Willow yoga

Evening Yoga Routine | Back Neck Shoulders Hips |

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hi everybody it’s evening time here at

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the mama willow tree house and this

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evening I’m going to walk you through a

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very gentle yoga routine that you can do

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before you go to bed I’d also like to do

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this before I meditate which just so

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happens to be before I go to bed this is

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really nice because it helps release the

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tension that’s accumulated throughout

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the day in your neck your shoulders and

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your back and this is really nice if you

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plan on meditating and sitting for a

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long time and if you’re going to sleep

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this is nice because you don’t wake up

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with that stress and tension from the

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day before and you can start your day

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fresh and new this is a very gentle

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routine we’re going to be doing very

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little muscle work it’s mostly stretches

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ideally you’ll want to hold your

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stretches for as long as you’re able to

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and because this is a very gentle

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routine you don’t want to force your

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body into any positions and so it’s

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always good to have a strap depending on

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the day and depending on your skill

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level you may need some assistance

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getting into some of the poses so it’s

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always nice to have a strap close by I

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also will be using a pillow that I’ll be

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sitting on initially and I’ll you also

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use it throughout some of the poses you

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can have a pillow or a block or a

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bolster of some sort a rolled-up towel

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or blanket will also suffice so let’s

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get started

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come to a comfortable seated position on

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your block or pillow breathe deeply in

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and out for your nose to settle your

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mind and body

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you may also practice any pranayama at

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this time so just breathing in for a

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count of four and out for a count of

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eight

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but an exhale slowly bring your chin to

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your chest

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and hold

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right inhale lift your head and on

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exhale gently tilt your head back

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inhale and exhale your head to one side

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and hold

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inhale and exhale and hold on the other

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side

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come to Center gently and deeply roll

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your head in one direction inhaling as

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you roll up exhaling as you roll down

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change directions

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come back to Center

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breathe in the Commission exhale gently

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drop your right ear to your right

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shoulder without lifting your shoulder

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turning your head

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for deeper stretch over your head

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fishery was that of her head – gently

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pulling her neck away from your

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shoulders when she left Anton this is a

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gentle astride Sam be careful not to

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blow too hard

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release your head if you have it and

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exhale your hands back to your lap

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breathe in and as you exhale place your

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left ear to your left shoulder repeating

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the exercise

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inhale lift your shoulders up to your

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ears as you exhale all your shoulders

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back to police

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change directions and roll your

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shoulders forward with arms out and

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palms facing forward bring your hands

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together while curving your back tucking

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your pelvis and bringing your chin to

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your chest as if you’re reaching for a

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hug turn your palms out and glide your

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arms back where we chin forward with

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your chest and tilting your heights back

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is if you were swimming in a warm ocean

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remove the block or pillow that you’re

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sitting on and come to your hands and

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knees and tabletop position I’m going to

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get ready to do cat cow make sure your

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knees are set directly below your hips

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and your wrists elbows and shoulders are

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in line perpendicular to the floor as

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you exhale round up your spine toward

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the ceiling making sure to keep your

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shoulders and knees in position release

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your head to the floor but don’t force

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your chin to your chest as you inhale

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lift your sitting bones and chest toward

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the ceiling allowing your belly to sink

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toward the floor come back to tabletop

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position turn your shoulders and hips to

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the right and toward one another is that

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your entire left torso straight leg fins

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return to the center and then curl the

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left feeling the right torso

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you

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there now stretch your arms out in front

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of you and push back to a close the

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kneeling position with your toes curled

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under place your forehead on the floor

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and inhale and exhale deeply and Child’s

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Pose

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you bring your arms behind your back

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holding them straight and clasping your

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hands roll onto the crown of your head

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while reaching with your class pans for

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seated yoga seal

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roll back down stretch your arms out in

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front look to your fingertips and glide

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into downward-facing dog

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take this opportunity and downward

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facing dog to look from side to side to

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loosen your neck

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you can bicycle your legs to loosen them

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as well

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you may even come up on your toes and

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back down again if that feels right

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beat your right leg to the sky and a

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down dog split

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bend your right knee and bring that knee

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to the floor outside the right hand

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while releasing the front of the left

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leg to the floor square your hips toward

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the front of your mat you can place

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something under your right hip is

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necessary to make the pose more

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comfortable if you’re comfortable here

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you can bring your torso down into a

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forward bend over your light right leg

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continuing just for your hips and

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breathing into the tightness for pigeon

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pose this is my favorite least favourite

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pose

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on an inhale slowly come up by tucking

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your chin to your chest and lifting one

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vertebrae at a time you can take a

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slight backbend here if you like release

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your left foot and cross it over to the

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outside of the right knee

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for seated spinal twist or lord of the

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fishes pose on an inhale raise your

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right arm above your head exhale

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twisting to the left so that your torso

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sits against the inside of your left

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thigh place your right elbow to the

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outside of your left knee reach behind

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your body with your left hand and rest

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it on the floor you can take a bi into

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your flat feels right for your body

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released by looking forward first and

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letting your body follow

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at this time you can do a counter

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stretch by looking in the opposite

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direction

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come to a seated position with your left

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leg in front of your right for seated

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side stretch reach your left hand out

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about a foot from your hip and extend

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your right arm up bend to the left

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keeping your hips rounded and careful

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not to collapse your shoulders you may

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look up at your fingertips or if that

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doesn’t feel good to your neck you can

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look down or straight ahead and breathe

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come to Center slowly roll Adam

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push back to downward-facing dog to

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repeat on the other side

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reach your left leg to the sky and to a

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down dog split bring your left leg

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forward into pigeon pose you may notice

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that one side is not as tight as the

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other and that you may or may not need

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to play something under your hip

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you

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one vertebra at a time

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if you like

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Russian right making for the lord of the

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fishes pose

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to attach your strands

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to see the position with your right leg

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in front of your left leg for seated

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side stretch

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stretch your legs out in front of you

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give them a few misshapes

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relax drive so it’s not necessary to

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flex your feet on an inhale reach your

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arms overhead and pull

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chin tucked into our chest

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of placing their more head to your

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thighs

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you may need your feet ankles or shins

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inhale and exhale 20 perform

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one vertebra at a time ankle your right

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leg out 45 degrees and place your foot

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on the inside of your right thigh for

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wide angle

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sitting upright inhale and reach your

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hands over your head exhale and turn

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your torso slightly to the right and all

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four feet Jr forehead to your thigh

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inhale and exhale for paper fold

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slowly roll

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for butterfly pose bring the soles of

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your feet together but if your knees

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fall to either side your feet in as

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close to your body as

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I’ve seen the outer edges of your feet

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together fold them open as if you’re

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reading a book if comfortable you may

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come to a forward bed by reaching her

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forehead and her feet

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simply roll

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and shake out your legs

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come to city with your knees bent and

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shoulder width apart gently hold your

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knees and flows upward and backward

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tucking and lifting your head

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bring your knees back together from both

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pose keeping your spine straight lean

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back slightly and lift your feet you

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shouldn’t

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and extend your arms forward balancing

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either signals

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to rest with your feet on the floor and

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arm stretched out

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knees to your chest and honey

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from side-to-side for additional spinal

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survive

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release your legs and laying with these

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meant for bridge pose

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land your back with your knees bent and

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feet on the floor extend your arms on

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the floor palms flat press your feet and

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arms firmly into the floor exhale as you

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lift your hips toward the ceiling

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your bottom off the floor don’t squeeze

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or flex

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your shoulders back and underneath your

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body clasp your hands and extend your

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arms breathe

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any

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back

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roll down one vertebrae at a time and

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prepare for shoulder stand lay your arms

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on the floor alongside your torso bend

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your knees and contract your abdominal

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muscles as you exhale press your arms

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against the floor so your feet knees and

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back lift from the floor sending your

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heels up toward the ceiling place their

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hands on your lower back and make sure

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your supporting your back with the

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entire palm of your hand the entire time

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continue to support your lower back and

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make sure you will have little or no

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weight on the lower neck from shoulder

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stand pose bring your feet at an angle

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above your head bring your hands behind

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your back to support and control the

271
00:24:53,910 –> 00:24:56,220
descent if possible bring your toes to

272
00:24:56,220 –> 00:24:57,480
the floor while keeping your leg

273
00:24:57,480 –> 00:24:59,850
straight try breathing as comfortably

274
00:24:59,850 –> 00:25:03,830
and rhythmically as possible

275
00:25:06,150 –> 00:25:08,210
you

276
00:25:08,970 –> 00:25:11,770
while pressing the palms of your hands

277
00:25:11,770 –> 00:25:13,809
into the floor and contracting her

278
00:25:13,809 –> 00:25:16,179
abdominal muscles slowly come down for

279
00:25:16,179 –> 00:25:19,830
the counter pose fish pose

280
00:25:30,330 –> 00:25:33,039
lay on your back with your legs extended

281
00:25:33,039 –> 00:25:35,409
in your arms resting alongside your body

282
00:25:35,409 –> 00:25:37,659
palms down push your forearms with

283
00:25:37,659 –> 00:25:40,269
elbows into the floor lift your chest to

284
00:25:40,269 –> 00:25:42,610
create an arch in your upper back lift

285
00:25:42,610 –> 00:25:44,289
your shoulder blades and upper torso off

286
00:25:44,289 –> 00:25:46,630
the floor tilt your head back and bring

287
00:25:46,630 –> 00:25:48,730
the crown of your head to the floor keep

288
00:25:48,730 –> 00:25:50,429
pressing through your hands and forearms

289
00:25:50,429 –> 00:25:52,389
there should be very little weight

290
00:25:52,389 –> 00:25:54,549
pressing through your head press outward

291
00:25:54,549 –> 00:25:59,590
through your heels bring your knees to

292
00:25:59,590 –> 00:26:02,620
your chest give them a hug and roll side

293
00:26:02,620 –> 00:26:15,820
to side then extend your arms and legs

294
00:26:15,820 –> 00:26:18,789
out and stretch tall through your arms

295
00:26:18,789 –> 00:26:21,340
and legs raise your right knee towards

296
00:26:21,340 –> 00:26:23,769
your chest for single leg spinal twist

297
00:26:23,769 –> 00:26:26,260
place the left hand to the outside of

298
00:26:26,260 –> 00:26:27,970
the right knee and extend the right arm

299
00:26:27,970 –> 00:26:31,779
out to the side look to the right inhale

300
00:26:31,779 –> 00:26:34,240
and pull the need for the chest exhale

301
00:26:34,240 –> 00:26:36,519
and guy the left knee over to the right

302
00:26:36,519 –> 00:26:38,769
with the left hand keeping the right

303
00:26:38,769 –> 00:26:41,019
shoulder elbow and arm glued to the

304
00:26:41,019 –> 00:26:44,380
floor keeping your left leg straight if

305
00:26:44,380 –> 00:26:46,240
the left knee and foot do not reach the

306
00:26:46,240 –> 00:26:48,039
floor place a pillow underneath the

307
00:26:48,039 –> 00:26:53,639
right knee and repeat on the other side

308
00:27:25,200 –> 00:27:27,260
you

309
00:27:37,180 –> 00:27:40,430
hug your knees to your chest and prepare

310
00:27:40,430 –> 00:27:43,330
for happy baby pose

311
00:27:46,390 –> 00:27:48,860
lay on your back can it draw your knees

312
00:27:48,860 –> 00:27:51,260
into your chest reach up and grab the

313
00:27:51,260 –> 00:27:53,450
insides of your feet as you exhale

314
00:27:53,450 –> 00:27:55,580
gently pull your knees in toward your

315
00:27:55,580 –> 00:27:58,039
armpits you can rock from side to side

316
00:27:58,039 –> 00:28:01,240
for an added massage

317
00:28:10,010 –> 00:28:12,750
bend your knees and draw your heels

318
00:28:12,750 –> 00:28:14,730
isn’t towards your pelvis for reclined

319
00:28:14,730 –> 00:28:17,309
bound angle pose press the soles of your

320
00:28:17,309 –> 00:28:18,630
feet together and let your knees drop

321
00:28:18,630 –> 00:28:21,330
open to both sides place one hand on

322
00:28:21,330 –> 00:28:22,919
your heart and the other on your belly

323
00:28:22,919 –> 00:28:27,440
close your eyes and let your awareness

324
00:28:37,840 –> 00:28:42,710
stretch your legs out to the side and

325
00:28:42,710 –> 00:28:45,680
completely relax your body for final

326
00:28:45,680 –> 00:28:48,520
savasana

327
00:29:08,960 –> 00:00:00,000
you

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