Yoga detoxification

Detox Yoga | 20 Minute Yoga Flow for Detox and Digestion

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hey everyone welcome to yoga with

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Adriene I am Adriene and today I’m in

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the beautiful park getting dirty getting

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sweaty because you asked for it we have

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a detox sequence right here right now

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for you obviously this flow is about

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rinsing shedding weight we have some

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beautiful water and waterfalls around us

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today so the idea is to give the body a

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good wash the mind in the heart to

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cleanse and sweat a little we’re going

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to get hot it’s getting hot in here so

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put on your yoga clothes okay

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let’s hop to it

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begin in a cross-legged position we’re

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gonna check in with the breath and the

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body here commit to this practice here

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we go inhale drawing these shoulders up

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towards the ears on the exhale melt them

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down again full breath as we loop the

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shoulders squeezing them up towards the

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ears and on an exhale sliding the

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shoulder blades down one more we move

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with the breath inhale and exhale

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drawing the shoulders away from the ears

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draw the palms together at your heart

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sternum to thumbs take a second here to

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just deepen the breath and set an

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intention for your practice the

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intention can just be I choose to stick

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with all this video no matter what or I

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choose to find ease to trust bow your

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head to your heart interlace the

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fingertips and here we go pressing the

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palms forward we follow the breath

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reaching them up and back on the exhale

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release fingertips twinkle down and

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again marrying the action to the breath

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the breath to the action we reach it up

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exhale floating down and away opening up

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the shoulders inhale interlace reach

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forward up and back

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tops of the thighs draw down heart stays

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lifted as we release right palm to left

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knee left fingertips behind

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we inhale roll up the staircase of the

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spine exhale begin to journey into your

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twist

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breathe draw the navel in slightly

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lengthen through the crown of the head

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take a deep breath in on the exhale

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release and take it to the other side

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left palm comes to the right knee here

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right fingertips behind sit up nice and

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tall remember head over heart heart over

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pelvis here as we roll up through the

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spine draw the shoulder blades in

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together and down and use that exhale to

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go a little bit deeper into the twist

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nice and gentle I lift my fingertips up

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here as I encourage you to do as well to

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just make sure I’m not muscling into my

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twist with my arms always finding

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integrity with each breath with each

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posture inhale in sigh body stretch left

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palm comes to the mat right fingertips

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reach up and over stay rooted through

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your sit bones here finding a little

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expression and switching to the other

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side reaching it up and over again

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tagging a little bit of weight down

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through the tops of the thighs the sit

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bones breathe back to Center diving

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forward now we’ll come up to standing

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Tadasana at the front of your mat palms

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together inhale reach up as we exhale we

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dive forward soft knees here my friends

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inhale lift a flat back position and

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exhale soften and bow

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inhale reach it up spread your

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fingertips full body experience as we

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exhale

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back down to the heart here we go again

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jumping right in inhale reach it up

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exhale dive forward soft knees inhale

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lift a flat back position long beautiful

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neck here and exhale bow plant the palms

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or the fingertips step the right foot

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back runners lunge peel that left hip

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crease back shine your heart forward

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relax your jaw plant the palms and we

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step it back downward facing dog find a

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little bit of movement here begin to

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warm up the body press into all 10

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knuckles spread your fingertips wide

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slowly we’ll shift forward to plank or

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I’m taking a half plank here which I

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encourage you to do coming to the knees

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just for this first one so we can find

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our alignment long neck lots of

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integrity in the body as I slowly lower

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down hugging my elbows to the side body

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lowering the mermaid tail there lowering

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the feet we loop the shoulders and lift

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up Cobra bhujangasana curl the toes

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under press into your palms lift up

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plank position and then draw your navel

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up towards your spine press up and out

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of your palms and then we’ll slowly

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slowly send it back downward facing dog

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tops of the thighs spiral in and out

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towards the back here mat and we step

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the right foot up runners lunge

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peeling that right hip crease back now

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shining radiating the heart forward open

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your heart up towards the front

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and then we step that back foot up to

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meet the front forward fold uttanasana

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let it hang inhale flat back position

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exhale bow spiral the shoulders reach it

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up deep breath in and exhale back down

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to the heart soft knees inhale we reach

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it up exhale up and over as we bow

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inhale flat back position and exhale bow

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plant the palms step the right foot back

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high lunge prep here squeezing the inner

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thighs together finding your foundation

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and then reaching it up on a nice juicy

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inhale we can keep the hands on the

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waistline here for stability otherwise

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we’re spreading the fingertips reaching

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them up pulling the thumbs slightly back

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lengthening down through the tailbone

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finding length in the lower back here as

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we squeeze the inner thighs together and

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then exhale bend the elbows belly comes

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to the top of the thigh to release

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fingertips to the mat and we step it

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back to plank

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nice strong plank here guys press up and

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out of the earth squeeze those inner

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thighs together really spike those heels

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towards the back and when you’re ready

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shifting forward bending the elbows

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chaturanga

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we lift up upward facing dog and then

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back downward facing dog

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pedal the feet work it out find what

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feels good as we lift the right leg up

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runners lunge squeezing the inner thighs

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together finding that strong foundation

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as we inhale reach up high lunge press

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through the ball joint of that front big

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toe really extend that back heel towards

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the back of the mat inhale in lengthen

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the tailbone down draw the navel in

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knit the lower ribcage together lift the

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chin slightly exhale bend the elbows

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left to right open your heart belly

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comes to the top of the thigh and we

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release it back down take a deep breath

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in and step that back foot up to meet

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the front forward fold reaching it up

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spreading the fingertips

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I don’t an exhale back down smile inhale

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reach it up exhale enjoy this move as

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you dive forward inhale flat back exhale

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bow plant the palms step or hop the feet

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back to your best and most beautiful

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plank draw your navel up towards your

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spine hug the inner thighs together find

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movement then shifting forward

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chaturanga upward facing dog

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draw the navel to the spine downward

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facing dog

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pedal it out walk your toes into the

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center line and then we’ll inhale slide

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the right foot up take a second here to

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turn your right toes towards the left

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side of the mat to drop that right hip

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and then we’ll step it up planting the

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back foot this time prepping for warrior

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one reaching the fingertips up strong

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foundation here the outer edge of that

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back foot is so strong find your breath

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then interlacing the fingertips behind

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the tail we’ll loop the shoulders open

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the chest and slowly flat back here as

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we melt down belly to the top of the

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thigh and then we can stay there or we

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can continue going down into humble

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warrior here breathe strong foundation

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lots of strength in the legs here as we

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breathe deep into the belly

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pressing strong into your foundation we

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rise up warrior one on an exhale bending

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the elbows left to right and then

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releasing back down to the leg

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planting the left palm next to the art

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to the right foot go ahead and pivot on

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your back foots here on your toes now

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and we reach the right foot up towards

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the sky moving into a nice twist here

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strong leg still peeling the right hip

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crease back and not collapsing into that

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left palm find integrity from the crown

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of the head to the tip of the tailbone

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and then exhale release it back down

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plant the palms step it to plank

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shifting forward chaturanga to updog and

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exhale downward facing dog work it out

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and then sliding the left foot up now

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turning the left toes in leveling the

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hips and stepping it up into your lunge

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plant the back heel strong legs as we

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rise up veer Vajrasana one warrior one

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lengthen the tailbone down tuck your

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pelvis draw your navel in and then

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interlace the fingertips behind opening

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up through the chest again knitting that

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lower ribcage together supporting the

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back and then bowing forward we can stay

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here halfway or continue the journey

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down humble warrior strong active legs

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here breathe

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pressing into the ball joint of that

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front big toe we rise up strong warrior

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1 spread your fingertips and exhale

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release open heart bending the elbows

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left to right we come back to our lunge

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pivoting on the back foot plant the

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right palm strong full breath as we

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inhale open up through the left wing

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find your twist breathe deep into the

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belly here nice full breaths keep

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extension through the neck so don’t let

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the right earlobe drip drip down drip

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down towards the right shoulder keep it

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nice and open and spacious and then on

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an exhale we find our release and step

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the back foot up to meet the front

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follow your breath uttanasana and we

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inhale reach it all the way up full full

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breath exhale back down to the heart

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soft knees inhale reach it up fingertips

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kiss exhale down we go inhale flat back

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exhale bow plant the palms this time

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maybe hop it back to plank

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find your strong plank pose top of a

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push-up you can find a little movement

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here and then bend the elbows loop the

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shoulders you can do upward facing dog

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or Cobra here this time I did a Cobra

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taking a little bit of rest always

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remembering to find the ease listen to

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the body from our downward dog we’ll

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lift the right leg up and step it into

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our lunge this time draw your palms

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together lift them towards the heart

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strong legs just like we had in high

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lunge here

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as we bring the elbows up and over outer

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edge to the left arm to the outer edge

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of the right knee

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we find extension through the spine as

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we press the palms together keep the

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neck nice and long left heel is really

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spiking reaching towards the back edge

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of the mat and then we release gently

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00:12:54,279 –> 00:12:57,140
left fingertips to the mat and open up

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00:12:57,140 –> 00:13:02,000
through the right wing on an exhale back

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00:13:02,000 –> 00:13:02,899
to Center

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we plant the palms and step it back to

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plank

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shifting forward chaturanga practice so

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even if you don’t know chaturanga yet or

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you’re working on building strength

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integrity

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00:13:12,230 –> 00:13:15,200
you can practice slowly lowering down to

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up dog or Cobra and then pressing back

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00:13:17,779 –> 00:13:21,950
down dog here we go again inhale sliding

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00:13:21,950 –> 00:13:24,470
the sole of the left foot up now and

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stepping it forward drawing the palms

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00:13:28,550 –> 00:13:29,600
together at the heart

285
00:13:29,600 –> 00:13:32,060
sternum to thumbs here as we press up

286
00:13:32,060 –> 00:13:35,330
strong legs loop the shoulders here long

287
00:13:35,330 –> 00:13:39,560
neck and then thinking up and over as we

288
00:13:39,560 –> 00:13:41,779
move into our next twist peeling that

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00:13:41,779 –> 00:13:44,270
left hip crease back outer edge of the

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00:13:44,270 –> 00:13:46,370
right elbow to the outer edge of that

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00:13:46,370 –> 00:13:49,850
left thigh or knee press up and out of

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the palms here so we’re not collapsing

293
00:13:51,200 –> 00:13:55,220
but the torso is nice and long and then

294
00:13:55,220 –> 00:13:57,380
I can stay where I’m at here or I can

295
00:13:57,380 –> 00:13:59,810
release the right fingertips down and

296
00:13:59,810 –> 00:14:02,149
open up long through the left wing left

297
00:14:02,149 –> 00:14:05,750
fingertips up towards the sky and then

298
00:14:05,750 –> 00:14:08,810
on an exhale melting it back to my lunge

299
00:14:08,810 –> 00:14:11,000
and rocking that back foot up to meet

300
00:14:11,000 –> 00:14:11,720
the front

301
00:14:11,720 –> 00:14:15,350
Lewton asana forward fold inhale lift a

302
00:14:15,350 –> 00:14:20,000
flat back here exhale bow bring the feet

303
00:14:20,000 –> 00:14:23,209
in together come into a nice deep squat

304
00:14:23,209 –> 00:14:25,459
palms together at the heart sternum to

305
00:14:25,459 –> 00:14:28,190
thumbs inhale elbows go up and over

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00:14:28,190 –> 00:14:29,899
outer edge of the left elbow to the

307
00:14:29,899 –> 00:14:32,329
outer edge of the right knee we find our

308
00:14:32,329 –> 00:14:34,130
twist here keeping the knees together

309
00:14:34,130 –> 00:14:35,600
best as possible

310
00:14:35,600 –> 00:14:39,829
at least that’s our intention nice long

311
00:14:39,829 –> 00:14:42,290
neck we can stay here or we can release

312
00:14:42,290 –> 00:14:44,240
the left fingertips to the ground open

313
00:14:44,240 –> 00:14:47,120
up through the right wing and then

314
00:14:47,120 –> 00:14:49,190
gently release back to Center straighten

315
00:14:49,190 –> 00:14:51,910
the legs inhale lift to flat back exhale

316
00:14:51,910 –> 00:14:56,390
bow bending the knees generously again

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00:14:56,390 –> 00:14:58,339
we bring the palms together at the heart

318
00:14:58,339 –> 00:15:01,190
really bend your knees outer edge of the

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00:15:01,190 –> 00:15:02,779
right elbow now to the outer edge of

320
00:15:02,779 –> 00:15:05,150
that left leg we find length in the

321
00:15:05,150 –> 00:15:09,230
spine here as we move into our twist you

322
00:15:09,230 –> 00:15:11,449
can take the right fist and put it into

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00:15:11,449 –> 00:15:13,490
the left palm to find space little

324
00:15:13,490 –> 00:15:15,829
leverage there and then if you want to

325
00:15:15,829 –> 00:15:17,870
release right fingertips to the mat open

326
00:15:17,870 –> 00:15:19,430
up through the left wing for one last

327
00:15:19,430 –> 00:15:22,459
breath we’ll meet back at Center inhale

328
00:15:22,459 –> 00:15:25,070
flat back position and exhale forward

329
00:15:25,070 –> 00:15:27,650
fold walk the feet out wide as wide as

330
00:15:27,650 –> 00:15:29,810
your mat grab your elbows Rock a little

331
00:15:29,810 –> 00:15:32,810
side to side knees can be bent here bend

332
00:15:32,810 –> 00:15:34,520
your knees if you need to as generously

333
00:15:34,520 –> 00:15:37,100
as you like then we’ll walk the

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00:15:37,100 –> 00:15:39,440
fingertips out and slowly lower into a

335
00:15:39,440 –> 00:15:42,020
squat if the heels come up no problem

336
00:15:42,020 –> 00:15:44,540
embrace that enjoy the Yoga for the feet

337
00:15:44,540 –> 00:15:47,300
moment if the feet can stay flat then

338
00:15:47,300 –> 00:15:48,560
we’ll draw the palms together at the

339
00:15:48,560 –> 00:15:49,029
heart

340
00:15:49,029 –> 00:15:51,230
fingertips can also stay on the earth

341
00:15:51,230 –> 00:15:53,320
here as we breathe in and out

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00:15:53,320 –> 00:15:55,970
pressing the elbows into the knees

343
00:15:55,970 –> 00:15:58,100
pressing the knees into the elbows

344
00:15:58,100 –> 00:16:01,160
finding that squeeze as we open the

345
00:16:01,160 –> 00:16:03,190
chest

346
00:16:06,959 –> 00:16:10,509
gently releasing right palm in front of

347
00:16:10,509 –> 00:16:12,399
you will open up through the left wing

348
00:16:12,399 –> 00:16:14,110
on a deep breath in I’m waving to the

349
00:16:14,110 –> 00:16:19,209
camera here hello keep pressing strong

350
00:16:19,209 –> 00:16:23,370
into your feet tailbone lengthening down

351
00:16:23,370 –> 00:16:25,899
follow your breath left palm to the

352
00:16:25,899 –> 00:16:28,269
centerline as we inhale open up through

353
00:16:28,269 –> 00:16:30,639
the right side I decided to go ahead and

354
00:16:30,639 –> 00:16:36,100
wave to the water here why not full-body

355
00:16:36,100 –> 00:16:39,180
experience as I track it back to Center

356
00:16:39,180 –> 00:16:44,860
palms back together at the heart now

357
00:16:44,860 –> 00:16:46,750
stay in the zone follow your breath

358
00:16:46,750 –> 00:16:50,160
we’re going to transition now to seat it

359
00:16:50,160 –> 00:16:53,050
we can loop the shoulders here draw the

360
00:16:53,050 –> 00:16:56,470
knees up for three Lyons breaths inhale

361
00:16:56,470 –> 00:16:58,240
in through the nose and exhale through

362
00:16:58,240 –> 00:17:00,910
the mouth completely inhale in deeply

363
00:17:00,910 –> 00:17:03,130
through the nose exhale Lions breath

364
00:17:03,130 –> 00:17:06,400
tongue out cleansing breath your inhale

365
00:17:06,400 –> 00:17:10,539
exhale Lions breath tongue out and

366
00:17:10,539 –> 00:17:12,789
slowly I’m brushing off the ants here

367
00:17:12,789 –> 00:17:14,859
none of them bit me on this shoot but

368
00:17:14,859 –> 00:17:17,289
they were all over my mat right leg out

369
00:17:17,289 –> 00:17:20,199
left leg in we come into another twist

370
00:17:20,199 –> 00:17:22,449
we can hook the right elbow around the

371
00:17:22,449 –> 00:17:24,339
left knee or we can bring the outer edge

372
00:17:24,339 –> 00:17:25,839
of the right elbow to the outer edge of

373
00:17:25,839 –> 00:17:27,099
that left knee so you have two options

374
00:17:27,099 –> 00:17:33,460
there we find lengthen the spine notice

375
00:17:33,460 –> 00:17:35,200
how my right foot is still bright

376
00:17:35,200 –> 00:17:37,090
pressing through that right heel top of

377
00:17:37,090 –> 00:17:39,549
the right thigh drawing down inhale I

378
00:17:39,549 –> 00:17:43,230
think up exhale I journey into the twist

379
00:17:43,230 –> 00:17:47,270
and then releasing to paschimottanasana

380
00:17:47,270 –> 00:17:50,600
nice forward fold here just to allow the

381
00:17:50,600 –> 00:17:52,460
hands to rest wherever they do on the

382
00:17:52,460 –> 00:17:54,470
ankles on the shins if you can grab your

383
00:17:54,470 –> 00:17:56,900
feet great but if you can’t who cares is

384
00:17:56,900 –> 00:17:58,250
find a little release there in the lower

385
00:17:58,250 –> 00:18:00,710
back and then bringing the right knee up

386
00:18:00,710 –> 00:18:03,130
making sure that left leg is bright

387
00:18:03,130 –> 00:18:05,210
finding my twist on the other side

388
00:18:05,210 –> 00:18:08,630
either cradling the knee with my elbow

389
00:18:08,630 –> 00:18:10,330
there or finding a bind

390
00:18:10,330 –> 00:18:14,800
notice pressing into the left heel

391
00:18:19,780 –> 00:18:22,460
take a nice full breath in and on the

392
00:18:22,460 –> 00:18:24,230
exhale melt it back to Center again

393
00:18:24,230 –> 00:18:28,450
reach it up and over forward fold and

394
00:18:28,450 –> 00:18:32,300
then slowly we’ll come to a little rock

395
00:18:32,300 –> 00:18:36,050
and roll rock forward rock back find a

396
00:18:36,050 –> 00:18:40,580
little momentum massage the spine don’t

397
00:18:40,580 –> 00:18:42,320
take things so seriously here so if

398
00:18:42,320 –> 00:18:43,670
you’ve been sweating like I certainly

399
00:18:43,670 –> 00:18:49,070
was begin to let it go we extend both

400
00:18:49,070 –> 00:18:53,150
legs out long and then come into a Texas

401
00:18:53,150 –> 00:18:54,770
tee with the arms and we’re going to

402
00:18:54,770 –> 00:18:57,559
rock a little back and forth finding a

403
00:18:57,559 –> 00:19:00,620
little movement from left to right we

404
00:19:00,620 –> 00:19:02,630
can straighten the legs I’m smiling here

405
00:19:02,630 –> 00:19:05,300
it feels good on my lower back breathing

406
00:19:05,300 –> 00:19:07,550
deep into the belly you can do anything

407
00:19:07,550 –> 00:19:09,020
else you like here before you come into

408
00:19:09,020 –> 00:19:11,230
shavasan just finding a little

409
00:19:11,230 –> 00:19:13,130
self-expression a little natural

410
00:19:13,130 –> 00:19:15,950
movement as we come very organically

411
00:19:15,950 –> 00:19:18,790
into our final and most precious posture

412
00:19:18,790 –> 00:19:21,620
shavasana take a deep breath in and on

413
00:19:21,620 –> 00:19:23,660
your exhale relax the weight of the body

414
00:19:23,660 –> 00:19:26,990
completely and fully into the mat great

415
00:19:26,990 –> 00:19:29,050
job everybody

416
00:19:29,050 –> 00:19:32,350
nice work

417
00:19:36,460 –> 00:19:40,149
okey doke so that was our Yoga for detox

418
00:19:40,149 –> 00:19:42,369
and Yoga to make you sweat you can do

419
00:19:42,369 –> 00:19:44,590
this several times a week if you like

420
00:19:44,590 –> 00:19:45,669
the video favourite the video then

421
00:19:45,669 –> 00:19:47,049
you’ll be able to return to it a little

422
00:19:47,049 –> 00:19:49,179
more easily if you have any questions or

423
00:19:49,179 –> 00:19:51,159
comments about any particular pose or

424
00:19:51,159 –> 00:19:54,039
transition let me know let’s let’s talk

425
00:19:54,039 –> 00:19:57,100
about it let’s make sure that we connect

426
00:19:57,100 –> 00:19:59,139
on the things that are either troubling

427
00:19:59,139 –> 00:20:01,240
you or confusing you or causing you

428
00:20:01,240 –> 00:20:03,340
fuzziness in the body we don’t want that

429
00:20:03,340 –> 00:20:06,549
no pain alright no pain no gain is not

430
00:20:06,549 –> 00:20:09,669
something I subscribe to here so find

431
00:20:09,669 –> 00:20:11,289
what feels good let me know how it goes

432
00:20:11,289 –> 00:20:15,210
and we’ll see you next time namaste

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00:20:33,059 –> 00:00:00,000
you

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