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Yoga for Runners – 25 min version

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welcome to 20 minute yoga sessions from

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yoga download.com we need your help to

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welcome to yoga download comm today is

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yoga for runners number one my name is

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Donnell and I will be your guide will

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begin in Child’s Pose please come to

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your mat bring your knees the mat and

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spread them wide to the outer edges

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allow your big toes to come to touch

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push your hips down into your heels walk

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your fingertips forward tuck your chin

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place your forehead to the mat now

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please close your eyes and just for a

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moment enjoy this resting posture allow

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yourself to let go of whatever stress or

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tension or tightness you may have

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brought to the mat with you

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do this as you connect to your breath as

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your breath becomes deep and rhythmic

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breathing in and out through the nose

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only warming your body calming your mind

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preparing you for today’s flow today’s

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practice is going to focus on creating

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strength stability flexibility it’s

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going to allow you to either recover

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from an injury or prevent any future

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injuries caused by running it’s going to

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allow your bodies to be strong and

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supple always turn back to your yoga

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from Child’s Pose come and a

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downward-facing dog

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tuck your toes under send your hips I

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breathe and down dog creating the

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alignment creating the foundation of

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this pose your palms are flat your

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finger spread wide

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you press your palms forward you draw

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your chest back allow your shoulders to

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roll away from your ears down your back

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fill your hips lift high keep your hips

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lifting and feel your heels gently move

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towards the mat use your breath every

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inhale you minke then you create space

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and on the exhale breath you go deeper

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it’s the breath that is your guide today

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it is your breath that is your yoga

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from down dog walk to the top of your

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mat for ragdoll feet are going to be hip

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width distance apart you hinge forward

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from your hips inner Leasing your arms

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reaching onto opposite eisah tuck your

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chin deep into your chest allow your

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crown to become heavy breathe here take

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a moment soften your knees this is the

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first event of your day so allow

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yourself to be gentle to be mindful

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breathe fill your heels pressing into

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mat then feel that energy rise up the

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back of your legs as your hips lift I

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when you inhale feel your spine grow

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long when you exhale sink deeper into

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your forward bend

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release your fingertips them out

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toe heel your feet to touch place your

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weight in your heels soften your knees

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tuck your chin to your chest and then

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slowly roll up one vertebra d’etat roll

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all the way to a standing position

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then roll your shoulders back and down

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spinning your palms open towards the

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front of your mat stand tall stand

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strong feel the energy the energy runs

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throughout your body with every breath

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your heels drive down into the mat your

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thighs are engage your tail tucks just

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slightly that automatically draws the

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navel towards the spine and up into your

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ribs fill your heart Center lifting but

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your shoulders relax feel the energy

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lifting out through the crown of your

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head

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coming into Tadasana as you inhale sweep

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your arms out in front of you and

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straight above your head breathe here in

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Tadasana feel an energy now running from

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your feet all the way up through your

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body

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out through your fingertips you’re

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reaching up to touch the sky but at the

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same time allow your shoulders to relax

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I’ll shift your weight back into your

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heels tuck your tail slightly press your

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hips forward turn your gaze to your

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thumbs as you take a breath in when you

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exhale bend your elbows pull your elbows

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down to the small of your back coming

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into a back bend inhale Tadasana lift

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your arms above your head palms touch

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forward bend as you exhale draw your

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self the forehead to your shins inhale

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halfway lift fill your lungs when you

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exhale chaturanga Reider exhale breath

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down to a 90-degree Bend inhale upward

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facing dog let’s breathe here together

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for just a moment tops your feet are

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pressing into the mat you lift your

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thighs you allow your hips to surrender

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draw your palms back on the mat as you

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draw your heart forward and you reach

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your crown high to the sky take a deep

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breath in fill your lungs when you

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exhale tuck your chin to your chest

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downward facing dog use your core

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strength to lift your hips high use your

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exhale breath to drive your heels closer

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to the mat inhale your right leg high to

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the sky and let’s breathe here together

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for a moment feel that equal yeah

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opposite energy moving through your body

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so as you press your palms forward your

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shoulders and your chest draw back

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as you lift your top leg high your left

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heel gently sorts to melt closer to mat

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now roll out your ankle in one direction

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roll out your ankle in the other

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direction open and close your toes lift

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your right leg even higher as you inhale

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draw your knee to your nose and let’s

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breathe here for a moment

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when you draw your knee to your nose you

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want to hinge forward stacking your

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shoulders directly above your palms then

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you push your palms into the mat like

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you’re going to push away from the mat

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opening through the mid spine and

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allowing the core strength to bring your

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knee to touch your nose inhale send your

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right leg high to the thigh draw your

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knee to your nose as you exhale and hold

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onto it for three low lunges next to one

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continue forward step your foot in

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between your hands low lunge breathe

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here keep your back leg straight and

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strong as you inhale Crescent lunge pull

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your arms out in front of you and

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straight above your head and breathe

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here in Crescent lunge drive your left

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heel back feel a gentle stretching

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through your calf and your Achilles

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tendon now engage your back leg the same

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time move your front knee forward coming

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deeper into your lunge draw your belly

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in draw your ribs in relax your

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shoulders take a breath in here when you

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exhale bend your back knee bring it one

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inch above the mat so hover your back

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knee one inch above the mat we’re

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providing or creating link to the psoas

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muscle the hip flexor now as you inhale

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straighten your back leg do this by

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driving your heel towards the back of

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your mat take another breath in reach to

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lengthen warrior two as you exhale spin

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your back foot flat open your arms wide

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and breathe here and warrior two now

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here and where you’re to you want to

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feel like you’re tearing your mat in

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half

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you’re pressing to the outer edge of

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your back foot the same time your front

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knee keeps moving forward points your

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tail to the mat feel your spine long

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your core strong

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sink even deeper into the pose from this

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warrior 2 we’re going to come into

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half-moon ardha chandrasana hinge

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forward bring your right fingertips to

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the mat now lunge all the way forward

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straighten your right leg lift your left

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leg high stack your hips stack your

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shoulders so your left hand is reaching

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high your left leg is high your right

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fingertips are on the mat your right

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foot is pressing into the mat standing

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leg is straight and strong your hips are

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stacked draw your belly in this is half

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moon it’s our first balancing pose

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breathe now slowly bend your front knee

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and gently drop back into your warrior

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to sink deeper hold a lunge

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as you inhale reverse your warrior

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inhale here in reverse warrior as you

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exhale extended side angle hinge forward

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reach your right hand to the back reach

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your left hand to the front and breathe

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here keep your front knee opening wide

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press through the outer edge of your

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back foot at the same time keep reaching

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forward through your top hand now as you

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inhale reverse your triangle straighten

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your front leg as you come all the way

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back up reach to the sky and go towards

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the back of the mat breathe so reverse

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triangle is reverse warrior with both

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legs straight you press forward into

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your front foot both legs straight and

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strong feel the energy rise up to your

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side body as you reach the your top hand

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on the

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inhale breath triangle as you exhale

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hinge forward reach your right arm

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forward to the top of the mat then

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gently bring your right hand to your

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right shin and lift your left arm high

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to the sky

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now let’s breathe here as we set up the

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foundation of this pose in triangle now

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instead of tearing your mat in half with

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your feet and when you see if you can

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bring your feet towards one another

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without moving them just feel them

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pulling towards one another activating

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the inner thighs now draw your tail

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towards your back heel your belly into

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your spine stay light on your right hand

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do this by continuing to reach up

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through the top hand feel that energy

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move now Bri

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to come out of this reach through your

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top hand and as you inhale come all the

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way to a standing position bring your

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hands to your hips twisting triangle

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square your hips and your shoulders the

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front of your mat step your back foot in

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about a foot or so your toes are

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pointing forward your feet are staggered

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but your inner heels are in one line

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take your right hand to your right hip

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and draw it up and back squaring your

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hips lift your left arm high to the sky

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as you inhale draw your belly in and up

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and as you exhale hinge forward back

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flat reach forward first then gently

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drop your left hand to your right foot

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and sweep your right arm high to the sky

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breathe so you want equal energy in both

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feet your hips are square to the mat

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your thighs are engaged please make sure

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that your back heel is pressing into the

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mat if it’s lifting up that just means

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to you that your stance is too wide step

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forward slightly now inhale lengthen the

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spine and when you exhale reach up to

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touch the sky twisting deeper nose the

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knee release your right fingertips to

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the mat draw your hips evenly towards

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00:12:02,209 –> 00:12:03,919
the back of your mat tuck your chin

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touch your nose to your knee forehead to

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00:12:07,189 –> 00:12:09,920
your shin maybe this isn’t happening

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00:12:09,920 –> 00:12:12,889
right now that is okay someday it will

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breathe both legs straight and strong

269
00:12:15,800 –> 00:12:19,070
now coming into standing splits place

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all the weight into your right foot bend

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your right knee slightly and then start

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00:12:23,180 –> 00:12:25,300
to lift your left leg high to the sky

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now try to straighten your standing leg

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your right leg both legs are straight

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and strong

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feel the stretch feel the strength

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breathe lift your top leg one more

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interview inhale to release bring your

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left foot next to your right and inhale

280
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halfway lift lift your chest flatten

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your back chaturanga high to low pushup

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inhale upward facing dog exhale downward

283
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facing dog inhale your left leg high and

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breathe keep your palms pressing forward

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your chest draws back top leg lifts

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bottom heel presses down roll out your

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ankle in one direction roll out your

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ankle in the other direction open and

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close your toes

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lift your leg even higher as you inhale

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knee to nose as you exhale now breathe

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here hinging forward

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remember shoulders above your wrists

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push away from the mat we’re

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00:13:30,610 –> 00:13:32,680
strengthening the core we’re warming our

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00:13:32,680 –> 00:13:35,350
spine inhale your left leg high to the

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sky fill your lungs need your nose as

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00:13:37,750 –> 00:13:39,850
you exhale and pulled here for three low

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00:13:39,850 –> 00:13:42,630
lunges next feel your core strong two

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00:13:42,630 –> 00:13:46,600
one continue forward low lunge breathe

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00:13:46,600 –> 00:13:48,360
take your time

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00:13:48,360 –> 00:13:51,450
keep your back leg straight and strong

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inhale press that lunge sweep your arms

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00:13:54,190 –> 00:13:55,930
out in front of you and straight above

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00:13:55,930 –> 00:13:59,470
your head please breathe you should feel

306
00:13:59,470 –> 00:14:02,590
equal absolute energy moving to this

307
00:14:02,590 –> 00:14:05,710
entire pose as your heel drives back

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00:14:05,710 –> 00:14:09,790
your knee moves forward creating space

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00:14:09,790 –> 00:14:13,150
your hips sink down the energy rises up

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00:14:13,150 –> 00:14:14,650
through the spine and out through your

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00:14:14,650 –> 00:14:17,920
fingertips take a breath in when you

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00:14:17,920 –> 00:14:20,350
exhale bend your back knee hover your

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00:14:20,350 –> 00:14:22,210
knee above the mat one inch above the

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00:14:22,210 –> 00:14:25,900
mat feel your breath move into your hip

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00:14:25,900 –> 00:14:30,100
flexor you’re so abs muscle now as you

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00:14:30,100 –> 00:14:31,780
inhale straighten your back leg drive

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00:14:31,780 –> 00:14:33,550
your heel back breathe here for a moment

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00:14:33,550 –> 00:14:36,430
take another breath in on the exhale

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00:14:36,430 –> 00:14:39,570
breath open up into warrior two breathe

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00:14:39,570 –> 00:14:42,010
pressing to the outer edge of your back

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00:14:42,010 –> 00:14:44,980
foot moving your front knee forward

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00:14:44,980 –> 00:14:46,840
allowing your front knee to open wide

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00:14:46,840 –> 00:14:49,750
feel the length of your inner thigh feel

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00:14:49,750 –> 00:14:52,810
the openness of your hips feel your arms

325
00:14:52,810 –> 00:14:55,030
draw apart from one another be active in

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00:14:55,030 –> 00:14:58,390
the postures today sink deeper from

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00:14:58,390 –> 00:15:00,220
warrior two we’re going to go into half

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00:15:00,220 –> 00:15:03,490
moon slowly start to hinge forward drop

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00:15:03,490 –> 00:15:05,470
your left hand gently to the mat and

330
00:15:05,470 –> 00:15:06,130
then

331
00:15:06,130 –> 00:15:08,170
hinge forward up into your left leg

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00:15:08,170 –> 00:15:10,150
lifting your right leg off the mat

333
00:15:10,150 –> 00:15:11,980
sweeping your right arm high to the sky

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00:15:11,980 –> 00:15:15,220
Halfmoon Bree here in Half Moon your

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00:15:15,220 –> 00:15:17,320
standing leg is straight and strong if

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00:15:17,320 –> 00:15:19,600
you’re having some problems balancing

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00:15:19,600 –> 00:15:22,540
here press the big toe deep into the mat

338
00:15:22,540 –> 00:15:24,760
then feel that energy rise up your leg

339
00:15:24,760 –> 00:15:27,070
your hips are stacked one on top the

340
00:15:27,070 –> 00:15:29,770
other your shoulders are stacked try to

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00:15:29,770 –> 00:15:30,850
take some of the weight out of your

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00:15:30,850 –> 00:15:32,320
bottom hand as you reach through your

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00:15:32,320 –> 00:15:34,930
top hand now use your strength and your

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00:15:34,930 –> 00:15:37,210
stability and slowly come back into

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00:15:37,210 –> 00:15:40,660
warrior two bend your front knee gently

346
00:15:40,660 –> 00:15:43,120
place your back foot down sink deeper

347
00:15:43,120 –> 00:15:44,530
into your warrior two

348
00:15:44,530 –> 00:15:47,050
hold the lunge as you inhale reverse

349
00:15:47,050 –> 00:15:49,840
warrior reach your left hand to the sky

350
00:15:49,840 –> 00:15:51,700
reach towards the back of your mat and

351
00:15:51,700 –> 00:15:54,570
breathe allow the side body to open

352
00:15:54,570 –> 00:15:57,820
allow your ribs to expand as you inhale

353
00:15:57,820 –> 00:16:00,820
as you exhale extended side angle hinge

354
00:16:00,820 –> 00:16:03,310
forward draw your left hand back draw

355
00:16:03,310 –> 00:16:05,650
your right arm up and over and reach to

356
00:16:05,650 –> 00:16:07,240
the front of your mat feel like your

357
00:16:07,240 –> 00:16:09,280
arms are being pulled apart in opposite

358
00:16:09,280 –> 00:16:11,650
directions open your front knee and sink

359
00:16:11,650 –> 00:16:14,350
deeper into your extended side angle now

360
00:16:14,350 –> 00:16:16,840
with your inhale breath reverse triangle

361
00:16:16,840 –> 00:16:19,330
straighten your front leg as you reach

362
00:16:19,330 –> 00:16:21,160
up to the sky with your left hand and

363
00:16:21,160 –> 00:16:23,140
you reach all the way back towards the

364
00:16:23,140 –> 00:16:26,620
mat now breathe here both legs straight

365
00:16:26,620 –> 00:16:28,840
and strong feel the vibration as it

366
00:16:28,840 –> 00:16:31,090
moves up into your side body and out

367
00:16:31,090 –> 00:16:32,890
through the fingertips of your left hand

368
00:16:32,890 –> 00:16:35,620
on the inhale breath as you exhale

369
00:16:35,620 –> 00:16:38,680
triangle hinge or drawing your front hip

370
00:16:38,680 –> 00:16:40,810
back reach all the way forward then drop

371
00:16:40,810 –> 00:16:42,670
your left hand lightly to your shin

372
00:16:42,670 –> 00:16:45,400
sweep your right arm high to the sky and

373
00:16:45,400 –> 00:16:49,090
please breathe here in triangle pressing

374
00:16:49,090 –> 00:16:50,860
through the outer edges of both your

375
00:16:50,860 –> 00:16:54,220
feet lifting your inner arches both your

376
00:16:54,220 –> 00:16:56,560
legs are straight and strong your tail

377
00:16:56,560 –> 00:16:59,110
points to your back heel your navel

378
00:16:59,110 –> 00:17:00,550
draws in

379
00:17:00,550 –> 00:17:02,950
stay light on your bottom hand do this I

380
00:17:02,950 –> 00:17:05,290
keep reaching and up to your top hand

381
00:17:05,290 –> 00:17:09,849
feel that energy breathe to come out of

382
00:17:09,849 –> 00:17:12,790
this pose reach the your top hand as you

383
00:17:12,790 –> 00:17:14,560
inhale come all the way to standing

384
00:17:14,560 –> 00:17:17,079
hands to your hips we’re going to move

385
00:17:17,079 –> 00:17:19,569
back into twisting triangle step your

386
00:17:19,569 –> 00:17:22,270
back foot far enough in that you can

387
00:17:22,270 –> 00:17:24,190
square your hips and square your

388
00:17:24,190 –> 00:17:27,099
shoulders to the front of your mat make

389
00:17:27,099 –> 00:17:29,230
sure that your back heel is pressing

390
00:17:29,230 –> 00:17:31,750
deep into the mat if your back heel is

391
00:17:31,750 –> 00:17:33,760
lifting off the mat roll that means your

392
00:17:33,760 –> 00:17:36,790
stance is too wide take your left hand

393
00:17:36,790 –> 00:17:40,150
your left hip draw it back and up send

394
00:17:40,150 –> 00:17:42,070
your right arm high as you inhale create

395
00:17:42,070 –> 00:17:44,530
length draw your navel in and up and as

396
00:17:44,530 –> 00:17:46,660
you exhale hinge forward reach all the

397
00:17:46,660 –> 00:17:48,760
way forward back is flat now bring your

398
00:17:48,760 –> 00:17:51,100
right hand to your left foot and sweep

399
00:17:51,100 –> 00:17:53,440
your left arm high to the sky and

400
00:17:53,440 –> 00:17:56,530
breathe here please press and evily in

401
00:17:56,530 –> 00:18:00,700
both feet allow your hips to square to

402
00:18:00,700 –> 00:18:05,350
the mat feel energy lifting through your

403
00:18:05,350 –> 00:18:07,690
top and your spine as long as you inhale

404
00:18:07,690 –> 00:18:12,720
your twist as deep as you exhale breathe

405
00:18:12,720 –> 00:18:16,150
slowly release nose to knee left hand to

406
00:18:16,150 –> 00:18:18,730
the mat now draw your hips back evenly

407
00:18:18,730 –> 00:18:20,830
tuck your chin into your chest

408
00:18:20,830 –> 00:18:23,470
knead your nose or head to your shin

409
00:18:23,470 –> 00:18:27,070
breathe through the back lungs feel the

410
00:18:27,070 –> 00:18:28,660
length of your hamstrings

411
00:18:28,660 –> 00:18:31,360
now slowly bend your front knee and

412
00:18:31,360 –> 00:18:33,520
start to hinge forward come into a

413
00:18:33,520 –> 00:18:34,740
standing split

414
00:18:34,740 –> 00:18:39,400
both legs straight and strong reach feel

415
00:18:39,400 –> 00:18:42,160
equal energy in both legs as your left

416
00:18:42,160 –> 00:18:45,310
foot presses down your right leg lifts

417
00:18:45,310 –> 00:18:49,360
high breathe to release bring your right

418
00:18:49,360 –> 00:18:51,370
foot next to your left at the same time

419
00:18:51,370 –> 00:18:53,370
inhale halfway lift

420
00:18:53,370 –> 00:18:55,980
chaturanga as you exhale

421
00:18:55,980 –> 00:19:00,570
write it down inhale upward facing dog

422
00:19:00,570 –> 00:19:06,230
exhale downward facing dog

423
00:19:06,230 –> 00:19:08,700
feel like you’re tearing your mat and

424
00:19:08,700 –> 00:19:11,279
half your palms press forward your toes

425
00:19:11,279 –> 00:19:15,590
draw back one breath cycle together

426
00:19:15,590 –> 00:19:22,889
inhale exhale look up bend your knees

427
00:19:22,889 –> 00:19:27,269
float through seated position boat

428
00:19:27,269 –> 00:19:30,779
navasana you want to find these two

429
00:19:30,779 –> 00:19:32,460
bones right underneath you these two

430
00:19:32,460 –> 00:19:35,399
small bones sitting on the mat now draw

431
00:19:35,399 –> 00:19:37,620
your knees into your chest lift your

432
00:19:37,620 –> 00:19:40,049
toes from the mat capture your knees

433
00:19:40,049 –> 00:19:42,840
with your hands lean your shoulders back

434
00:19:42,840 –> 00:19:44,760
draw your shoulder blades together and

435
00:19:44,760 –> 00:19:47,130
down expand your heart draw your navel

436
00:19:47,130 –> 00:19:49,950
towards your spine now begin to lift

437
00:19:49,950 –> 00:19:51,630
your heels away from the mat and feel

438
00:19:51,630 –> 00:19:54,120
your core strong keep your spine long

439
00:19:54,120 –> 00:19:57,240
maybe you stay here or maybe you release

440
00:19:57,240 –> 00:19:59,220
your arms out in front of you thumbs to

441
00:19:59,220 –> 00:20:02,010
the sky now you can either stay here or

442
00:20:02,010 –> 00:20:05,240
reach your toes the sky boat navasana

443
00:20:05,240 –> 00:20:08,549
basically it looks like a capital v as

444
00:20:08,549 –> 00:20:11,940
you sit on the mat to modify if you’re

445
00:20:11,940 –> 00:20:14,669
having problems you can always bend your

446
00:20:14,669 –> 00:20:16,950
knees and reach your hands the back of

447
00:20:16,950 –> 00:20:19,169
your thighs drawing your heart center

448
00:20:19,169 –> 00:20:21,779
forward shoulder blades together we’re

449
00:20:21,779 –> 00:20:24,179
just creating some strength through the

450
00:20:24,179 –> 00:20:30,100
core body breathe here slowly release

451
00:20:30,100 –> 00:20:32,860
seated position go ahead and extend your

452
00:20:32,860 –> 00:20:35,380
legs out in front of you please reach

453
00:20:35,380 –> 00:20:38,980
behind you capture your backside move

454
00:20:38,980 –> 00:20:40,930
the flesh from out from underneath you

455
00:20:40,930 –> 00:20:42,970
and find those two little bones again to

456
00:20:42,970 –> 00:20:45,820
balance on your sit bones now flex your

457
00:20:45,820 –> 00:20:47,860
feet drive your inner heels forward

458
00:20:47,860 –> 00:20:50,080
sweep your arms high over your head

459
00:20:50,080 –> 00:20:52,450
reach the sky as you inhale when you

460
00:20:52,450 –> 00:20:54,490
exhale draw your belly in and up as you

461
00:20:54,490 –> 00:20:56,950
hinge from the hips you reach forward

462
00:20:56,950 –> 00:20:59,020
for your feet seated forward bend

463
00:20:59,020 –> 00:21:01,330
let’s breathe here together for just a

464
00:21:01,330 –> 00:21:03,550
moment remember your breath does not

465
00:21:03,550 –> 00:21:06,550
matter how flexible you are here move at

466
00:21:06,550 –> 00:21:10,000
your own pace go to your own level and

467
00:21:10,000 –> 00:21:12,760
use your breath to take you deeper and

468
00:21:12,760 –> 00:21:16,150
deeper every inhale you lengthen every

469
00:21:16,150 –> 00:21:19,030
exhale you pull deeper breathe here

470
00:21:19,030 –> 00:21:22,390
enjoy it if you’re more advanced you’re

471
00:21:22,390 –> 00:21:24,640
more flexible and your legs are straight

472
00:21:24,640 –> 00:21:26,770
see if you can flex the top of your

473
00:21:26,770 –> 00:21:29,230
thighs when you flex your quadriceps

474
00:21:29,230 –> 00:21:31,060
when you engage these muscles your

475
00:21:31,060 –> 00:21:33,220
hamstrings the back of your thighs must

476
00:21:33,220 –> 00:21:36,040
release therefore they lengthen and from

477
00:21:36,040 –> 00:21:39,370
length you pull deeper

478
00:21:39,370 –> 00:21:43,030
as you inhale lift yourself back up to a

479
00:21:43,030 –> 00:21:43,960
seated position

480
00:21:43,960 –> 00:21:46,360
arms overhead fingertips reaching to the

481
00:21:46,360 –> 00:21:49,030
sky now use your core strength to lay

482
00:21:49,030 –> 00:21:51,580
all the way down on your mat legs out in

483
00:21:51,580 –> 00:21:54,400
front arms overhead reach through your

484
00:21:54,400 –> 00:21:57,520
fingertips your toes as you inhale draw

485
00:21:57,520 –> 00:21:59,740
your right knee to your chest as you

486
00:21:59,740 –> 00:22:03,340
exhale pull it in send your right heel

487
00:22:03,340 –> 00:22:05,260
high to the sky as you inhale foot

488
00:22:05,260 –> 00:22:08,050
flexed walk your hands up your leg reach

489
00:22:08,050 –> 00:22:10,300
as high as you can on your calf or your

490
00:22:10,300 –> 00:22:13,630
ankle as you exhale bend your elbows

491
00:22:13,630 –> 00:22:15,610
tuck your chin and pull your forehead up

492
00:22:15,610 –> 00:22:17,230
over towards your shin breathe

493
00:22:17,230 –> 00:22:19,929
feel your core strength feel the length

494
00:22:19,929 –> 00:22:22,240
of the back of your leg and then slowly

495
00:22:22,240 –> 00:22:24,820
release push your right leg down sweep

496
00:22:24,820 –> 00:22:26,860
your arms high above your head reach and

497
00:22:26,860 –> 00:22:29,200
lengthen exhale your left knee to your

498
00:22:29,200 –> 00:22:33,070
chest send your left heel high to the

499
00:22:33,070 –> 00:22:35,860
sky reach your hands up as far as you

500
00:22:35,860 –> 00:22:38,170
can go then use your core strength to

501
00:22:38,170 –> 00:22:40,059
bend your elbows open wide tuck your

502
00:22:40,059 –> 00:22:42,130
chin pull your forehead towards your

503
00:22:42,130 –> 00:22:46,630
shin breathe into it slowly release push

504
00:22:46,630 –> 00:22:48,370
your left heel down to the mat sweep

505
00:22:48,370 –> 00:22:49,900
your arms high over your head as you

506
00:22:49,900 –> 00:22:52,630
inhale regionally then draw both knees

507
00:22:52,630 –> 00:22:57,580
into your chest as you exhale now close

508
00:22:57,580 –> 00:23:01,450
your eyes take a deep breath in when you

509
00:23:01,450 –> 00:23:03,760
exhale tuck your chin to your chest lift

510
00:23:03,760 –> 00:23:05,950
your forehead to your knees sealing in

511
00:23:05,950 –> 00:23:08,020
all the benefits of your practice today

512
00:23:08,020 –> 00:23:10,270
keep squeezing your knees into your

513
00:23:10,270 –> 00:23:10,870
chest

514
00:23:10,870 –> 00:23:13,210
but at the same time your knees push up

515
00:23:13,210 –> 00:23:16,600
onto your forearms and then slowly open

516
00:23:16,600 –> 00:23:20,310
up shavasana legs out in front of you

517
00:23:20,310 –> 00:23:24,490
arms to your sides palms will spend the

518
00:23:24,490 –> 00:23:26,890
sky as you talk to your shoulder blades

519
00:23:26,890 –> 00:23:29,770
underneath you expanding your heart

520
00:23:29,770 –> 00:23:33,580
center close your eyes and just for a

521
00:23:33,580 –> 00:23:36,850
few moments allows stillness to settle

522
00:23:36,850 –> 00:23:40,000
in the only movement comes from your

523
00:23:40,000 –> 00:23:43,690
breath as your belly rises and falls

524
00:23:43,690 –> 00:23:46,990
with each and every breath and every

525
00:23:46,990 –> 00:23:49,240
breath in is a breath of life and energy

526
00:23:49,240 –> 00:23:54,480
and every exhale you melt you let go

527
00:23:54,480 –> 00:23:57,480
breathe

528
00:25:04,980 –> 00:25:07,760
begin to wiggle your toes

529
00:25:07,760 –> 00:25:12,320
whether your fingertips as you inhale

530
00:25:12,320 –> 00:25:14,450
send your right arm high above your head

531
00:25:14,450 –> 00:25:17,330
reach the back of your mat when you

532
00:25:17,330 –> 00:25:19,760
exhale roll over onto your right arm

533
00:25:19,760 –> 00:25:21,790
come into a supported fetal position

534
00:25:21,790 –> 00:25:25,300
your knees will drawl towards your chest

535
00:25:25,300 –> 00:25:29,270
take just a moment here connect all

536
00:25:29,270 –> 00:25:32,390
those feelings sensations vibrations

537
00:25:32,390 –> 00:25:34,180
that you’ve created for yourself today

538
00:25:34,180 –> 00:25:37,130
then carry these feelings with you up

539
00:25:37,130 –> 00:25:40,640
into a seated position coming to baddha

540
00:25:40,640 –> 00:25:44,210
konasana the soles your feet are going

541
00:25:44,210 –> 00:25:47,140
to touch your knees will drop open wide

542
00:25:47,140 –> 00:25:50,810
you sit up tall you sit up strong as you

543
00:25:50,810 –> 00:25:54,500
place your hands to heart center fill

544
00:25:54,500 –> 00:25:59,420
your heels pressing together creating

545
00:25:59,420 –> 00:26:05,330
strength flexibility sit up tall setup

546
00:26:05,330 –> 00:26:08,150
proud taking just a moment to allow

547
00:26:08,150 –> 00:26:11,900
everything to settle in then lift your

548
00:26:11,900 –> 00:26:13,700
hands to your Third Eye Center place

549
00:26:13,700 –> 00:26:15,850
your thumbs right between your eyebrow

550
00:26:15,850 –> 00:26:19,610
take a deep breath in fill your lungs as

551
00:26:19,610 –> 00:26:27,760
you exhale gently hinge or namaste

552
00:26:30,140 –> 00:26:32,200
you

553
00:26:39,410 –> 00:00:00,000
[Music]

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