Tone it up yoga

Beautiful 15-Minute Power Yoga Flow with Emily!

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[Music]

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I experienced Katrina from tone it up

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and today we are here with our friend

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Emily DiDonato yeah she is going to take

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us through a beautiful yoga flow that

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you can do at home or while you’re

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traveling anytime just a quick 10 to 15

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minute flow you can do it in the morning

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and the evening after a workout to stay

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limber awesome fun yay I’m so excited

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cool so we’ll get started on the back

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you go let the leg squat long the arms

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go out long I’m just kind of starting to

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relax hug the knees into the chest you

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can rock back and forth from the lower

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back a little bit if that feels good for

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you and then let the knees fall over to

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the right side and then gaze over your

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left shoulder for a supine twist just a

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nice pass and twist on the side

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remembering to breathe and then hug the

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knees into the chest again and let them

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fall over to the left side and gaze over

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your right shoulder

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hug the knees in and then you can rock

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back and forth up and down the spine

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come up and over the ankles to come to a

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tabletop position so hands are

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underneath the wrists line up with the

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shoulders hips over knees we’re taking

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an inhale drop the belly look up exhale

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tailbone down look down cat pose inhale

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drop the belly look up to the sky exhale

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curl the spine down one more time inhale

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drop the belly look up opening the

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collarbones exhale tailbone down look

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down cat pose we’ll come to a neutral

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spine and then step the right foot back

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step the left foot back for a plank pose

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so we’ll start firing up the core here

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so make sure you’re really pressing down

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to the pointer finger the thumb pushing

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up in that space in between your

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shoulder blades and enables really in

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towards the spine

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we’ll take three breaths here together

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together to fire up take a big inhale

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and exhale inhale and exhale one more

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time inhale exhale bring the hips up and

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back for a downward facing dog so it’s

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our first down dogs to really pedal out

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the feet lifting the tailbone up towards

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the sky bending into one knee bending

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into the other and again we’re really

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rooting down through this pointer finger

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and the thumb our foundation and

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reaching that tailbone up towards the

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sky let’s start walking the hands

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towards the back of the mat coming into

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a forward fold at the back of the mat

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grab opposite elbows coming into a rag

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doll you can just sort of hang here bend

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the knees as much as you need letting

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everything kind of relax the spine in

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the neck and then bring the hands down

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to the mat we’ll take an inhale halfway

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lift look forward exhale fold forward

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over the leg

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we’ll do that two more times inhale

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halfway lift look forward exhale one

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more time inhale halfway lift exhale

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fold

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walk the hands back out to that plank

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pose and then bring the hips up and back

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for a downward-facing dog look to your

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hands and gently walk to the top of your

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mat inhale halfway let’s look forward

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exhale fold inhale reach the arms all

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the way up look up to the thumbs exhale

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fold forward over the leg inhale halfway

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lift exhale plant the palms go back to a

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plank pose

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we’ll take an inhale here and then

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slowly lower down in one straight line

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all the way to the floor inhale lift the

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chest open for a baby Cobra

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and then exhale open the knees wide sit

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back for a child’s pose curl the toes

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under and come up to a downward facing

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dog we’ll start building our first flow

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here we’re just starting to get warmed

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up inhale reach your right leg all the

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way up exhale bring the knee to the nose

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inhale reach your right leg up exhale

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bring the knee to the nose inhale reach

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your right leg up exhale step it through

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we’re in a low runner’s lunge here drop

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the back knee unhook the toes and then

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inhale reach the arms all the way up or

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on janay asana so make sure that right

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hips coming back in space left hips

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coming forward relax the shoulders down

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and then bring the hands back down to

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flip same the right foot start walking

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the hips back straightening the right

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leg flexing the right foot towards your

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face perhaps what’s really good for the

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hamstrings again the right hip is coming

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back in space inhale lengthening the

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spine

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and exhale folding over this right leg

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[Music]

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start walking the hands forward lift the

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back knee off the mat that low runners

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lunge again keep the left hand down and

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he’ll reach your right arm all the way

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out for TWiT collarbones reaching

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towards the sky and then bring the right

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hand down bring the left foot up to meet

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the right forward hold at the top of

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your mat take an inhale halfway lift

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axé helpful inhale reach there all the

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way up with up to the thumb exhale fold

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forward over left inhale halfway lift

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exhale plant the palms step back to a

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plank pose we’re going to lower down

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halfway this time so inhale shift

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forward lower down halfway then put over

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the toes open the chest and then exhale

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hips up and back downward facing dog

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inhale lift your left leg all the way up

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exhale bring the knee to the nose inhale

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lift your left leg up exhale bring the

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knee to the nose inhale lift your left

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leg up exhale step it through we’re back

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in that lower runner’s lunge and then

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drop the back knee unhook the toes reach

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the arms all the way up for on janay

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asana we’re really opening up that right

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hip flexor and this one relaxing the

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shoulders down and just opening up well

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bring the hands gap back down to the mat

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and then wrap the hips back start

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straightening that left leg left toes

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are flexing towards the face perhaps

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with this right hip coming back in place

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is really good for the hamstrings do you

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guys feel it in your hamstrings runners

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anyone this is a really good one for you

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guys

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inhale lengthening the spine exhale fold

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over that left

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let’s walk the hands forward bring the

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back knee off the mat put that low

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runners lunge

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keep the right hand down inhale lift

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your left arm all the way up and then

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bring the left hand down and I show you

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Celeste forward fold inhale halfway lift

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look forward exhale fold forward over

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the legs inhale reach the arms all the

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way up look up to your thumbs hands can

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be together or apart if your shoulders

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are tight maybe you say like Katrina and

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then exhale fold forward over the legs

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inhale halfway lift forward exhale plant

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the palms step back to a plank pose the

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lower down halfway here chaturanga

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inhale upward facing dog exhale downward

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facing dog really good to guys good job

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at home

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inhale reach your right leg all the way

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up exhale step it through Gretch spiral

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the back heel down so it’s parallel with

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the back of the mat and rise up to a

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warrior two really bending into that

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right knee zipping up in the inner

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thighs it’s a really strong stand here

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keep the shoulders down and relaxed

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put the right palm bring the hand to the

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back of the leg reach all the way up and

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back for control warrior and then come

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back to warrior two

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bring the right forearm to the right top

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thigh left fingertips up to the sky for

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an extended side angle we’re really

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getting into the side body here opening

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it up really reaching the heart towards

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the sky are you girl a great little

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hard-up super me oh really yeah okay and

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then let’s spiral the left heel down the

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left hand down sorry

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parallel the feet for a wide leg forward

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fold so inhale halfway lift lengthening

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the spine exhale fold forward you can

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stay like this you can bend into one

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year bend into the other sometimes I

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feel good to kind of shake it out I like

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to

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and then walk the hands back towards the

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right foot coming into a low runners

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lunge we’ll bring the left foot up to

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meet the right bring the big toes

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together to touch and then bend the

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knees drop the hips reach the arms all

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the way up for a chair pose great asana

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it’s almost like you’re trying to hug a

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penny in between your thighs really

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hugging them in towards each other keep

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the shoulders down and relaxed really

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good for the booty and then exhale fold

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forward over the legs inhale halfway

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lift exhale fold inhale reach the arms

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all the way up hands together or apart

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and then exhale fold forward inhale

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halfway lift exhale claims a palm step

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back to a plank pose lower down halfway

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try to run them inhale upward facing dog

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exhale downward facing dog really good

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work you guys how are you feeling so

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good good just remembering to come back

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to your breath or at any time you can

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take a child’s pose what the knees go

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out wide and sit the hips back whatever

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you need inhale lift your left leg all

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the way up exhale step it through

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well spiral that back heel down so it’s

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parallel and then rise up to warrior two

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the left knee is kind of going more

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towards the pinky side of the left foot

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so make sure your knees kind of going

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outwards and then flip the left arm

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reach all the way up and back to

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peaceful warrior really opening up that

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left side body and then come back to

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that warrior two

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bring the left forearm to the left thigh

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right fingertips all the way up to size

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for an extended side angle

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you can stay like this come bring your

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arm over your head like Karina’s doing

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or maybe you take a vine and you wrap

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your hand around that left thigh and

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then bring the right arm all the way up

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and then spiral it down parallel the

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feet for a wide leg forward fold so

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again here we’ll inhale lift and

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lengthen the spine exhale full can bend

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into one knee but it’s the other and

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then let’s wire and crawl back towards

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that left foot for a low lunge right

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foot meets the left big toes together to

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touch bend the knees drop the hips reach

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the arms up or lose potassium a chair

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float and the navel in towards the spine

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here knees are bending knees are

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together and then exhale fold forward

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over the legs inhale halfway lift look

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forward exhale fold inhale reach the

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arms all the way up look up to the thumb

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exhale fold forward over the legs inhale

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halfway lift exhale plant the palms step

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back to a plank pose lower down halfway

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chaturanga inhale upward facing dog

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exhale downward facing dog

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well bend the knees bring the knees out

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wide and fit the hips back for a child’s

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pose really nice work you guys we’re

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going to go through one little ab

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sequence and then we’ll start cooling

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down

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okay so we’ll come forward to a tabletop

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position and then step the right foot

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back and then step the left foot back

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00:11:58,700 –> 00:12:01,550
for a plank pose bring the right forearm

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00:12:01,550 –> 00:12:04,460
down and then the left forearm down so

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that we’re in a forearm plank and then

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00:12:06,589 –> 00:12:09,440
tap the right knee down and then tap the

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00:12:09,440 –> 00:12:11,720
left knee down tap the right knee and

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00:12:11,720 –> 00:12:15,550
then the left knee right knee left me

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00:12:15,550 –> 00:12:20,270
right me let me write me down let me

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down write me down press me down

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right knee left me right knee

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00:12:26,600 –> 00:12:28,490
blast me and then bring the right palm

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down and the left palm down coming back

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00:12:30,950 –> 00:12:33,560
up to that high plank and then bring the

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hips up and back for downward facing dog

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really good work you guys oh that feels

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00:12:38,660 –> 00:12:41,870
good that feels it is email reach your

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00:12:41,870 –> 00:12:43,820
right leg up bring the right knee

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00:12:43,820 –> 00:12:45,680
towards the right wrist and the foot

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00:12:45,680 –> 00:12:47,570
towards the left foot for a pigeon pose

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we’re going to open up the hips here for

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00:12:49,190 –> 00:12:51,200
a moment make sure this right foot is

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flexed

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00:12:51,920 –> 00:12:54,709
you can stay up like this or maybe you

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start walking the hands down

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[Music]

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and then walk the hands back up you can

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00:13:07,430 –> 00:13:08,990
reach the right leg all the way up and

301
00:13:08,990 –> 00:13:11,060
back shake it out and then bring the

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right foot down to meet the left inhale

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00:13:13,520 –> 00:13:16,280
lift your left leg all the way up left

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00:13:16,280 –> 00:13:18,290
knee towards the left wrist foot towards

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00:13:18,290 –> 00:13:20,090
the right wrist flexing that left foot

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00:13:20,090 –> 00:13:22,940
to protect the knee you can stay up like

307
00:13:22,940 –> 00:13:26,150
this or maybe you walk the hands out the

308
00:13:26,150 –> 00:13:29,180
nice hip opener really nice thing to do

309
00:13:29,180 –> 00:13:31,640
at the end of the day one day decide is

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so much tighter

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00:13:43,340 –> 00:13:45,830
and then walk the hands back up you can

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00:13:45,830 –> 00:13:47,480
come to seated on the left side and

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00:13:47,480 –> 00:13:50,960
swing the legs out in front of you put

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00:13:50,960 –> 00:13:53,270
the leg squat long and then inhale reach

315
00:13:53,270 –> 00:13:55,820
the arms up exhale fold over both legs

316
00:13:55,820 –> 00:13:58,340
you can bend the knees as much as you

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00:13:58,340 –> 00:14:00,680
need here we’re just about getting into

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00:14:00,680 –> 00:14:04,850
a forward fold you can grab the feet or

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00:14:04,850 –> 00:14:07,310
the ankles or the knees whatever feels

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00:14:07,310 –> 00:14:19,339
good for you remembering we’ll bring the

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00:14:19,339 –> 00:14:22,190
soles of the feet together for a baddha

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00:14:22,190 –> 00:14:24,890
konasana you can gently use the elbows

323
00:14:24,890 –> 00:14:28,130
to kind of push the guide the knees down

324
00:14:28,130 –> 00:14:30,230
to open up the groin in the hips inhale

325
00:14:30,230 –> 00:14:32,360
lengthening the spine and then exhale

326
00:14:32,360 –> 00:14:34,640
folding forward over the legs

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00:14:34,640 –> 00:14:40,030
[Music]

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00:14:40,030 –> 00:14:43,180
this is some nice Emily I was really

329
00:14:43,180 –> 00:14:48,160
nice in the body to close the knees like

330
00:14:48,160 –> 00:14:50,020
a book I’m going to slowly roll down

331
00:14:50,020 –> 00:14:56,400
onto your mat put the leg squat long

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00:14:56,640 –> 00:14:58,720
we’ll have been using to the chest

333
00:14:58,720 –> 00:15:01,450
actually one more time we’ll end the way

334
00:15:01,450 –> 00:15:03,370
we began in a supine twist so let the

335
00:15:03,370 –> 00:15:05,650
knees fall over to the right side gaze

336
00:15:05,650 –> 00:15:09,100
over the left shoulder maybe notice how

337
00:15:09,100 –> 00:15:10,870
this feels now as a person when we first

338
00:15:10,870 –> 00:15:12,340
started hopefully a little bit better

339
00:15:12,340 –> 00:15:16,750
huh and then hug the knees into the

340
00:15:16,750 –> 00:15:19,090
chest again let the knees fall over to

341
00:15:19,090 –> 00:15:20,560
the left side and gaze over your right

342
00:15:20,560 –> 00:15:22,770
shoulder

343
00:15:25,290 –> 00:15:27,460
and then hug the knees into the chest

344
00:15:27,460 –> 00:15:30,550
we’ll take one more happy baby pose so

345
00:15:30,550 –> 00:15:33,340
grab the outsides of the feet and hug

346
00:15:33,340 –> 00:15:34,990
the knees in towards your armpits you

347
00:15:34,990 –> 00:15:36,310
can rock back and forth on the lower

348
00:15:36,310 –> 00:15:40,090
back if you’d like you can also grab the

349
00:15:40,090 –> 00:15:44,800
ankles if that feels better for you and

350
00:15:44,800 –> 00:15:46,839
then release that let the legs go out

351
00:15:46,839 –> 00:15:52,330
long arms long out by your side but the

352
00:15:52,330 –> 00:15:54,370
whole body just sort of sinks into the

353
00:15:54,370 –> 00:15:58,150
mat take a moment here to express some

354
00:15:58,150 –> 00:16:00,339
gratitude towards yourself for taking 15

355
00:16:00,339 –> 00:16:02,290
minutes to just relax and spend some

356
00:16:02,290 –> 00:16:05,160
time on your own

357
00:16:05,519 –> 00:16:07,810
I’m gonna hug the knees into the chest

358
00:16:07,810 –> 00:16:10,480
you can roll over onto one side whatever

359
00:16:10,480 –> 00:16:12,310
is more comfortable for you and then

360
00:16:12,310 –> 00:16:13,630
bring yourself up to a seated position

361
00:16:13,630 –> 00:16:18,430
facing the front of the rhythm thank you

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00:16:18,430 –> 00:16:20,980
so much for joining us thank you our

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00:16:20,980 –> 00:16:22,209
practice today

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00:16:22,209 –> 00:16:25,180
namaste thank you Emily thank you at

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00:16:25,180 –> 00:16:26,829
home and remember when you do this

366
00:16:26,829 –> 00:16:28,600
routine make sure to check in with

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00:16:28,600 –> 00:16:33,180
hashtag TI UT go to my post

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[Music]

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