Yoga bodies

Perfect Full Body Yoga ♥ Detox & Digestion Flow

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hey guys welcome to beautiful Kauai in

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Thailand I got a 20 minute yoga class

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for you today that’s going to focus on

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your whole entire body especially your

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digestive system we’re gonna infuse a

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lot of balancing stretching and twisting

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to get you feeling nice and refreshed so

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if you’re ready grab that water and join

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me on the mat alright guys so we’re

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going to begin today in a seated

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position on your mat starting with your

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cat cow inhale opening the chest exhale

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rounding the spine tuck the chin down

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inhale arching the back slightly look up

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to the sky exhale take it down good come

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back to Center taking our seated side

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twist your right hand to your left knee

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looking over your left shoulder along

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gaiting the spine

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and switch to the other side left hand

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over to your right knee looking over

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your right shoulder match like

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somebody’s pulling you up from the crown

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of your head come back to Center

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rounding the spine and slowly making

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your way over to your mat arms to the

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side and slowly taking your windshield

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wipers

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letting go of any tension in your hips

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and your spine allowing them to move

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side-to-side in your own pace you can

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slow it down or you can speed it up if

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you wish and then from here and give

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yourself a big hug knees to chest in

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just a gentle rock side to side slowly

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from here extending your left leg

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holding on to the back of the knee go

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ahead and flex your foot and pull that

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leg as close to your body as you can

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awesome switch to the other side this is

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just a great way to stretch out those

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hamstrings hold and breathe with each

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exhale pull that leg a little closer to

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your body

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awesome release flex both feet now

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extending both legs we’re going to take

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our happy baby pose you’re going to open

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those legs grabbing your big toes with

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your peace fingers or the outsides of

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your feet and simply pull those knees to

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your mat adding a little bit of a rock

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side to side if that feels good on your

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hips if not just stay there and breathe

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awesome guys from here extending both

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legs right up to the ceiling pointing

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your toes coming into that little ball

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position and taking your next move which

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is called your rock to boat you know

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round the spine roll over and up to boat

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posture you can make this movement quite

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small if you want to

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just find that momentum and then coming

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into your boat posture

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now hold engage in your core reaching

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those arms forward breathing inhale

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exhale come on down with those hands

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taking a reversed plank

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lifting your pelvis lifting your hips

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squeeze your glute drop the head back

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and hold slowly make your way back down

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wonderful

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all right guys from here we’re going to

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come over to our hands and knees

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position make sure the shoulders are

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right over your wrists tuck your toes

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and slowly coming into our downward

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facing dog now take your time with this

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this is your first downward dog of the

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practice so you can have your knees

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slightly more bent and then walking it

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out of the spot just letting go of any

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tension here great we’re going to get

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right into the flow inhale come forward

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into plank exhale chaturanga dandasana

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come on down to your belly we’re going

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to take a baby Cobra just warming up the

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body press the hands

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look up exhale bring it down wonderful

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again let’s just come on up

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look up to the ceiling exhale release

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the chest back down press the palms of

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your hands over to your mat come on up

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into a full upward dog now or Cobra

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and then slowly from here tuck your toes

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back to that downward facing dog look up

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and then hop on over to the top of your

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mat coming into our standing forward

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fold and then bending one knee at a time

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extend the opposite leg for a deeper

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stretch in the hamstrings just letting

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go of any tension in your body

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awesome guys all right you can avenge

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your right knee extend your left leg

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right hand stays down you’re going to

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reach your left arm up to the ceiling

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taking that forward fold twist awesome

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come back down and then slowly from here

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just rock those knees a few times and

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then slowly rolling up to standing

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inhale reach your arms up exhale swan

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dive to the mat inhale look up halfway

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exhale grounding your hands stepping

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your left foot back up to our warrior

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one holding this position deep breath in

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exhale extending that front knee hands

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behind your back slowly leading with

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your chest as you release all the way

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into your pyramid posture now keeping

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your hands behind your back is a little

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bit challenging for you you’re more than

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welcome to release the hands over to two

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blocks or the floor folding right from

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the forehead reaching for your knee now

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release the hands down if they’re not

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already there and slowly come back up to

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warrior one stepping forward let’s take

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a flow inhale exhale swan dive down

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inhale halfway exhale from here stepping

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back into plank chaturanga dandasan

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inhale upward facing dog exhale downward

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facing dog

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awesome hold it here for a second just

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let yourself breathe and then slowly

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stepping to the top of your mat again

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holding a forward fold Rock those knees

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out again if that feels good

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great job guys all right we’re gonna

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take it to the other side now so bend

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that left knee extend your right leg

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take that twist reach your right fingers

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up to the sky hips are square you’re

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just twisting from the bellybutton here

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you got this awesome guys come on down

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release slowly roll yourself back up

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inhale reach up exhale swan dive inhale

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come up halfway exhale stepping your

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right foot back into your warrior one

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reach up hold exhale release extending

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that front knee and slowly make your way

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over to your pyramid posture hips are

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square you’re folding from your hips not

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the lumbar spine

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remember to breathe with each exhale go

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a little bit further down slowly release

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the hands arms back up to your warrior

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one stepping forward let’s take a flow

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inhale exhale swan dive to your mat

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inhale halfway exhale stepping or

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jumping back into plank position

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chaturanga dandasana upward facing dog

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open the chest and the heart and exhale

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downward facing dog

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awesome guys take a second here and when

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you’re ready reach your right leg up

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bending that right knee hold and big

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giant step to the very top of your mat

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we’re gonna take our high lunge now

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reaching both arms right up to the

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ceiling sinking as low as you can with

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your hips by bending the front knee

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hands come together and then for me

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we’re gonna take it to wist so I want

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you to take that left elbow to your

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right knee twisted lunge keeping your

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gaze down so you can find your balance

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here

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hold and breathe keep pressing into your

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own hands

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focus and then from here if you’re

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comfortable you can go ahead and try

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binding by ticking your right arm behind

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your back and left hand through now this

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is quite challenging so please don’t

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worry if you can’t do it today just stay

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in your twist it’s just a variation for

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you if you want to take it step in your

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back foot forward twist a chair feet

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together knees together stay in your

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twist guys this is really good for your

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digestive system

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now from here we’re going to slowly

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extend that same left leg back stepping

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into a warrior one posture so just place

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it back down onto your mat untwist reach

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the arms extend the front knee hands at

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your hips pyramid posture one more time

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come on forward hands ground and that

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left hand stays on your mat right arm is

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going to reach right up towards the sky

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the reversed triangle posture great

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stretch for the hamstrings for the IT

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band hold and breathe slowly release the

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right hand back down bring all of your

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weight to that right foot lift your left

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leg back up hold find your balance and

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then as soon as you’re ready coming into

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your warrior three by lifting those

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hands off your mat create that human

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letter T with your body straight line

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from the forehead to your toes slowly

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make your way up arms up left knee to

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bellybutton flex your left foot hold use

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your core palms together to your heart

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extending that left leg press away and

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bring it down beautiful guys let’s take

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a flow inhale reach exhale swan dive to

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the mat halfway up inhale exhale from

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here step or jump to plank chaturanga

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dandasana upward dog

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exhale downward-facing dog take a second

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and then as soon as you’re ready either

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leg left leg reaches up big step to the

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top of your mat between your two hands

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high lunge on your left side reach yours

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hold it here palms together to your

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heart let’s take that twist right elbow

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to your left knee press the palms

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together keep your gaze down or if

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you’re up for the challenge see if you

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can look over to the back of your round

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or up to the ceiling and then slowly

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from here you can go ahead and bind

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again only if you’re comfortable this is

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quite advanced

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if you can’t bind today just stay in

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that twist keep your balance good job

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guys

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unbind come back to that prayer position

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slowly from here we’re stepping forward

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into our twisted chair so that back foot

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steps forward look up towards the sky if

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you can hips and knees are square you’re

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twisting just from the bellybutton not

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the hips extend that right leg back up

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you’re gonna step back into the warrior

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one position of the legs and twist the

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body reach both arms up extend the front

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knee hands at your hips first take that

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pyramid posture so leading with the

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chest straight back forehead down

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taking your reverse triangle right hand

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stays down left arm reaches up to the

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sky

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breathe find your breath here guys focus

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and that release of any tension out of

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the muscles hold it

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inhale exhale slowly release bring all

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of your weight to that front foot lift

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your right leg we’re going to get ready

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for a warrior 3 lift your arms keep

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those arms at your side 1 straight line

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from the forehead to the heel find your

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balance

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focusing on a spot on the floor slowly

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make your way back up keep your balance

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use your core flex that right foot belly

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button to your spine extending both arms

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extending that right leg and drop it

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down awesome reach up exhale dive it

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down inhale halfway exhale stepping back

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into plank hold chaturanga dandasana

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inhale upward facing dog and exhale take

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it back into downward facing dog

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we’re going to reach the right leg back

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up when you’re ready bend your knee and

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step into your warrior two so step

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forward turn the back heel open

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cartwheel the arms we’re to hold

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extending the front knee as your arms

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reach exhale warrior two

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it’s like a one-legged lunge reach at

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Co Warrior 2 hold it

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palms together in prayer extend the

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front knee flex and turn the toes in and

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this slowly begin to fold from the hips

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into your wide legged forward fold hands

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over to your mat or you can grab your

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ankles if that feels better for you

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00:15:21,059 –> 00:15:23,439
and then we’re going to add a twist so I

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00:15:23,439 –> 00:15:25,749
want you to reach your left hand over to

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your right ankle first and then reach

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your right fingers up towards the sky

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awesome same thing to the other side so

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now right into your left angle

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left arm reaches up try to follow the

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arm with your gaze awesome come back to

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Center bend your knees slowly roll up

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inhale reaching the arms up to the sky

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exhale turning your left toes out

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warrior two again inhale reach extend

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00:16:04,310 –> 00:16:08,779
the front knee exhale warrior two inhale

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one more time exhale come into warrior

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two palms together now extend that front

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knee flex your toes and then turn both

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00:16:20,899 –> 00:16:22,399
toes that we’re going to take our yogic

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00:16:22,399 –> 00:16:24,470
squats so first you’re just going to

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00:16:24,470 –> 00:16:27,019
come on down low and then extend both

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knees

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00:16:28,750 –> 00:16:30,730
you also want to think about plie squats

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if you want to call it differently or

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working those glutes your quads and then

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come on down to your yogic squat where

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you hold your elbows should be reaching

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for those knees palms can stay together

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00:16:44,830 –> 00:16:49,300
or fingertips and hold this is an

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00:16:49,300 –> 00:16:51,510
amazing posture to open up your hips

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really really good for the digestive

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00:16:53,920 –> 00:16:58,540
system now let go of your hands press

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00:16:58,540 –> 00:17:00,520
the palms over to the knees and take a

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00:17:00,520 –> 00:17:03,160
little twist with the shoulder left

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00:17:03,160 –> 00:17:06,300
shoulder points down and then switch

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right shoulder points down come back to

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Center palms together slowly extending

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both knees up inhale reach exhale turn

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both toes in palms at your heart and

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00:17:24,459 –> 00:17:26,650
then turning your right toes out

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00:17:26,650 –> 00:17:28,089
stepping to the top of your mat

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00:17:28,089 –> 00:17:30,670
beautiful guys release the shoulders for

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00:17:30,670 –> 00:17:33,910
a second catch your breath a inhale

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00:17:33,910 –> 00:17:37,740
reach the arms exhale take it down

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00:17:37,740 –> 00:17:41,530
inhale halfway up exhale step or jump

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into plank

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00:17:42,520 –> 00:17:45,540
last flow here chaturanga dandasana

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upward facing down hold it here and just

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00:17:50,320 –> 00:17:51,940
take a little twist look over to your

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00:17:51,940 –> 00:17:54,340
right shoulder and then look over to

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00:17:54,340 –> 00:17:55,990
your left shoulder dipping the opposite

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hip come back to upward dog

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00:17:59,059 –> 00:18:01,159
and then lift yourself back over to your

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00:18:01,159 –> 00:18:05,059
downward-facing dog taking a moment here

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00:18:05,059 –> 00:18:08,779
guys breathe and as soon as you ready

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00:18:08,779 –> 00:18:11,179
come on over to your knees round the

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00:18:11,179 –> 00:18:14,620
spine into your Child’s Pose

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00:18:14,620 –> 00:18:16,669
beautiful just take a second for

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yourself here bring your awareness back

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00:18:19,309 –> 00:18:22,279
to your breath letting go of any tension

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00:18:22,279 –> 00:18:27,230
in your body or in your mind staying

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00:18:27,230 –> 00:18:32,509
completely present in this moment slowly

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roll yourself up and come over to your

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cross-legged seated position resting

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00:18:38,990 –> 00:18:40,999
your hands on the knees slight head roll

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00:18:40,999 –> 00:18:44,690
to one side opposite side letting go of

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any tension in the neck

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00:18:47,559 –> 00:18:50,600
awesome inhale big reach up to the sky

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00:18:50,600 –> 00:18:53,929
palms together exhale bring those hands

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00:18:53,929 –> 00:18:56,389
back over to your heart one more time

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inhale big reach exhale bring the hands

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00:19:00,769 –> 00:19:01,170
to

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00:19:01,170 –> 00:19:05,240
heart slowly bowing down to your heart

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00:19:05,240 –> 00:19:07,380
thanking yourself for your amazing

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practice today and for joining me on our

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wonderful yoga class lots of love to you

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guys I can’t wait to see you again

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namaste

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anything you say that you can just get

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up and get out of your window and step

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cooking

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