –> 00:21:56,880
tree pose again to whatever level that

482
00:21:56,880 –> 00:21:59,070
you want to you can always change

483
00:21:59,070 –> 00:22:00,960
different directions with your hands

484
00:22:00,960 –> 00:22:03,990
again it’s your practice so find those

485
00:22:03,990 –> 00:22:07,710
things that work for you we’re going to

486
00:22:07,710 –> 00:22:09,990
use a movement called sitting pigeon all

487
00:22:09,990 –> 00:22:11,640
we’re going to do is take this left foot

488
00:22:11,640 –> 00:22:14,220
cross it over your right knee just right

489
00:22:14,220 –> 00:22:16,140
up above the knee more on the thigh and

490
00:22:16,140 –> 00:22:18,060
then you find yourself sitting back into

491
00:22:18,060 –> 00:22:20,730
that imaginary chair this is a great

492
00:22:20,730 –> 00:22:22,850
movement to open up those hip flexors

493
00:22:22,850 –> 00:22:25,860
try to remember to keep that foot flexed

494
00:22:25,860 –> 00:22:28,350
and just push back you can keep the

495
00:22:28,350 –> 00:22:30,390
hands to heart if you want to you can

496
00:22:30,390 –> 00:22:32,340
take him and press them down on towards

497
00:22:32,340 –> 00:22:33,230
those thighs

498
00:22:33,230 –> 00:22:35,270
to open up the hips a little bit more

499
00:22:35,270 –> 00:22:37,340
and again you don’t have to be deep

500
00:22:37,340 –> 00:22:39,710
you can stay up you can change it any

501
00:22:39,710 –> 00:22:43,490
way you want to inhale rise and come up

502
00:22:43,490 –> 00:22:45,049
we’re just going to bring the left foot

503
00:22:45,049 –> 00:22:47,510
behind us hug that heel in towards the

504
00:22:47,510 –> 00:22:49,580
glute send the right arm up towards the

505
00:22:49,580 –> 00:22:50,150
sky

506
00:22:50,150 –> 00:22:52,280
once again you can stay right here in

507
00:22:52,280 –> 00:22:54,260
the movement or if you want to turn it

508
00:22:54,260 –> 00:22:56,600
into pose of the dancer just slightly

509
00:22:56,600 –> 00:23:00,169
start to live I’d lean over pulling that

510
00:23:00,169 –> 00:23:01,940
right arm out in front and left arm

511
00:23:01,940 –> 00:23:09,520
behind you inhale rise and come back up

512
00:23:09,520 –> 00:23:15,110
and exhale great job good job guys I

513
00:23:15,110 –> 00:23:16,730
know it’s always a little bit more

514
00:23:16,730 –> 00:23:19,970
challenging when you’re on camera and on

515
00:23:19,970 –> 00:23:22,370
spot to tell you to do something so

516
00:23:22,370 –> 00:23:24,110
these guys are doing wonderful today I’m

517
00:23:24,110 –> 00:23:26,360
Hailie of course let’s go ahead and do

518
00:23:26,360 –> 00:23:29,360
the left side tree pose turn that right

519
00:23:29,360 –> 00:23:31,910
foot to the outside again engage

520
00:23:31,910 –> 00:23:33,890
whatever level you want to take that

521
00:23:33,890 –> 00:23:38,210
foot to you can change your arms

522
00:23:38,210 –> 00:23:41,020
variation

523
00:23:43,810 –> 00:23:45,960
if you feel like you become more

524
00:23:45,960 –> 00:23:48,730
off-balance sometimes like the tightrope

525
00:23:48,730 –> 00:23:50,350
you can leave those arms out towards the

526
00:23:50,350 –> 00:23:55,030
side breathe it in one more time and

527
00:23:55,030 –> 00:23:57,760
exhale it out and on the next movement

528
00:23:57,760 –> 00:23:59,530
just take that left foot place it our

529
00:23:59,530 –> 00:24:01,060
excuse me right foot place it over the

530
00:24:01,060 –> 00:24:03,340
left and again you can bring those hands

531
00:24:03,340 –> 00:24:06,190
back into heart or you can press it down

532
00:24:06,190 –> 00:24:11,350
on towards the knee just let your eyes

533
00:24:11,350 –> 00:24:13,360
kind of look straight ahead maybe look

534
00:24:13,360 –> 00:24:19,900
down towards the floor and we’ll come

535
00:24:19,900 –> 00:24:23,140
back into the last balance pose pose of

536
00:24:23,140 –> 00:24:25,750
the dancer send that left leg up right

537
00:24:25,750 –> 00:24:28,300
leg behind you I get in it’s a nice

538
00:24:28,300 –> 00:24:30,850
stretch for the quad and again if you

539
00:24:30,850 –> 00:24:32,200
want to take it a little bit further

540
00:24:32,200 –> 00:24:35,590
just start leaning it over fill yourself

541
00:24:35,590 –> 00:24:37,540
opening up the shoulder into a nice easy

542
00:24:37,540 –> 00:24:47,310
backbend and inhale come back up and

543
00:24:47,310 –> 00:24:52,060
exhale breathe out very quickly we’ll

544
00:24:52,060 –> 00:24:53,920
take you through three movements they

545
00:24:53,920 –> 00:24:56,230
just flow nice and easy into our Tai Chi

546
00:24:56,230 –> 00:24:58,000
and that will be our session for today

547
00:24:58,000 –> 00:25:01,000
you can always come back to any of our

548
00:25:01,000 –> 00:25:03,430
classes if you have more information or

549
00:25:03,430 –> 00:25:05,590
need more information we can get get

550
00:25:05,590 –> 00:25:07,330
that to you when the classes are held

551
00:25:07,330 –> 00:25:09,820
this one’s called flying goose so turn

552
00:25:09,820 –> 00:25:12,820
the knees and toes to the outside this

553
00:25:12,820 –> 00:25:14,080
one you’re just going to be floating

554
00:25:14,080 –> 00:25:16,960
your arms up and down just like a goose

555
00:25:16,960 –> 00:25:22,030
flying elbows are relaxed and you just

556
00:25:22,030 –> 00:25:24,580
do this one time on each side snake

557
00:25:24,580 –> 00:25:27,100
creeps and tallgrass think about pushing

558
00:25:27,100 –> 00:25:30,010
your hips back bending in towards that

559
00:25:30,010 –> 00:25:32,890
left knee pushing into the back heel the

560
00:25:32,890 –> 00:25:35,440
right arms out in front the thumb and

561
00:25:35,440 –> 00:25:38,280
the finger middle fingers together and

562
00:25:38,280 –> 00:25:42,070
then rooster stands on one leg so much

563
00:25:42,070 –> 00:25:44,830
like a pose of a dancer and a yoga pose

564
00:25:44,830 –> 00:25:48,070
the same into our Tai Chi just let your

565
00:25:48,070 –> 00:25:50,830
eyes look straight ahead foot can be

566
00:25:50,830 –> 00:25:52,920
down it doesn’t have to be high up

567
00:25:52,920 –> 00:25:57,130
depends upon your hip flexibility also

568
00:25:57,130 –> 00:26:00,610
return to flying goose and we’re just

569
00:26:00,610 –> 00:26:02,370
going to repeat these on the left side

570
00:26:02,370 –> 00:26:12,280
snake creeps and tall grass rooster

571
00:26:12,280 –> 00:26:15,910
stands on one leg balance on that left

572
00:26:15,910 –> 00:26:19,300
right and again down low are either

573
00:26:19,300 –> 00:26:21,960
higher up

574
00:26:26,539 –> 00:26:28,699
we’re going to end in our Mountain Pose

575
00:26:28,699 –> 00:26:30,949
so inhale step both feet together reach

576
00:26:30,949 –> 00:26:33,789
both arms back up towards the sky and

577
00:26:33,789 –> 00:26:37,570
exhale breathe out hands to heart

578
00:26:37,570 –> 00:26:40,969
namaste and have a good day and again we

579
00:26:40,969 –> 00:26:43,999
had Dave Haley and Peter with us just

580
00:26:43,999 –> 00:26:45,949
give us a call check our website for

581
00:26:45,949 –> 00:26:47,479
more information this was another

582
00:26:47,479 –> 00:00:00,000
episode at home fitness

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