Yoga anytime

20 Minute Yoga Flow to Feel Good: Stretch Anytime & Anywhere

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hello hello journey junkie tribe welcome

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to to yoga class to do either before

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your day starts or after your day so

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it’s really the perfect class to either

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begin or seal your day it’s light it’s

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simple its soft its rejuvenating its

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restorative it’s all those adjectives so

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make sure you subscribe like this video

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to show us some support and then unroll

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your yoga mat and let’s get started

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[Music]

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all right Yogi’s you’re on your mat one

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thing to tell you I will use a block

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towards the end so if you have one feel

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free to grab it otherwise we’re going to

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start lying on our back so make your way

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there and once you get there keep the

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knees bent take the feet as why is your

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yoga mat and let the knees knock in

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towards one another

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you don’t necessarily need to touch just

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allow them to soften into the midline

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the palms can rest down by your sides or

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a top of your hip point if you practice

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as me regularly you know I love this

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posture we’ve been doing it quite a bit

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and I love it because it just helps

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neutralize the spine and the pelvis area

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so let’s take five breaths here inhaling

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through the nose and exhaling through

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the nose here we go five breaths

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on your next inhale draw a big breath

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into the heart center open the mouth let

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it go gently hug the knees in towards

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the chest

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coming into oppan asana so it’s your

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choice you can keep the knees out wide

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on either side of the body or you can

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hug the knees in and clasp the hands

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around it’s really up to you there is no

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right or wrong here but once you get

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that space you want to be in rock from

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side to side massaging the low back

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making small movements I like to make

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circles on the ceiling with my knees

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going one way and of course the other

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way

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take one more breath to finish up

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whatever you’re doing and we’ll meet

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back in neutral and then extend the

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right the left leg straight out right

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knee hugs into the chest for our to open

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asana we’re clasping the hands around

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the top of the shin right beneath the

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knee and then using the strength of our

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arms to pull the leg in like real nice

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and tight pull it in left leg is active

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toes are pointing up towards the sky

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we’re here for three

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next inhale bend the left knee plant the

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foot on the ground cross the right ankle

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across the left knee figure 4 we’re

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coming into that space hug the whole leg

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package into the chest interlace the

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hands through the left leg catch the

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back of the left thigh and then bend the

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left knee back down the foot comes

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towards the heel comes towards the left

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bottom yeah both toes are flexed and

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we’re hugging the legs in time we’ll

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stay for 5 yeah nice juicy hip stretch

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breathe into the right side

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laughs breath

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so you can carefully leave the legs

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release the hands and just let the whole

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leg package fall over to the left so the

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right foot plants down on the earth use

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the left hand to push the right knee

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away and then send the right arm

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straight out to the side three breaths

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here breathe all on the side bodies

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release everything come back into a

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neutral position extend the left leg

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back out in front and then we’re

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bringing the right leg into half happy

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baby so clasp the right hand around the

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outer edge of the right foot and make

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that happy baby shape on the right side

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left hand can rest the top the left hip

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three breaths really use your hand to

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pull the right knee down towards the

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earth also remembering that if this is

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the morning and it’s your first stretch

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of the day when I say pull I mean like

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50% 60% if you’ve been active all day

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and you’re kind of winding down you can

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make this a little bit of a deeper Yin

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like practice yeah maybe you’re like 80%

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one more round of breath and then let

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that go bring both knees back into the

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chest just for a moment and then right

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leg extends long left knee comes in

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towards the chest ardha uttanasana on

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this side three breaths right leg is

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active

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next inhale bend the right knee plant

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the foot on the earth cross left ankle

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over right hug the legs in find figure 4

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pose find that bind with the hand and

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then use the strength your arms to pull

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the legs in

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oh yeah shush into that left hip 5

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breaths

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I’ll have to rounder breath release the

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hands keep the legs shift them over to

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the right set yep the right side of your

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mat the left foot comes down right hand

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pushes the left knee away as the left

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arm extends out to the side three rounds

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of breath really make space here push

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that knee away

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release it when you’re reading back into

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the midline straighten out that right

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leg half happy baby on the left side

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clasping the outside of the foot hugging

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the knee down towards the Earth three

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breaths remember you decide are you 50%

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are you like 70%

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letting that go and then choosing to

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either rock up and down to a seated

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position or just coming onto your side

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and sitting up no right or wrong you can

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be rocking or just sitting up depending

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on your emotions and body today so once

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you get to that for you position find a

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comfortable seat sukhasana easy pose

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yeah whatever is easy for you root down

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through your sitting bones lift up to

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your the crown of your head take a big

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inhale extend the arms up towards the

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sky reach through the fingertips and

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exhale twist towards the right left hand

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comes across right arm goes back we’ll

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move like this a few times inhale up

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exhale back exhale twist

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inhale back Sam inhale exhale one more

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time each side inhale exhale inhale and

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exhale inhale back through Center and

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exhale the hands to rest atop the knees

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tuck lifting chin towards your chest and

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stretch the back your neck deep

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breathing here

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next inhale send the right ear over

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towards the right shoulder and release

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the left fingers down towards the Earth

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and walk them out just a little bit oh

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yeah

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relax the right shoulder down

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more more inhale exhale drop back down

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towards the centerline and roll over to

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the left switch the hands so right

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fingertips go out breathe the neck holds

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so much tension so it’s going to be

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really intense be gentle with yourself

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[Music]

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and then three more breaths to make any

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movements you want so you can start

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making full circles here being really

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gentle with yourself if you choose to do

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the full circle make sure you go the

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other way

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meaning back down into neutral chin in

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towards the trust and lift on up ah done

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a lot better yeah interlace your hands

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we’re going to work into our wrists a

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little bit bring the elbows together to

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touch and then we’ll start making figure

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eight to their wrists so just making

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like this movement yeah try to keep the

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forearms together I’m trying to not hit

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the microphone and blast you guys with

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messy noise but you keep your forearms

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together okay and then switch the

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rotation which is kind of weird at first

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but switch the figure-eight one more

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round and let it go from here extend the

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right arm straight out take your left

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fingers and we’re going to pull the

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right fingers back towards our face

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another breath here and then point the

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right fingers down and again pull the

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fingers back towards your face method

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breath and switch left fingers go up

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right fingers pull left ones towards

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your face another breath

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and switch less Inger’s go down pull

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them again towards your face you can

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also do this in tabletop pose it’s a

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little bit of a deeper stretch though

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and let’s just do some regular wrist

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circles and switch the rotation and

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switch again and switch again the more

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we get into arm balances and handstands

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like inversion type work and just like

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plain old chat around eating all day the

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risks are to take toll so it’s really

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important to stretch and strengthen them

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all right you’re almost there guys

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so hands the top the knees do a few

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shoulder circles back if you want to get

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really into it you can sort of bring the

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elbows into it making the circles bigger

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and as you do that you’re kind of

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tilting your pelvis back and forward

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yeah and then switch start to make those

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circles smaller and smaller and smaller

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hands rest back on the thighs and just

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make some circles one way clockwise

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clockwise or counter clockwise this is

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like a cat cow motion happening here so

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you’re inhaling the heart forward you’re

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exhaling rounding back switch the way

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you’re going feel free to close your

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eyes if you feel weird and let it go

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okay coming into our last posture

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forward fold is where you might want

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that block okay to rest your head atop

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otherwise you’re just going to sit up

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nice and straight exhale to gently fold

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forward walk the hands out and you’re

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going to relax the forehead either down

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to the earth or a block we’ll take five

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breaths

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musics a meme you know try picking your

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tips easier to lift the gaze when we

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walk the hands and and switch up the leg

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situation so place the opposite leg on

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top big inhale through the crown of the

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head exhale fold it back down gotta keep

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it balanced yeah and slowly relax the

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head down to the earth or a block

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it’s Musa Kusa walk and hands in and I

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am going to seal this practice with a

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1-minute seated meditation if you’re

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going to bed I recommend going into

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shavasana right now if you’re starting

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your day I recommend this quick seated

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meditation to set an intention but you

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do you okay so find your pose

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wherever you are lengthen and then

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soften so to initiate that inhaling and

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exhaling through the nose gently close

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the eyes and we’re here for a minute

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settle in and let’s begin

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last round the breath make it count

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you

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if you’re in shavasana slowly make your

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way to bed and if you’re starting your

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day here inhale your arms out to the

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side gather up the energy you create it

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bring palms together to touch hug the

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arms down into heart center

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00:18:37,780 –> 00:18:42,900
big inhale breath to seal this practice

264
00:18:43,080 –> 00:18:52,260
big exhale flutter your eyes open as

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always thank you so much for joining you

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in a Zen den for allowing you to guide

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00:18:56,890 –> 00:18:58,750
you through a practice like this and

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just for stepping on your mat yeah give

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gratitude to yourself we’ll meet you

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back here in a Zen den don’t forget to

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hit that subscribe and like button

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namaste Yogi’s

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00:19:19,680 –> 00:00:00,000
you

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