Wall yoga

30 Min Yoga Class At The Wall – Yoga Wall Poses for All Levels – Yoga Modifications

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hi I’m Christina and welcome to my

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channel Krista yoga in today’s video

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we’ll be doing an entire sequence at the

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wall there are tons of great poses that

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you can do at the wall and they’re very

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beneficial and challenging as well so if

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you’re ready grab your mat bring it to a

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clear wall space in your home and must

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get started

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begin lying flat on your back with the

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bottoms of your feet pressing flat into

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the wall close your eyes and begin to

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deepen your breathing place your hands

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on the ground next to your hips with

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your palms facing down imagine that the

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wall is the ground and you’re pressing

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your feet into the wall and rebounding

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up through your entire body finding a

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link

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draw your attention to your breathing

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focusing on your inhales and your

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exhales through your nose fearing the

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breath moving in and out through your

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body and remain here for a few more deep

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breaths

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slowly open your eyes and now come to

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take your strap or your strap substitute

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which could be a scarf or a belt

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anything like that stand your right leg

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bringing it in towards your chest and

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then place the strap flat on the ball of

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your right foot keep your right foot

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flexed and stretch your leg up towards

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the ceiling any amount holding on to the

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strap ends with your hands make sure the

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strap is evenly distributed between both

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hands so you’re stretching your leg

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evenly on both sides you can keep your

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left leg straight as I’m doing here or

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if you’re uncomfortable in your low back

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as you’re doing this feel free to bend

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your left leg placing the bottom of your

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foot on the ground hold here for one

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more deep inhale through your nose and

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exhale

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remove the strap from your right foot

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straighten your right foot on the ground

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placing the foot back on the wall and

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then place the strap on your left foot

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straighten your left leg up any amount

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towards the ceiling keeping the foot

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flexed easily stretching between both

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hands as you hold the strap end and

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breathe in the stretch if your low back

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is sensitive and feeling discomfort here

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feel free to bend the right leg hold

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here and breathe deeply

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remove the strap from your foot place

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the strap off to the side for now off of

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your mat and then you can release your

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leg down onto the ground and roll onto

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the right side of your body use your

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hands to help you and come all the way

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up to standing

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once you’re on your feet face the wall

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and step just a few inches away place

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your fingertips on the wall at the

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height of your hipbones keep your hands

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at that height and walk backwards slowly

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bringing yourself into a flat back

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position placing your palms flat on the

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wall keep your spine in one line from

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the top of your head all the way down

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your back to your tailbone your legs are

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straight they’re right underneath your

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hips and your feet are parallel to one

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another

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this pose is known as puppy dog because

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it’s very similar to downward-facing dog

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in that it provides your body with the

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same shape as downward facing dog except

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without having to go upside down or bear

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any weight on your hands or wrists hold

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here for one more deep inhale and exhale

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through your nose

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keeping your hands where they are slowly

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come back to standing by walking your

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feet in towards the wall stretch your

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right arm all the way out and place your

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palm slapped on the wall be sure that

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you’re fairly close to the wall and turn

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your body away from your right arm to

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the left you can use your left arm on

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the wall to help you turn and be sure

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that you’re feeling the stretch in the

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front of your right shoulder and the

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right side of your chest this can be

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quite an uncomfortable stretch for a lot

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of people especially if you sit at a

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computer for most of your day so just

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breathe into any discomfort you might be

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feeling

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come out of this stretch by turning back

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towards the right place your fingertips

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on the wall once again at hip level and

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then walk back into your puppy dog pose

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bringing your back to flat walking down

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to the floor feet are hips distance

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apart

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and parallel to one another hold this

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pose for several deep inhale through

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your nose and exhale

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slowly come back up walking your feet in

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towards the wall stretch your left arm

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out to the side this time placing your

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left palm flat on the wall turn away

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from your left arm to the right this

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time you should be feeling a stretch in

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the left shoulder and the left side of

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your chest breathe into the stretch

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releasing the muscles out in that area

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slowly turn back to the wall place your

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fingertips on the wall I have hip level

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once again and walk your feet back

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bringing your back to flat and parallel

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looking down towards the ground keeping

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your spine in one line and your feet are

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hip distance apart and parallel to one

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another

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this is puppy dog once again relax here

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for a moment

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so we walk your feet back in towards the

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wall and come up to standing

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turn to face away from the wall and come

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down on your hands and knees your knees

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are underneath your hips

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the bottoms of your feet are flat on the

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wall behind you bring your arms

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shoulders distance apart palms are flat

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on the ground we will take five rounds

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of cat and cow here on an inhale arch

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your back looking up and forward and

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spread your shoulders wide on an exhale

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look towards your hips and reach your

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upper back up towards the ceiling inhale

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come back into your cow pose spreading

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your shoulders and looking forward and

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exhale curve your spine in the opposite

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direction and look towards your thighs

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inhale come back to your cow pose exhale

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reach that upper back all the way up and

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come back into your cat pose working

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through your spine

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Kal pose once more on an inhale on an

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exhale cat pose once more looking

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through each and every bone in your

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spine one more round inhale cow pose and

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then exhale and cat pose really reach

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that upper back up and look behind you

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slowly come to a flat back and this time

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press your hips up and back straighten

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your legs into a downward facing dog you

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can adjust your heels in downward facing

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dog

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you might have to walk your hands

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slightly forward this downward dog is

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slightly different than you would

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normally do as your heels are still

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pressing into the wall mind resting on

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the little lip that is coming up from

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the edge of the wall on the floor if you

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don’t have that lip just gently be

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pressing your heels in towards the wall

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if they don’t reach the ground

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hold your down

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dogs for one more deep breath

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lift your heels by placing the bottoms

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of your feet flat on the wall once again

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drop your knees down onto the floor and

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bring your hands underneath your

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shoulders inhale come straight back into

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another cow pose by looking up and

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spreading your shoulders wide exhale and

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probe your spine in the opposite way

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looking towards your hips repeat this

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three more times inhale for your cow

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pose and exhale deeply for your cat pose

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stretching your spine looking behind you

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inhale looking up spread your shoulders

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and collarbones arch your back exhale

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reach that upper back towards the

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ceiling and look towards your thigh

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inhale councils and on a deep exhale

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come back into your cat pose slowly from

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here come back to a flat back and then

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press into the ground with your hands

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you can slightly move them forward and

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come back into a downward facing dog

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walk your heels down the wall and you

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can have a slight bend in your knees

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here if that’s more comfortable for your

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hamstrings the muscles in the back of

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your thighs

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take your right leg and step it forward

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in between your hands bringing your

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right knee directly above your right

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ankle press into the ground with both

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feet and into the wall with your left

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heel as you raise your arms up into a

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high lunge on the right side

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hold here lunging forward into your

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right leg reaching up

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and on your next exhale place your hands

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down to frame your right foot step the

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foot back into downward facing dog at

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the wall coming straight into the left

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side take your left leg step it forward

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in between your hands bring your knee

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directly above your ankle and lift your

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arms up high lunge on the left continue

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to lunge forward into your left leg

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pressing your right heel into the wall

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behind you and reaching your arms all

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the way up

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place your hands down to frame your left

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foot on the ground and step back into a

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downward-facing dog once again hold

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downward dog for one deep inhale and

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exhale through your nose

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place your knees onto the ground and sit

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your hips onto your heels and come all

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the way up to a seated position from

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here swing your legs around and come to

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facing the wall straighten your legs out

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onto the ground and place the bottoms of

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your feet flat on the wall toes are

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pointing up feet are flexed take your

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block or your block substitute and place

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it on the ground right next to your hips

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as a marker leave your block on the

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ground and bring your feet in line with

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where you placed your block

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standing up tall raise your right leg

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and bend your knee hold onto your shin

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for a moment to gauge your balance place

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your hands on your hips and then

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straighten your right leg out onto the

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wall keep your foot flexed and your toes

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pointing up as the bottom of your right

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foot is flat on the wall inhale raise

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your arms keep your palms facing each

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other and breathe here reach your arms

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up and press your right foot into the

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wall

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bring your arms down by your sides and

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onto your hips and then remove your leg

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from the wall end up tall and get ready

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to come into the other side by lifting

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your left leg to gauge your balance bend

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your left knee once you’re ready

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straighten your left leg placing the

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bottom of your foot on the wall get your

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balance going and press into the wall

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with your left foot as you lift your

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arms all the way up your arms are

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straight palms are facing each other

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energy in your fingertips

268
00:15:13,819 –> 00:15:16,949
actively push into the wall with your

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00:15:16,949 –> 00:15:20,579
left foot keeping your leg straight both

270
00:15:20,579 –> 00:15:23,160
legs are straight and your feet are

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00:15:23,160 –> 00:15:26,850
parallel to one another hold here and

272
00:15:26,850 –> 00:15:28,910
breathe

273
00:15:37,939 –> 00:15:40,399
place your hands on your hips bringing

274
00:15:40,399 –> 00:15:43,159
your arms down and remove your foot from

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00:15:43,159 –> 00:15:47,320
the wall ending up tall and Tadasana

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00:15:47,320 –> 00:15:49,870
turn to face away from the wall and

277
00:15:49,870 –> 00:15:52,240
place your feet parallel next to your

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00:15:52,240 –> 00:15:55,450
marker use your blocks now underneath

279
00:15:55,450 –> 00:15:58,350
your hands and take your right leg

280
00:15:58,350 –> 00:16:02,050
placing it on the wall behind you as you

281
00:16:02,050 –> 00:16:04,300
can see you might need to adjust your

282
00:16:04,300 –> 00:16:07,480
stance to bring your leg into warrior

283
00:16:07,480 –> 00:16:10,270
three pose at the wall and also to keep

284
00:16:10,270 –> 00:16:12,730
your blocks and your hands right

285
00:16:12,730 –> 00:16:15,310
underneath your shoulders your back

286
00:16:15,310 –> 00:16:18,910
should be flat your toes are pointing

287
00:16:18,910 –> 00:16:21,370
down towards the ground your right toes

288
00:16:21,370 –> 00:16:23,590
so the bottom of your right foot is

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00:16:23,590 –> 00:16:25,960
pressing into the wall behind you and

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00:16:25,960 –> 00:16:28,150
your arms are right underneath your

291
00:16:28,150 –> 00:16:31,300
shoulders on your blocks one more breath

292
00:16:31,300 –> 00:16:33,360
here

293
00:16:34,699 –> 00:16:37,499
slowly bring your right foot off the

294
00:16:37,499 –> 00:16:40,230
wall and place it next to your left keep

295
00:16:40,230 –> 00:16:42,509
your hands and your right foot where

296
00:16:42,509 –> 00:16:45,029
they are as you lift your left leg and

297
00:16:45,029 –> 00:16:47,879
bring it into warrior three on the left

298
00:16:47,879 –> 00:16:51,629
side at the wall once again pressing the

299
00:16:51,629 –> 00:16:54,389
bottom of your left foot firmly into

300
00:16:54,389 –> 00:16:57,059
this wall behind you as your hands are

301
00:16:57,059 –> 00:16:59,519
pressing into the blocks on the ground

302
00:16:59,519 –> 00:17:02,790
your back is flat looking down in

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00:17:02,790 –> 00:17:06,119
between your hands and hold your warrior

304
00:17:06,119 –> 00:17:09,048
three on the left

305
00:17:15,779 –> 00:17:17,929
place your left foot

306
00:17:17,929 –> 00:17:20,809
onto the ground bring your hands to your

307
00:17:20,809 –> 00:17:23,059
hips and slowly come up to standing with

308
00:17:23,059 –> 00:17:25,759
a straight spine place your left heel at

309
00:17:25,759 –> 00:17:28,730
the wall and place your foot down at 45

310
00:17:28,730 –> 00:17:31,369
degrees turn your right toes away from

311
00:17:31,369 –> 00:17:34,009
the wall and align your right heel with

312
00:17:34,009 –> 00:17:37,070
your left arch reach your right arm all

313
00:17:37,070 –> 00:17:39,289
the way out and then reach your torso

314
00:17:39,289 –> 00:17:43,309
over your right leg bring your hand down

315
00:17:43,309 –> 00:17:46,549
onto your right ankle shin or your foot

316
00:17:46,549 –> 00:17:49,190
and then reach your left arm up towards

317
00:17:49,190 –> 00:17:52,100
the ceiling look it up coming into

318
00:17:52,100 –> 00:17:55,869
triangle pose at the wall

319
00:18:03,410 –> 00:18:07,550
place your left hand on your hip look

320
00:18:07,550 –> 00:18:10,520
down and take just one of your blocks in

321
00:18:10,520 –> 00:18:11,920
your hands

322
00:18:11,920 –> 00:18:15,830
slowly release your left leg up and

323
00:18:15,830 –> 00:18:18,470
place the bottom of your left foot on

324
00:18:18,470 –> 00:18:22,760
the wall your right arm is on your block

325
00:18:22,760 –> 00:18:26,660
underneath your right shoulder look up

326
00:18:26,660 –> 00:18:29,300
towards the ceiling and reach your left

327
00:18:29,300 –> 00:18:33,440
arm all the way up this is ardha

328
00:18:33,440 –> 00:18:36,290
chandrasana or half moon pose at the

329
00:18:36,290 –> 00:18:39,770
wall the big toe side of your foot

330
00:18:39,770 –> 00:18:42,710
should actually be parallel to the

331
00:18:42,710 –> 00:18:43,570
ground

332
00:18:43,570 –> 00:18:47,000
press actively into the wall with your

333
00:18:47,000 –> 00:18:51,760
left foot balanced here

334
00:18:55,610 –> 00:18:58,100
look down towards your right hand and

335
00:18:58,100 –> 00:19:00,320
place your left hand on your hip

336
00:19:00,320 –> 00:19:03,320
remove your left foot from the wall

337
00:19:03,320 –> 00:19:06,080
placing it back down onto the ground at

338
00:19:06,080 –> 00:19:08,830
45 degrees in a brief triangle pose

339
00:19:08,830 –> 00:19:11,090
before you come all the way up to

340
00:19:11,090 –> 00:19:13,850
standing bring your feet in towards each

341
00:19:13,850 –> 00:19:16,940
other and switch sides place your right

342
00:19:16,940 –> 00:19:19,789
foot at 45 degrees and press your right

343
00:19:19,789 –> 00:19:22,460
heel into the wall align your left heel

344
00:19:22,460 –> 00:19:25,220
with your right arch and then place your

345
00:19:25,220 –> 00:19:28,369
left hand on your ankle shin or your

346
00:19:28,369 –> 00:19:31,190
foot as you reach your right arm up in

347
00:19:31,190 –> 00:19:36,309
triangle pose on the left at the wall

348
00:19:38,490 –> 00:19:41,130
bring your right hand to your right hip

349
00:19:41,130 –> 00:19:43,770
look down towards the floor and take

350
00:19:43,770 –> 00:19:46,010
hold of your block in your left hand

351
00:19:46,010 –> 00:19:48,810
shift your weight onto your left leg and

352
00:19:48,810 –> 00:19:51,360
raise your right leg placing the bottom

353
00:19:51,360 –> 00:19:55,080
of your right foot on the wall the inner

354
00:19:55,080 –> 00:19:58,230
edge or the big toe side of your foot is

355
00:19:58,230 –> 00:20:01,440
parallel to the ground your block is

356
00:20:01,440 –> 00:20:04,350
right underneath your shoulder each up

357
00:20:04,350 –> 00:20:07,020
with your right arm and look towards

358
00:20:07,020 –> 00:20:10,080
your right hand ardha chandrasana or

359
00:20:10,080 –> 00:20:13,350
half moon pose on the right side at the

360
00:20:13,350 –> 00:20:17,760
wall both legs are straight and active

361
00:20:17,760 –> 00:20:22,310
and hold your balance here

362
00:20:24,300 –> 00:20:26,520
down towards the ground and place your

363
00:20:26,520 –> 00:20:29,190
right hand on your hip remove your right

364
00:20:29,190 –> 00:20:32,040
leg from the wall and come briefly back

365
00:20:32,040 –> 00:20:34,590
into triangle pose before you come up to

366
00:20:34,590 –> 00:20:37,200
standing bring your feet parallel and in

367
00:20:37,200 –> 00:20:40,220
towards each other

368
00:20:58,390 –> 00:21:01,420
it will now take some inversions at the

369
00:21:01,420 –> 00:21:04,570
wall so just to measure your leg once

370
00:21:04,570 –> 00:21:07,120
again come to sitting on the ground

371
00:21:07,120 –> 00:21:08,980
stretch your legs out in front of you

372
00:21:08,980 –> 00:21:11,200
place the bottoms of your feet flat on

373
00:21:11,200 –> 00:21:14,110
the wall and then place your blocks as a

374
00:21:14,110 –> 00:21:16,690
marker on the ground right next to your

375
00:21:16,690 –> 00:21:18,850
hips we will be taking l-shaped

376
00:21:18,850 –> 00:21:21,640
handstand so come into a downward facing

377
00:21:21,640 –> 00:21:24,370
dog with your heels at the wall as we

378
00:21:24,370 –> 00:21:26,410
did at the beginning of the class and

379
00:21:26,410 –> 00:21:28,660
place your hands on the ground and line

380
00:21:28,660 –> 00:21:30,580
with your marker you may need to adjust

381
00:21:30,580 –> 00:21:33,820
but look down in between your hands and

382
00:21:33,820 –> 00:21:37,270
gently walk your legs up onto the wall

383
00:21:37,270 –> 00:21:39,820
bringing your body into an L shape

384
00:21:39,820 –> 00:21:42,100
continue looking down in between your

385
00:21:42,100 –> 00:21:44,740
hands and pressing into the wall with

386
00:21:44,740 –> 00:21:47,460
both feet

387
00:21:48,640 –> 00:21:52,520
slowly walk your feet down onto the

388
00:21:52,520 –> 00:21:55,310
ground slowly down the wall bring your

389
00:21:55,310 –> 00:21:57,350
knees down to the ground touch your big

390
00:21:57,350 –> 00:21:59,540
toes together behind you set your hips

391
00:21:59,540 –> 00:22:01,190
on to your heels

392
00:22:01,190 –> 00:22:04,190
then relax over in the child’s pose with

393
00:22:04,190 –> 00:22:08,050
your arms right by your side

394
00:22:13,210 –> 00:22:16,900
slowly come up to a seated position we

395
00:22:16,900 –> 00:22:19,720
will now take hand sound in the opposite

396
00:22:19,720 –> 00:22:22,840
direction at the wall so move your props

397
00:22:22,840 –> 00:22:25,480
away from your mat and come to downward

398
00:22:25,480 –> 00:22:27,730
facing dog this time with your

399
00:22:27,730 –> 00:22:30,130
fingertips pointing towards the wall

400
00:22:30,130 –> 00:22:33,550
look down in between your hands and step

401
00:22:33,550 –> 00:22:36,700
your left foot forward and then gently

402
00:22:36,700 –> 00:22:38,500
press into the ground with your left

403
00:22:38,500 –> 00:22:40,840
foot and your hands as you kick your

404
00:22:40,840 –> 00:22:43,060
right foot followed by your left

405
00:22:43,060 –> 00:22:46,840
bringing your heels to the wall continue

406
00:22:46,840 –> 00:22:49,300
to look down in between your hands

407
00:22:49,300 –> 00:22:52,920
actively reach your heels up

408
00:22:53,200 –> 00:22:55,420
when you’re ready slowly bring one leg

409
00:22:55,420 –> 00:22:58,660
down at a time bring your knees down

410
00:22:58,660 –> 00:23:01,420
onto the ground and once again come into

411
00:23:01,420 –> 00:23:02,980
a child’s pose

412
00:23:02,980 –> 00:23:06,130
resting your torso over your thighs your

413
00:23:06,130 –> 00:23:08,470
arms are next to your sides and your

414
00:23:08,470 –> 00:23:12,060
forehead is to the ground

415
00:23:19,490 –> 00:23:21,950
gently roll yourself up coming to a

416
00:23:21,950 –> 00:23:24,860
seated position we will now take hand

417
00:23:24,860 –> 00:23:28,100
stand once again in the same way on the

418
00:23:28,100 –> 00:23:29,000
other side

419
00:23:29,000 –> 00:23:31,880
place your hands one handprint away from

420
00:23:31,880 –> 00:23:34,429
the wall looking down in between your

421
00:23:34,429 –> 00:23:37,520
hands step your right foot forward just

422
00:23:37,520 –> 00:23:40,130
a bit as you press into the ground and

423
00:23:40,130 –> 00:23:42,890
take your left foot then your right up

424
00:23:42,890 –> 00:23:46,789
towards the wall keep actively looking

425
00:23:46,789 –> 00:23:49,100
down in between your hands once again

426
00:23:49,100 –> 00:23:51,799
reaching your heels up towards the

427
00:23:51,799 –> 00:23:55,990
ceiling and hold for a breath

428
00:23:59,320 –> 00:24:03,640
and one leg down at a time back into

429
00:24:03,640 –> 00:24:05,950
downward-facing dog and then straight

430
00:24:05,950 –> 00:24:09,070
into a child’s pose touch your toes

431
00:24:09,070 –> 00:24:10,480
together behind you

432
00:24:10,480 –> 00:24:13,240
set your hips onto your heels and rest

433
00:24:13,240 –> 00:24:15,340
with your head down and your arms by

434
00:24:15,340 –> 00:24:17,790
your sides

435
00:24:26,230 –> 00:24:28,600
slowly roll yourself up to a seated

436
00:24:28,600 –> 00:24:29,560
position

437
00:24:29,560 –> 00:24:32,380
and now we will take another inversion

438
00:24:32,380 –> 00:24:34,720
this time we’ll be taking headstand so

439
00:24:34,720 –> 00:24:36,940
you might want to place a folded blanket

440
00:24:36,940 –> 00:24:40,690
or thick towel underneath your head fold

441
00:24:40,690 –> 00:24:43,450
this long and skinny way as I’ve done

442
00:24:43,450 –> 00:24:46,390
here with a flat surface for your head

443
00:24:46,390 –> 00:24:49,180
clasp your hands together around the

444
00:24:49,180 –> 00:24:52,110
blanket at the wall resting on your

445
00:24:52,110 –> 00:24:54,940
forearms bring the top of your head

446
00:24:54,940 –> 00:24:57,970
to the blanket or towel and then come

447
00:24:57,970 –> 00:25:00,310
into a downward facing dog

448
00:25:00,310 –> 00:25:02,650
from here except this time you’re

449
00:25:02,650 –> 00:25:04,330
bearing weight on your head and your

450
00:25:04,330 –> 00:25:07,630
forearms once your hips are up gently

451
00:25:07,630 –> 00:25:10,750
press one leg at a time up towards the

452
00:25:10,750 –> 00:25:14,050
wall and rest your heels on the wall do

453
00:25:14,050 –> 00:25:17,500
not move your head or neck and reach

454
00:25:17,500 –> 00:25:20,200
your heels actively up towards the

455
00:25:20,200 –> 00:25:22,410
ceiling

456
00:25:37,080 –> 00:25:40,499
gently release one leg down at a time

457
00:25:40,499 –> 00:25:44,489
coming into a downward-facing dog you

458
00:25:44,489 –> 00:25:46,559
can place your knees down at first and

459
00:25:46,559 –> 00:25:50,190
then press your hips up and back coming

460
00:25:50,190 –> 00:25:52,830
into downward facing dog as you normally

461
00:25:52,830 –> 00:25:55,919
would release your neck out by shaking

462
00:25:55,919 –> 00:25:58,230
your head up and down or from side to

463
00:25:58,230 –> 00:26:03,049
side and relax here for a moment

464
00:26:04,660 –> 00:26:08,530
we repeat headstand one more time so

465
00:26:08,530 –> 00:26:10,300
place your knees down and then cross

466
00:26:10,300 –> 00:26:12,430
your hams in the opposite way you’ve

467
00:26:12,430 –> 00:26:15,640
done before at the wall wrapping around

468
00:26:15,640 –> 00:26:18,520
the blanket or towel place the top of

469
00:26:18,520 –> 00:26:20,830
your head flat on the blanket and then

470
00:26:20,830 –> 00:26:23,320
lift your hips up and back into downward

471
00:26:23,320 –> 00:26:25,140
facing dog and headstand

472
00:26:25,140 –> 00:26:29,200
gently lift one leg at a time preferably

473
00:26:29,200 –> 00:26:31,780
the opposite leg that you’ve done before

474
00:26:31,780 –> 00:26:34,660
and come into your headstand resting

475
00:26:34,660 –> 00:26:37,390
your heels at the wall actively pressing

476
00:26:37,390 –> 00:26:40,060
your feet upwards and not moving your

477
00:26:40,060 –> 00:26:42,990
head or next

478
00:26:48,549 –> 00:26:51,489
when you are ready slowly release one

479
00:26:51,489 –> 00:26:54,070
leg at a time back down onto the ground

480
00:26:54,070 –> 00:26:56,289
and to make your way into yet another

481
00:26:56,289 –> 00:26:58,419
downward facing dog

482
00:26:58,419 –> 00:27:01,979
releasing your neck out

483
00:27:09,800 –> 00:27:12,140
we will now take our final pose of the

484
00:27:12,140 –> 00:27:14,840
sequence so you can take your blanket or

485
00:27:14,840 –> 00:27:16,610
towel that you were using for your head

486
00:27:16,610 –> 00:27:19,520
stance keep it folded in the long way

487
00:27:19,520 –> 00:27:22,820
and then place it the widest edge of

488
00:27:22,820 –> 00:27:25,550
your blanket is at the wall place your

489
00:27:25,550 –> 00:27:28,490
low back and sacrum on the blanket and

490
00:27:28,490 –> 00:27:30,860
then lift your legs up resting them on

491
00:27:30,860 –> 00:27:33,380
the wall this is optional but you can

492
00:27:33,380 –> 00:27:36,350
use your strap or strap substitute to

493
00:27:36,350 –> 00:27:38,900
keep your legs hips distance apart

494
00:27:38,900 –> 00:27:41,510
so tie or loop your strap around your

495
00:27:41,510 –> 00:27:44,390
legs and adjust it so that it is the

496
00:27:44,390 –> 00:27:47,570
distance of your hips place the strap on

497
00:27:47,570 –> 00:27:50,350
your calves and shins comfortably

498
00:27:50,350 –> 00:27:52,970
keeping your heels at the wall and your

499
00:27:52,970 –> 00:27:56,240
feet are parallel relax them completely

500
00:27:56,240 –> 00:27:59,570
and turn your palms up towards the

501
00:27:59,570 –> 00:28:01,910
ceiling straightening your arms by your

502
00:28:01,910 –> 00:28:06,080
sides close your eyes and as you would

503
00:28:06,080 –> 00:28:11,470
in shavasana begin to deepen your breath

504
00:28:11,470 –> 00:28:14,420
inhaling and exhaling deeply through

505
00:28:14,420 –> 00:28:18,350
your nose focusing all of your attention

506
00:28:18,350 –> 00:28:23,150
on your breathing relax here in this way

507
00:28:23,150 –> 00:28:27,370
and breathe deeply

508
00:30:42,170 –> 00:30:45,650
bring some slight motions back into your

509
00:30:45,650 –> 00:30:49,250
body by gently moving your hands and

510
00:30:49,250 –> 00:30:51,640
your feet

511
00:30:52,900 –> 00:30:57,500
slowly bend your leg remove the stress

512
00:30:57,500 –> 00:31:00,050
if you were using a strap around your

513
00:31:00,050 –> 00:31:03,530
legs and set it off to the side roll

514
00:31:03,530 –> 00:31:06,980
onto the right side of your body rest

515
00:31:06,980 –> 00:31:09,440
there for a moment with your arm

516
00:31:09,440 –> 00:31:12,940
underneath your head for support

517
00:31:14,720 –> 00:31:17,900
use your hands to help you come up to a

518
00:31:17,900 –> 00:31:21,530
seated cross-legged position you can sit

519
00:31:21,530 –> 00:31:25,010
on your blanket or your towel flex your

520
00:31:25,010 –> 00:31:26,990
feet underneath your knees and bring

521
00:31:26,990 –> 00:31:30,860
your hands to your legs sit up tall and

522
00:31:30,860 –> 00:31:33,100
close your eyes

523
00:31:33,100 –> 00:31:35,590
take a deep breath in through your nose

524
00:31:35,590 –> 00:31:40,120
and a deep breath out

525
00:31:40,120 –> 00:31:43,010
bring your hands to meet at the center

526
00:31:43,010 –> 00:31:45,500
of your chest and bow your head to your

527
00:31:45,500 –> 00:31:47,380
fingertips

528
00:31:47,380 –> 00:31:54,830
namaste if you so much for watching I

529
00:31:54,830 –> 00:31:57,110
hope you enjoyed it please subscribe for

530
00:31:57,110 –> 00:31:59,780
new free yoga videos every Monday and

531
00:31:59,780 –> 00:32:02,780
Wednesday please follow me on instagram

532
00:32:02,780 –> 00:32:05,540
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533
00:32:05,540 –> 00:32:08,810
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00:32:08,810 –> 00:00:00,000
thanks so much see you next time

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