Yoga and spirituality

Yoga for a Kind Heart and Free Spirit

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hey everyone keno here thanks for tuning

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in the yoga practice is it’s a journey

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to the center of yourself and the

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practice is about cultivating an

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attitude of patience and tolerance

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sometimes in sanskrit this is called the

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cultivation of Metta and Metta is

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sometimes translated as loving-kindness

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and one of the most important steps in

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the journey of yoga is to learn to be so

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gentle for yourself and ultimately so

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gentle with the world around you this

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doesn’t mean that you don’t push

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yourself physically or challenge

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yourself but it means you grow your

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heart big enough to love yourself and

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your world exactly as it is when we

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practice patience and tolerance you

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embody the kindness of what it means to

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live the Yogi’s life the essence of the

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yoga practice is about humility and

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kindness and to be humble to be kind to

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treat each other with respects and to

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really embrace the purity of who you

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really are this is the essence of the

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practice I’ll be reminding you of that

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throughout today’s practice and we’ll go

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through a relatively easy practice so

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it’ll be really good for all levels

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especially if you’re newer to their

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practice or just want to take it easy

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today move your hands together and we’ll

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start this journey with the sound own

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inhale exhale

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gently that your hands rest down to a

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comfortable position we’ll start off

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with the eyes closed cultivating a

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meditative mind the Equality ms mind

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full of patience and tolerance bring

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your attention to the breath the

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inflowing and the outgoing breath bring

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your attention to the steady pace of

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inhalation and exhalation allow yourself

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to feel the passage of breath and we’ll

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start off by counting the breaths

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backwards from 10 10 in 10 out 9 in 9

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out 8 in 8 out

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seven in seven out

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six in

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six outs five in five out

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for in

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four out

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three in three out

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two in two out one in one out gently

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allow your eyes to open keeping a calm

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and equanimous minds slowly move over

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onto your hands and knees adjusting your

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hands and knees so your hands are

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shoulder-width apart and your knees are

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just about hips width apart and will

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hold the tabletop position for a couple

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breaths getting used to bearing weight

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on the hands we’ll stay here for five

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breaths one draw the belly deeply in two

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three four and five exhale sink all the

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way back to Child’s Pose for a moment

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resting your forehead down nice deep

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inhalation nice deep exhalation then

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inhale come all the way back up to the

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tabletop pose and we’ll start with a

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little bit of movements to strengthen

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the shoulder girdle draw the belly in

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exhale drop your chest down inhale big

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push take it up let’s do that five times

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one exhale go down inhale take it up

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exhale go down inhale take it up exhale

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go down inhale take it up exhale go down

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inhale big push take it up one more time

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exhale down inhale take it up and hold

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it up one draw the belly inside two

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three four curl your toes under and

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inhale lift all the way back to downward

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facing dog

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we’ll stay here for five breaths draw

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the belly deep the no:1

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hollow out the lower belly to take a

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moment and just tune into your body just

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check deeply in three be real patient

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with yourself if you’re here

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those aren’t on the ground your knees

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aren’t straight no problem

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four and five sink back down onto your

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knees and sending your chest forward

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walk your legs gently back come all the

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way down come up onto the elbows and

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let’s hold the Sphinx pose for a couple

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breaths lift the center of the chest up

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and forward and five breaths one point

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your toes and lift the kneecaps up off

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the ground make space between the joints

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of the spine – don’t try to force

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yourself to go real deep just be here

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with your body four keep your butt

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muscles soft engage the back muscles a

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little and five walk your hands back

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come back up into the tabletop position

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and we’ll hold this again just for a

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couple of breaths to get stable this

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time now we’ll do some opposite leg

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lifts so we’ll start off lifting the

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right leg inhale point your right toes

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lifting the right leg off the ground

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we’ll lift up and down five times inhale

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lift it up exhale down inhale lift it up

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exhale down inhale lift it up exhale

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down and as you lift up reach back

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almost like you’re scooping back from

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underneath with the low belly exhale

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take it down let’s do two more inhale up

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exhale down one more inhale up and this

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time we’re going to hold it up so hold

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one reach back with your right toes two

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three four and five plant your right leg

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down let’s do the left side point the

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left toes almost like you’re sweeping

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from underneath inhale reach exhale down

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inhale reach exhale down inhale suck the

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belly in exhale down inhale suck the

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belly in exhale down and one we’ll do

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that five times exhale down two and

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exhale down three reach it back exhale

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down four reach it back exhale down last

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one hold it up one two keep reaching

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three four and five place it down now

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we’ll try to integrate the opposite hand

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so if you’re lifting the right leg and

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the left arm we won’t go up and down

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quickly but we’ll hold

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so here we go inhale right leg in the

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left arm one two keep your gaze down

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three four maximize the space between

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your left hand and your right foot four

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and five place it down come to the

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tabletop full position and we’ll switch

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the sides right arm in the left leg one

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keep your gaze down so you don’t Crane

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the neck two three four

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almost there big reach and five come

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back to the tabletop position and now

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let’s see if we can lift it all the way

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up into the plank pose your shoulders

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should be a little bit more warmed up

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now so let’s see if we can find that

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bring the shoulders forward and inhale

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come on up to the plank pose one two

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three four and exhale down to your belly

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inhale send the center of the chest up

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and forward coming up onto the elbows

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lifting the sternum for the Sphinx pose

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curl your toes under and exhale downward

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facing dog

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hanging out here for a few breaths two

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three use your breath to make peace with

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the body four and five inhale step your

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right foot forward planting the left

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knee down point the toes then inhale

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come up

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lifting the ribs away from the hips

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hands in prayer and we’ll stay here for

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five one two study your breath three

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four and five gently take the hands down

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step back holding the plank pose for a

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moment all the way back to downward dog

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let’s switch the sides nice and easy

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left foot forward right knee down point

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your toes

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inhale bringing the hands in prayer one

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lifting the ribs up and away from the

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hips two three four and five taking the

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hands down let’s step it back for the

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plank pose and straight to downward

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facing dog

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now in downward facing the

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today we’re going to come forward using

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the cord just a little bit so look

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forward check out that space right

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between your hands come forward into the

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plank pose and bring the right knee up

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into your chest four five one two three

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four and all the way back to downward

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facing dog

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let’s try the other side look forward

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pressing from the shoulders and inhale

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left knee into your chest one two three

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four and all the way back to downward

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facing dog

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this time from downward facing dog look

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forward inhale step the right foot

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forward planting the left knee down left

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heel down not the knee down and

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straighten the left leg inhale come up

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into the warrior one legs so stabilize

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through the legs sending the right knee

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forward hold it here for a moment feel

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the legs strong and underneath you hands

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in prayer and he’ll raise the hands

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above your head five breaths one two

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three four and five hands in prayer drop

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your right elbow onto the right knee and

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inhale spiral through the left shoulder

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gazing at the left fingers for five

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breaths one if you find this very easy

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you can deepen the posture by dangling

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the right arm behind you and gazing at

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the left fingers four and five spiral

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that left hand down to the ground spin

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the left foot forward step back to the

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plank pose exhale chest to the ground

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this time we’ll see if we can lift all

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the way up to upward facing so press all

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the way up and lift your chest forward

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for a nice easy upward facing exhale

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roll back downward facing inhale step

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your left foot forward planting the

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right heel down coming up into the

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stance of warrior one pausing for a

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moment fill your legs underneath you

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belly draws deeply in hands in prayer

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inhale bring the hands above your head

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five breaths

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one take time in this moment to

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appreciate your body tune into the inner

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space being patient and tolerant with

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yourself cultivating an attitude of

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friendliness opening the heart center

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upwards towards the hands four and five

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come on down with your hands hooking

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your left hooking your left forearm down

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spiral that right shoulder forward will

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stay for a couple breaths two three if

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it’s comfortable for you you can take

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your left fingertips on the ground four

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and five switch your gaze forward taking

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the hands down and we’ll step all the

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way back to the plank pose holding plank

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exhale this time if you can keep your

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chest off the ground roll forward to

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upward facing dog and exhale downward

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facing dog now switching your gaze

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forward step forward crossing your feet

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coming to a seated position stretch your

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legs out in front drawing the belly

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deeply in hands next to the hips for

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dandasana position dropping the belly

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deeply in five breaths one as you turn

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the mind inward cultivate an attitude of

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self-acceptance three be patient with

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yourself don’t force the forward bend

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four and five gently reaching forward

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either resting your hands on your shins

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or if possible holding on to the toes

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inhale send the center of the chest up

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00:14:17,619 –> 00:14:21,069
and forward and gently exhale pivot and

264
00:14:21,069 –> 00:14:23,860
fold it doesn’t matter how far forward

265
00:14:23,860 –> 00:14:27,220
you go so you could be up here focusing

266
00:14:27,220 –> 00:14:29,019
on the inner body or you could be all

267
00:14:29,019 –> 00:14:31,600
the way down here but the attention is

268
00:14:31,600 –> 00:14:38,609
dropped into the inner space three four

269
00:14:38,609 –> 00:14:43,119
and five inhale the chest is up and

270
00:14:43,119 –> 00:14:45,999
forward exhale inhale coming all the way

271
00:14:45,999 –> 00:14:48,669
up well taking the hands back pointing

272
00:14:48,669 –> 00:14:50,470
the toes we’re moving into poor votin

273
00:14:50,470 –> 00:14:52,209
asana which is sometimes called the

274
00:14:52,209 –> 00:14:52,840
reverse

275
00:14:52,840 –> 00:14:55,029
this is a pretty hard pose so let’s

276
00:14:55,029 –> 00:14:56,920
really be sure to set it up roll the

277
00:14:56,920 –> 00:14:58,330
shoulders forward draw the elbows

278
00:14:58,330 –> 00:14:59,500
towards each other

279
00:14:59,500 –> 00:15:01,810
suck the belly deeply in if you know

280
00:15:01,810 –> 00:15:03,010
you’re going to have a hard time with

281
00:15:03,010 –> 00:15:04,510
this you can bend your knees doing a

282
00:15:04,510 –> 00:15:07,420
reverse tabletop okay but if possible to

283
00:15:07,420 –> 00:15:10,420
keep the legs straight so inhale lift

284
00:15:10,420 –> 00:15:12,970
the hips lift the hips lift the hips

285
00:15:12,970 –> 00:15:15,760
once the hips are lifted drop the head

286
00:15:15,760 –> 00:15:26,680
back one two three four and five exhale

287
00:15:26,680 –> 00:15:29,140
nice and easy sink down cross your feet

288
00:15:29,140 –> 00:15:30,460
underneath you and we’re going to step

289
00:15:30,460 –> 00:15:32,500
all the way back to plank so rolling

290
00:15:32,500 –> 00:15:34,480
over the feet easy step back to the

291
00:15:34,480 –> 00:15:37,350
plank pose exhale down to chaturanga

292
00:15:37,350 –> 00:15:40,810
inhale come up to upward facing exhale

293
00:15:40,810 –> 00:15:44,080
downward facing then looking forward

294
00:15:44,080 –> 00:15:46,120
give yourself a little step a little hop

295
00:15:46,120 –> 00:15:48,250
forward stretching your legs out in

296
00:15:48,250 –> 00:15:48,730
front

297
00:15:48,730 –> 00:15:50,680
most of the seated poses are going to

298
00:15:50,680 –> 00:15:53,070
start off with don das in a position and

299
00:15:53,070 –> 00:15:55,750
this is like our neutral position when

300
00:15:55,750 –> 00:15:58,810
we begin new poses bend your right knee

301
00:15:58,810 –> 00:16:01,270
up and we’re going to move into the

302
00:16:01,270 –> 00:16:03,580
posture called Mario Casas ona a drawing

303
00:16:03,580 –> 00:16:06,280
the belly deeply in roll your right

304
00:16:06,280 –> 00:16:08,950
shoulder forward and around and we’ll

305
00:16:08,950 –> 00:16:11,350
hold it here for a few moments now if

306
00:16:11,350 –> 00:16:12,940
you know that binding your hands around

307
00:16:12,940 –> 00:16:14,140
your back is going to be a little

308
00:16:14,140 –> 00:16:17,200
uncomfortable then as you go forward you

309
00:16:17,200 –> 00:16:19,120
might want to grab a strap or a towel so

310
00:16:19,120 –> 00:16:20,680
that when the hands reach for each other

311
00:16:20,680 –> 00:16:24,790
you’ll be able to grab that so as you’re

312
00:16:24,790 –> 00:16:27,640
moving forward roll the shoulder forward

313
00:16:27,640 –> 00:16:30,820
and around reaching for the hands behind

314
00:16:30,820 –> 00:16:33,040
your back then inhale lift the chest

315
00:16:33,040 –> 00:16:37,030
forward and exhale gently fold we’ll

316
00:16:37,030 –> 00:16:42,990
stay here for a couple breaths two three

317
00:16:42,990 –> 00:16:46,180
four and five

318
00:16:46,180 –> 00:16:48,040
inhale lift the center of the chest

319
00:16:48,040 –> 00:16:50,440
sucking the belly in releasing the vine

320
00:16:50,440 –> 00:16:52,600
take a moment and just forgive yourself

321
00:16:52,600 –> 00:16:54,010
whether or not you got your hands

322
00:16:54,010 –> 00:16:55,540
because remember the practice isn’t

323
00:16:55,540 –> 00:16:58,150
about that then drop the right knee out

324
00:16:58,150 –> 00:17:00,220
to the side pulling the heel all the way

325
00:17:00,220 –> 00:17:02,110
into the groin and this is a posture

326
00:17:02,110 –> 00:17:04,839
called Johnny shosanna a so sucking the

327
00:17:04,839 –> 00:17:06,490
belly even deeper in

328
00:17:06,490 –> 00:17:08,679
your sternum forward to the left knee

329
00:17:08,679 –> 00:17:11,349
spiral forward holding on to your foot

330
00:17:11,349 –> 00:17:13,390
or holding on to the shin

331
00:17:13,390 –> 00:17:16,030
then inhale again sucking deeply in and

332
00:17:16,030 –> 00:17:21,000
exhale fold we’ll stay here for 5:1

333
00:17:21,000 –> 00:17:23,290
practice patience and tolerance with

334
00:17:23,290 –> 00:17:26,319
yourself don’t force that the body be as

335
00:17:26,319 –> 00:17:30,490
it is don’t judge 3 learning to accept

336
00:17:30,490 –> 00:17:33,429
yourself you will then be able to

337
00:17:33,429 –> 00:17:35,620
transfer that same state of acceptance

338
00:17:35,620 –> 00:17:39,750
and tolerance to your whole world and 5

339
00:17:39,750 –> 00:17:42,809
inhale straighten the arms and exhale

340
00:17:42,809 –> 00:17:45,730
inhale come all the way up and we’ll

341
00:17:45,730 –> 00:17:48,160
cross the feet underneath you so cross

342
00:17:48,160 –> 00:17:50,500
underneath you and let’s step on back to

343
00:17:50,500 –> 00:17:52,510
the plank pose so here we are in the

344
00:17:52,510 –> 00:17:56,080
plank exhale chaturanga inhale come

345
00:17:56,080 –> 00:17:58,920
forward to upward facing and exhale down

346
00:17:58,920 –> 00:18:01,300
switching your gaze forward let’s come

347
00:18:01,300 –> 00:18:03,940
on forward and we’ll switch over to the

348
00:18:03,940 –> 00:18:06,190
other side stretching the legs forward

349
00:18:06,190 –> 00:18:09,130
starting off in dandasana position bend

350
00:18:09,130 –> 00:18:11,470
your left knee into the chest form our

351
00:18:11,470 –> 00:18:13,120
each asana eights the first of the pose

352
00:18:13,120 –> 00:18:17,230
is dedicated to the sage marici now that

353
00:18:17,230 –> 00:18:19,690
left shoulder comes forward you’ll

354
00:18:19,690 –> 00:18:21,490
notice my left hip comes off the ground

355
00:18:21,490 –> 00:18:23,559
let it come off the ground if you know

356
00:18:23,559 –> 00:18:25,000
you’re going to have a hard time binding

357
00:18:25,000 –> 00:18:27,700
your hands behind your back grab a towel

358
00:18:27,700 –> 00:18:30,100
or a yoga strap to help you bind

359
00:18:30,100 –> 00:18:32,470
otherwise think about that internal

360
00:18:32,470 –> 00:18:34,420
rotation of the shoulder separating your

361
00:18:34,420 –> 00:18:37,000
torso from your thigh hands behind the

362
00:18:37,000 –> 00:18:39,990
back inhale the belly draws in and

363
00:18:39,990 –> 00:18:49,590
exhale fold five breaths one two three

364
00:18:49,590 –> 00:18:56,020
four and five inhale lift the chest and

365
00:18:56,020 –> 00:18:58,750
exhale dropping the left knee out to the

366
00:18:58,750 –> 00:19:00,640
side bringing the heel into the body

367
00:19:00,640 –> 00:19:02,950
forge on your source asana a again the

368
00:19:02,950 –> 00:19:05,110
belly draws in orient your sternum to

369
00:19:05,110 –> 00:19:07,150
the right knee reaching forward and you

370
00:19:07,150 –> 00:19:09,429
can hold on to your shin and hold your

371
00:19:09,429 –> 00:19:12,340
foot or possibly your hands inhale the

372
00:19:12,340 –> 00:19:17,350
belly draws in exhale easy fold one take

373
00:19:17,350 –> 00:19:19,150
time to make peace with yourself peace

374
00:19:19,150 –> 00:19:20,110
with the inner body

375
00:19:20,110 –> 00:19:28,720
three two three four and five inhale

376
00:19:28,720 –> 00:19:31,480
straighten the arms and exhale inhale

377
00:19:31,480 –> 00:19:33,100
come all the way up and this time

378
00:19:33,100 –> 00:19:35,470
instead of jumping back we’re going to

379
00:19:35,470 –> 00:19:37,120
do a little bit of core work bending

380
00:19:37,120 –> 00:19:38,410
your knees into your chest let’s do a

381
00:19:38,410 –> 00:19:40,030
little bit of core work inhale

382
00:19:40,030 –> 00:19:41,620
straighten the arms keeping the belly

383
00:19:41,620 –> 00:19:43,870
drawn in and lift the chest up and

384
00:19:43,870 –> 00:19:50,950
forward five breaths one two three four

385
00:19:50,950 –> 00:19:54,190
and now slowly lean back until your

386
00:19:54,190 –> 00:19:58,950
sacrum is hovering on the ground one two

387
00:19:58,950 –> 00:20:03,040
three four inhale come all the way up

388
00:20:03,040 –> 00:20:05,380
point your right foot up in the air and

389
00:20:05,380 –> 00:20:10,620
we’ll hold that for five one two three

390
00:20:10,620 –> 00:20:14,320
four right leg down left leg up

391
00:20:14,320 –> 00:20:22,150
one two three four exhale down now

392
00:20:22,150 –> 00:20:25,330
slowly inhale bring both legs all the

393
00:20:25,330 –> 00:20:32,290
way up for navasana one two three it’s

394
00:20:32,290 –> 00:20:33,700
real hard for you can hold underneath

395
00:20:33,700 –> 00:20:35,169
your knees but try to keep the arms

396
00:20:35,169 –> 00:20:38,770
straight if possible four and five bend

397
00:20:38,770 –> 00:20:41,710
your knees and exhale slowly all the way

398
00:20:41,710 –> 00:20:43,960
down and pick your knees up into your

399
00:20:43,960 –> 00:20:49,049
chest hold it there for five one two

400
00:20:49,049 –> 00:20:53,860
three four and five hold your right knee

401
00:20:53,860 –> 00:20:54,790
into your chest

402
00:20:54,790 –> 00:20:59,010
stretching out the left leg one two

403
00:20:59,010 –> 00:21:08,500
three four and switch one two three four

404
00:21:08,500 –> 00:21:15,790
and switch again one two three four and

405
00:21:15,790 –> 00:21:21,640
switch one two three tighten the belly

406
00:21:21,640 –> 00:21:24,760
four and five both knees into your chest

407
00:21:24,760 –> 00:21:27,309
cross your feet hold the feet Rock all

408
00:21:27,309 –> 00:21:29,770
the way up okay now from here we’re

409
00:21:29,770 –> 00:21:30,790
going to move into a little bit of

410
00:21:30,790 –> 00:21:32,559
twisting coming all the way forward

411
00:21:32,559 –> 00:21:34,040
start off in down dog

412
00:21:34,040 –> 00:21:36,740
position keeping the belly drawn in pull

413
00:21:36,740 –> 00:21:38,300
the right knee into your chest

414
00:21:38,300 –> 00:21:40,100
hugging yourself in and we’re going to

415
00:21:40,100 –> 00:21:42,500
twist over to the right side draw the

416
00:21:42,500 –> 00:21:46,220
belly in and fold your torso around the

417
00:21:46,220 –> 00:21:49,070
thigh as you fold the torso around the

418
00:21:49,070 –> 00:21:50,800
thighs stretch your left arm out

419
00:21:50,800 –> 00:21:53,030
fingertips on the ground and look over

420
00:21:53,030 –> 00:21:54,530
the right shoulder

421
00:21:54,530 –> 00:22:06,110
one two three four and five you can

422
00:22:06,110 –> 00:22:09,320
choose to remain here then turn the

423
00:22:09,320 –> 00:22:12,100
elbow until you wrap all the way around

424
00:22:12,100 –> 00:22:14,500
bringing your hands towards each other

425
00:22:14,500 –> 00:22:16,910
one remember you don’t have to go for a

426
00:22:16,910 –> 00:22:18,860
deeper version you could just stay in

427
00:22:18,860 –> 00:22:21,400
the basic first version of the twist

428
00:22:21,400 –> 00:22:27,460
three four and five gently come out

429
00:22:27,460 –> 00:22:30,380
slowly wrap your body all the way around

430
00:22:30,380 –> 00:22:32,210
back to the center and we’ll try the

431
00:22:32,210 –> 00:22:34,220
other side pull the left knee into your

432
00:22:34,220 –> 00:22:35,840
chest hug it in for a moment

433
00:22:35,840 –> 00:22:39,080
and then roll the torso over to the side

434
00:22:39,080 –> 00:22:41,480
stretching the arms out look over to the

435
00:22:41,480 –> 00:22:50,690
left one two three four it’s really

436
00:22:50,690 –> 00:22:52,700
important to challenge yourself and then

437
00:22:52,700 –> 00:22:54,620
practice accepting yourself in the face

438
00:22:54,620 –> 00:22:55,610
of that challenge

439
00:22:55,610 –> 00:22:57,830
so not all yoga poses need to be easy

440
00:22:57,830 –> 00:22:59,630
but if you cultivate an attitude of

441
00:22:59,630 –> 00:23:02,120
acceptance patience and tolerance as you

442
00:23:02,120 –> 00:23:03,980
meet challenge you’ll be able to have a

443
00:23:03,980 –> 00:23:06,890
more peaceful mind drop that right

444
00:23:06,890 –> 00:23:09,260
shoulder around if possible and then

445
00:23:09,260 –> 00:23:11,030
gently bringing the hands towards each

446
00:23:11,030 –> 00:23:17,230
other looking over to the left one two

447
00:23:17,230 –> 00:23:24,980
three four and five gently release

448
00:23:24,980 –> 00:23:29,120
coming back all the way forward bend

449
00:23:29,120 –> 00:23:30,680
your knees underneath you come to a

450
00:23:30,680 –> 00:23:33,050
kneeling position from the kneeling

451
00:23:33,050 –> 00:23:34,820
position pause for a moment with your

452
00:23:34,820 –> 00:23:37,670
feet folded underneath you then inhale

453
00:23:37,670 –> 00:23:40,610
as you come up onto the knees if you

454
00:23:40,610 –> 00:23:42,110
know that your back feels a little tight

455
00:23:42,110 –> 00:23:43,730
you can curl your toes underneath you

456
00:23:43,730 –> 00:23:46,480
but if possible we’ll leave the feet

457
00:23:46,480 –> 00:23:47,960
elongated back

458
00:23:47,960 –> 00:23:49,880
place your hands right on your hip bones

459
00:23:49,880 –> 00:23:52,610
your thumbs back onto your sacrum and

460
00:23:52,610 –> 00:24:01,220
we’ll just hold it there for 5 1 2 3 4

461
00:24:01,220 –> 00:24:05,090
and gently sink back down exhale all the

462
00:24:05,090 –> 00:24:09,740
way to Child’s Pose inhale come all the

463
00:24:09,740 –> 00:24:11,720
way back up taking your hands right back

464
00:24:11,720 –> 00:24:13,790
on to your waist and now from here

465
00:24:13,790 –> 00:24:15,530
remember you can choose to stay here and

466
00:24:15,530 –> 00:24:18,020
just focus on creating length or we’re

467
00:24:18,020 –> 00:24:19,370
going to take it all the way back into

468
00:24:19,370 –> 00:24:21,050
the posture called straw sauna or the

469
00:24:21,050 –> 00:24:23,750
camel pose so lifting the ribs away from

470
00:24:23,750 –> 00:24:24,350
the hips

471
00:24:24,350 –> 00:24:27,740
send your pelvis forward moving the hips

472
00:24:27,740 –> 00:24:29,890
forward softening the butt muscles

473
00:24:29,890 –> 00:24:32,060
lifting the ribs away from the hips

474
00:24:32,060 –> 00:24:34,400
dangling the arms back and we’ll come to

475
00:24:34,400 –> 00:24:34,730
that

476
00:24:34,730 –> 00:24:47,800
ooh Stross in a position 1 2 3 4 and

477
00:24:47,800 –> 00:24:51,170
sending the hips forward inhale come all

478
00:24:51,170 –> 00:24:54,310
the way up exhale settle the hips down

479
00:24:54,310 –> 00:24:56,510
rolling forward to the child’s pose

480
00:24:56,510 –> 00:25:01,790
position again stabilize here nice big

481
00:25:01,790 –> 00:25:05,990
inhale nice big exhale widen your knees

482
00:25:05,990 –> 00:25:07,790
and let’s come into a modified version

483
00:25:07,790 –> 00:25:09,440
of the child’s supposed to help the hips

484
00:25:09,440 –> 00:25:12,140
release walk your hands forward starting

485
00:25:12,140 –> 00:25:14,180
off with your forehead on the ground and

486
00:25:14,180 –> 00:25:16,670
eventually placing your chin down five

487
00:25:16,670 –> 00:25:29,290
more breaths 1 2 3 4

488
00:25:30,380 –> 00:25:33,200
and five slowly walk it all the way back

489
00:25:33,200 –> 00:25:36,200
up curl your toes underneath you from

490
00:25:36,200 –> 00:25:38,000
the squatting position sink the heels

491
00:25:38,000 –> 00:25:40,250
down hands in prayer we’re going to move

492
00:25:40,250 –> 00:25:43,370
into utkatasana for five breaths one

493
00:25:43,370 –> 00:25:49,120
knees together two three four and now

494
00:25:49,120 –> 00:25:51,860
sinking back through the hips raise your

495
00:25:51,860 –> 00:25:53,539
arms up for another five breaths

496
00:25:53,539 –> 00:26:00,889
one two three four hands in prayer

497
00:26:00,889 –> 00:26:02,480
straighten your legs

498
00:26:02,480 –> 00:26:04,309
stepping the feet hips width apart

499
00:26:04,309 –> 00:26:06,289
inhale send the center of the chest

500
00:26:06,289 –> 00:26:08,870
forward and exhale nice easy forward

501
00:26:08,870 –> 00:26:09,409
bend

502
00:26:09,409 –> 00:26:13,850
one as far as you can go totally fine

503
00:26:13,850 –> 00:26:15,559
you don’t need to force yourself to go

504
00:26:15,559 –> 00:26:23,440
super deep two three four and five

505
00:26:23,440 –> 00:26:26,080
inhale stretch your chest forward and

506
00:26:26,080 –> 00:26:28,460
exhale now we’re going to try a little

507
00:26:28,460 –> 00:26:30,200
bit of a challenge so come up onto your

508
00:26:30,200 –> 00:26:32,539
fingertips and then send your chest

509
00:26:32,539 –> 00:26:35,090
forward inhale send your right leg back

510
00:26:35,090 –> 00:26:37,250
and we’ll hold the right leg back try to

511
00:26:37,250 –> 00:26:38,629
square your hips we’ll hold this for

512
00:26:38,629 –> 00:26:44,389
five breaths one two three if you can

513
00:26:44,389 –> 00:26:47,000
come up onto only your index fingers

514
00:26:47,000 –> 00:26:50,840
four and five take your hands back down

515
00:26:50,840 –> 00:26:53,149
we’ll switch the sides cupping the

516
00:26:53,149 –> 00:26:55,100
finger inhale send the left leg back

517
00:26:55,100 –> 00:26:57,110
don’t lift it up too high keep it in the

518
00:26:57,110 –> 00:26:59,659
same height as your hips – chest is

519
00:26:59,659 –> 00:27:01,190
forward if you can come up onto your

520
00:27:01,190 –> 00:27:06,500
index finger three four and five place

521
00:27:06,500 –> 00:27:09,620
your feet together inhale exhale fold

522
00:27:09,620 –> 00:27:11,809
forward we’re going to try that one more

523
00:27:11,809 –> 00:27:15,110
time inhale lift your chest up now as

524
00:27:15,110 –> 00:27:17,240
you may find yourself losing balance

525
00:27:17,240 –> 00:27:19,820
here cultivate that attitude of patience

526
00:27:19,820 –> 00:27:22,460
and tolerance so you don’t get too much

527
00:27:22,460 –> 00:27:24,830
off your Center enjoy the challenge so

528
00:27:24,830 –> 00:27:26,809
it’s going to be a little harder inhale

529
00:27:26,809 –> 00:27:28,909
lift your right leg back transfer your

530
00:27:28,909 –> 00:27:30,830
weight onto your left leg hands in

531
00:27:30,830 –> 00:27:40,250
prayer one two three four and hands down

532
00:27:40,250 –> 00:27:43,789
switch the legs right leg down left leg

533
00:27:43,789 –> 00:27:44,210
comes

534
00:27:44,210 –> 00:27:46,840
switch your gaze forward hands in prayer

535
00:27:46,840 –> 00:27:55,850
one two three four and bringing the

536
00:27:55,850 –> 00:27:58,009
hands down exhale bring the legs

537
00:27:58,009 –> 00:28:02,509
together exhale forward fold gently bend

538
00:28:02,509 –> 00:28:04,460
the knees coming to a squatted position

539
00:28:04,460 –> 00:28:06,710
you guys ready for a little bit of a

540
00:28:06,710 –> 00:28:09,710
challenge so remember to remain patient

541
00:28:09,710 –> 00:28:11,330
with yourself tolerant with yourself

542
00:28:11,330 –> 00:28:13,519
even amidst the challenge the squatting

543
00:28:13,519 –> 00:28:15,830
position open your knees taking your

544
00:28:15,830 –> 00:28:17,570
hands in prayer we’ll stay here for five

545
00:28:17,570 –> 00:28:30,169
breaths one two three four and five take

546
00:28:30,169 –> 00:28:32,029
your hands forward wrapping the elbows

547
00:28:32,029 –> 00:28:34,759
in gently placing the knees as close to

548
00:28:34,759 –> 00:28:36,980
the armpits as you can moving the

549
00:28:36,980 –> 00:28:40,039
shoulders forward in inhale Bock asana

550
00:28:40,039 –> 00:28:48,580
for five breaths one two three four and

551
00:28:48,580 –> 00:28:50,779
exhale jump back

552
00:28:50,779 –> 00:28:53,110
lying your chest down for a moment

553
00:28:53,110 –> 00:28:55,789
inhale come all the way forward to

554
00:28:55,789 –> 00:28:59,299
upward facing exhale downward facing

555
00:28:59,299 –> 00:29:01,519
let’s hang out downward dog for a few

556
00:29:01,519 –> 00:29:14,710
breaths one two three four and five

557
00:29:14,889 –> 00:29:18,169
switching your gaze forward inhale move

558
00:29:18,169 –> 00:29:19,970
your shoulders forward over your hands

559
00:29:19,970 –> 00:29:22,159
and then walking your right hand forward

560
00:29:22,159 –> 00:29:24,619
let’s come into the side plank holding

561
00:29:24,619 –> 00:29:26,749
the side plank for a moment lift your

562
00:29:26,749 –> 00:29:34,409
left arm up five breaths one two three

563
00:29:34,409 –> 00:29:38,259
for taking the left hand down bring your

564
00:29:38,259 –> 00:29:41,469
hand down inhale come forward to

565
00:29:41,469 –> 00:29:45,389
upward-facing exhale downward facing

566
00:29:45,389 –> 00:29:47,669
come forward to the plank pose again

567
00:29:47,669 –> 00:29:50,349
walk your left hand a little forward and

568
00:29:50,349 –> 00:29:57,959
we’ll come up onto the left side one two

569
00:29:57,959 –> 00:30:02,200
three we’re almost done don’t give up

570
00:30:02,200 –> 00:30:06,909
four and five slide that hand down come

571
00:30:06,909 –> 00:30:10,119
forward into the plank pose inhale right

572
00:30:10,119 –> 00:30:13,599
to upward-facing exhale downward facing

573
00:30:13,599 –> 00:30:15,789
walk your hands back just to position

574
00:30:15,789 –> 00:30:17,849
yourself on the mat for a moment and

575
00:30:17,849 –> 00:30:20,649
slide your feet forward stretching out

576
00:30:20,649 –> 00:30:22,359
your legs I’ve got one last challenge

577
00:30:22,359 –> 00:30:24,039
for you and then we’re going to lie down

578
00:30:24,039 –> 00:30:26,259
you ready for the last challenge take

579
00:30:26,259 –> 00:30:28,839
your hands forward of the hips as your

580
00:30:28,839 –> 00:30:31,209
hands move forward of the hips gently

581
00:30:31,209 –> 00:30:35,440
slide your hips back and up and hold one

582
00:30:35,440 –> 00:30:37,629
if possible your legs come off the

583
00:30:37,629 –> 00:30:44,429
ground but two three four and five

584
00:30:44,429 –> 00:30:49,169
slowly calmly rolling through the spine

585
00:30:49,169 –> 00:30:54,539
lie all the way down close your eyes

586
00:30:54,539 –> 00:31:00,239
nice big inhale and exhale

587
00:31:06,590 –> 00:31:11,740
nice big inhale and exhale

588
00:31:18,240 –> 00:31:22,429
allow yourself a few moments of peace

589
00:31:24,950 –> 00:31:29,139
where your mind comes to rests

590
00:31:41,310 –> 00:31:44,280
from a deep state of inner resolution

591
00:31:44,280 –> 00:31:48,330
move your fingers and toes Bend through

592
00:31:48,330 –> 00:31:51,170
the knees Bend through the elbows

593
00:31:51,170 –> 00:31:53,610
drawing the knees into your chest for a

594
00:31:53,610 –> 00:31:58,050
moment rolling over onto your side after

595
00:31:58,050 –> 00:31:59,550
you return to a comfortable seated

596
00:31:59,550 –> 00:32:01,290
position close your eyes for a moment

597
00:32:01,290 –> 00:32:04,280
tune in

598
00:32:18,130 –> 00:32:20,470
tune into the spiritual journey of the

599
00:32:20,470 –> 00:32:25,020
practice the essence of the inner world

600
00:32:25,020 –> 00:32:27,280
planting the seeds of patience and

601
00:32:27,280 –> 00:32:31,120
tolerance kindness gentleness deep in

602
00:32:31,120 –> 00:32:35,440
the center of your heart gently bring

603
00:32:35,440 –> 00:32:37,809
your hands in prayer that the brilliance

604
00:32:37,809 –> 00:32:39,820
of the Spirit illuminates you from

605
00:32:39,820 –> 00:32:42,000
within

606
00:32:53,840 –> 00:32:56,220
thank you so much for letting me be your

607
00:32:56,220 –> 00:32:58,380
guide into the inner tradition of yoga

608
00:32:58,380 –> 00:00:00,000
namaste

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