Yoga exercises for lower back

Fast Lower Back Pain & Sciatica Pain Relief – Beginners Yoga Stretches and Poses

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[Music]

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hi welcome my name is Lindsay Samper and

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today we’re going to do a 20 minute yoga

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practice for low back pain it’s going to

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be a gentle practice that’s going to

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nourish your spine and help relieve

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tension in your low back so we’re going

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to start down live lying down on our

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back keeping the knees bent and the feet

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hip distance apart take the arms out to

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the side take a deep breath in through

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the nose exhale out completely take

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another deep breath in and on your

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exhale lower your knees over to the left

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side inhale bring them back to Center

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exhale knees over to the right side

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inhale bring the back to Center do that

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a few more times exhale knees to the

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left inhale back to Center exhale knees

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to the right inhale back to Center one

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more exhaling down inhaling up exhaling

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down inhaling back up good take your

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right ankle and cross it over the left

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thigh and flex through your right foot

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and you’re going to grab behind your

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left thigh or on top of the left shin

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keep both feet flex that’ll help protect

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your knees if you find that this is hard

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to get into you can always prop some

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blankets or some pillows underneath your

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back and sit yourself up a little bit

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more upright so you can stay here you

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can start to rock a little bit from side

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to side getting into the outer right hip

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and keep breathing nice deep breath in

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deep breath out good and coming back to

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Center take the feet back down to the

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earth cross the left ankle over the

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right side keeping the foot flexed and

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then draw both knees in toward your

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chest

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both feet flexed toes spread nice deep

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breath in exhale out completely again

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stay here if this is enough if you need

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a little bit more it can start to rock

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from side to side going gentle easy

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[Music]

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then slowly release both feet down to

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the earth extend the legs out along your

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mat and take your hands behind your head

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you’re going to lift your torso up and

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take it over to the right so it’s

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hanging off of the mat and then walk

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your legs over to the right as well so

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you’re making a banana shape with your

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body keep both elbows on the floor nice

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deep breath in exhale out if this is

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enough of a stretch stay here if you

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need a little bit more you can cross the

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left ankle on top of the right it’s

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really important to get into the side

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body when dealing with low back pain

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take one more deep breath in exhale out

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completely and then walk your legs back

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to Center take your torso back to Center

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we’ll do the other side so lift yourself

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up over to the left side and walk your

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legs over to the left as well as much as

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you need to get a good stretch in the

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right side of your body keeping both

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elbows on the floor take a deep breath

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in and exhale out see how much tension

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you can release

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one more deep breath in exhaling out and

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then slowly walking your legs back to

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Center and taking your torso back to

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Center as well bend your knees again

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take your arms out to the side cross

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your right leg on top of your left so

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draping right leg on top of left so

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there’s no space in between the legs

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deep breath in exhale knees drop over to

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the left side and arch your low back off

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the floor inhale bring the back to

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Center exhale knees over to left side

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inhale back to Center

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two more exhaling lower the knees over

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to the left side arching the low back

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inhale bring the back last time exhale

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knees drop over arching back inhale

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bring them back to Center

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uncross the legs draw the knees into the

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chest and then extend the legs out we’ll

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roll onto our belly so right where you

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are roll onto your belly

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so coming onto the belly come on to your

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forearms keep your forearms parallel to

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each other and pull your navel in

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towards your spine press your arms into

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the ground so that your chest lifts up

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shoulders drawing down away from your

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ears keep your core engaged here rather

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than just dumping into the low back

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keeping the core engaged press the tops

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of the feet into the earth and take a

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couple of breaths here and keep your

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gaze down in between the hands one more

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deep breath in and exhale lower all the

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way down reach your arms back behind you

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palms facing the earth forehead to the

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earth and on your inhale lift your head

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lift your chest lift your shoulders lift

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your arms and reach your arms towards

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your legs so try to

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your pinkies to your thighs use the

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muscles of your upper back to lift

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yourself up exhale lower head down to

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the earth do that again

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inhale lift up arms are squeezing toward

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your thighs exhale lower down

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inhale lift back up this time lift your

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legs up if you can if that doesn’t feel

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good and keep them on the floor and keep

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the legs wide make some space for your

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back keep reaching the fingertips

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towards the thighs exhale lower all the

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way down from here press all the way up

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in the hands and knees coming onto all

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fours we’ll take a few rounds of cat-cow

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so on your inhale tilt your tailbone up

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belly drops down chest lifts up cow pose

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on your exhale tuck your tailbone round

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your spine drop your chin toward your

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chest do that again inhale drop the

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belly down with the chest with the gaze

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exhale tuck the tailbone round the spine

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press the ground away from you let the

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head and neck relax completely one more

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set inhale drop the belly lift the gaze

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exhale tuck the tailbone round the spine

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drop that

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going to come back to a neutral spine

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take your left knee in a little bit and

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then reach your right leg back toes are

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just barely off of the earth stay here

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or maybe reach left arm forward it’s

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important that you draw your belly in

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toward your spine so if the leg is

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really high and you’re dumping into your

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low back just bring the leg lower left

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arm is really reaching in front and the

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right leg is really reaching back one

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more deep breath in and then exhale hand

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the knees come back down good second

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side left leg reaches straight back keep

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the toes just barely off of the floor

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draw the belly in and a reach right arm

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forward keep your gaze down and find a

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spot to focus your gaze on it’ll help

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with your balance and again really reach

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right arm forward really reach left leg

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back deep breath in exhale take hands

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and knees back down to the floor come up

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onto your knees you’re going to keep

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your knees about hip distance apart and

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take your right leg out to the side so

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that your right heel is in line with

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your left knee and notice your hip

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points those bony protrusions how

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they’re out to the side pull the hips to

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where they’re forward-facing notice how

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the right knee comes in so take your

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right arm and press your arm into your

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knee so that you open the leg out to the

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side so keep pulling the left hip back

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and keep opening the right knee out to

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the side it’s really important with low

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back pain to get into the inner and

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outer thighs so we’ll spend some time

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here inhale reach left arm up exhale

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over to the side good inhale come back

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to Center come back to the knees other

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side left leg comes out to the side

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again left heel in line with the right

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knee then find your hip points and pull

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them forward so right hip comes back

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left hip forward take your left arm and

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encourage the left knee open to the side

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you should feel a nice stretch and the

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inner left thigh

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so keep pulling the right hip back keep

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opening the left knee open take a couple

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of breaths here and then inhale reach

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the right arm up exhale over to the side

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good come back up to Center

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come on to your knees again and we’ll

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come up to standing it’s really

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important when we transition from the

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floor that we know how to get up in a

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good way so bring your right foot

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forward take your hands to your thighs

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tuck your back toes and lift your knee

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and shift your weight forward and stand

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up from standing take your right foot

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back behind you about two three feet

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keep your hips centered towards the

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front keep your spine nice and straight

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lift up through your chest from here

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start to hinge forward only go so far as

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you start to feel a nice stretch in the

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back of the left thigh but make sure

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that you’re not rounding your back at

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all it’s not about how far down you go

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the hips are tilting forward a little

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bit

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maybe squeeze shoulder blades together

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and remember to breathe hamstrings are

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really important with low back pain so

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getting the hamstrings to lengthen a

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little bit more will certainly help with

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the low back inhale come all the way

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back up step the right foot forward and

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then take the left foot back just about

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two or three feet with the leg straight

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keep the hips squared off to the front

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of your mat and then tilt the hips

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forward so again only go so far as you

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need making sure to keep the spine nice

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and straight chest is lifted your gaze

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is slightly forward

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nice deep breaths here after a few

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moments you may find that you go a

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little bit deeper but don’t force

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anything

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and then slowly in how to come back up

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step the left foot forward take a wide

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stance on your mat so take your legs out

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nice and wide take up space turn your

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toes slightly in so that the outer edges

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of your feet are parallel to the outer

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edges of your mat we’ll take warrior two

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pose so turn your right toes towards the

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front of your mat arms out to the side

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and then start to bend your right knee

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it’s really important here that you make

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sure that your knee is over your ankle

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you should be able to look down and see

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your big right toe if your knee is

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hiding it just open the knee out to the

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side arms reach strongly in both

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directions

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from here start to straighten the right

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leg take the hands to the hips and tilt

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the hips to the right like a little

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teapot only go as far as you feel a

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stretch don’t strain take your right

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hand maybe to your shin

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and reach left arm up towards the

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ceiling the gaze could be up toward your

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hand or it can be down at the floor if

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that hurts your neck and again this

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right leg could be a little bit bent if

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00:12:02,080 –> 00:12:04,120
it’s straight just make sure you’re not

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locking out the joint to come out of

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00:12:07,900 –> 00:12:10,360
this pose bend the right knee come back

266
00:12:10,360 –> 00:12:13,420
into your warrior two and then

267
00:12:13,420 –> 00:12:15,580
straighten the right leg hands to the

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00:12:15,580 –> 00:12:18,700
hips point your right toes in point your

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00:12:18,700 –> 00:12:21,580
left toes to the back of the mat arms

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00:12:21,580 –> 00:12:24,280
out to the side and start to bend your

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00:12:24,280 –> 00:12:26,290
left knee again checking with your

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00:12:26,290 –> 00:12:27,850
alignment making sure you can see your

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big left toe making sure that the left

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knee stays opening out to the side take

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a couple more breaths here

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00:12:36,160 –> 00:12:38,020
draw the shoulders down away from the

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ears keep your abdomen relaxed

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00:12:42,259 –> 00:12:44,269
and then taking the hands to the hips

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start to straighten the left leg

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00:12:45,739 –> 00:12:49,009
tilt the hips to the side and take your

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00:12:49,009 –> 00:12:51,169
health can maybe to the shin or to the

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thigh right arm reaches up to the sky

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gazing either at the right hand or down

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at the floor so really get a little bit

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00:13:00,379 –> 00:13:03,919
more into the adductors a little bit in

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00:13:03,919 –> 00:13:06,709
the hamstrings one more deep breath in

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00:13:06,709 –> 00:13:09,919
here and then to come out bend the left

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00:13:09,919 –> 00:13:12,019
knee coming back into your warrior two

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00:13:12,019 –> 00:13:14,749
pose and then straighten your left leg

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00:13:14,749 –> 00:13:16,220
take your hands to your hips

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00:13:16,220 –> 00:13:19,339
so toe heel your feet back together keep

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your feet about hips distance apart

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00:13:21,109 –> 00:13:24,799
inhale reach your arms up take your

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00:13:24,799 –> 00:13:27,169
right hand to the side reach the left

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00:13:27,169 –> 00:13:30,199
arm over you don’t have to go very far

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00:13:30,199 –> 00:13:32,479
here just enough to get a nice stretch

297
00:13:32,479 –> 00:13:34,789
on the left side of your body and how

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00:13:34,789 –> 00:13:37,519
come back to Center exhale left hand

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00:13:37,519 –> 00:13:42,109
comes down right arm reaches over good

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00:13:42,109 –> 00:13:45,199
in how come back up and then exhale take

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00:13:45,199 –> 00:13:47,299
your hands to your heart let’s come to

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00:13:47,299 –> 00:13:48,769
the front of the mat again we’re going

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00:13:48,769 –> 00:13:51,439
to come down so again just like coming

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00:13:51,439 –> 00:13:53,449
up mindfully is important going back

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00:13:53,449 –> 00:13:56,299
down is just as important so I like to

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00:13:56,299 –> 00:13:59,119
take my feet kind of wide it’s ideal if

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00:13:59,119 –> 00:14:01,970
you have a chair but just squat down and

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00:14:01,970 –> 00:14:04,009
take your feet hands to the floor and

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00:14:04,009 –> 00:14:06,919
then take the right knee down and take

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00:14:06,919 –> 00:14:09,289
the left knee down so just always being

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00:14:09,289 –> 00:14:12,739
very mindful so coming down scootch to

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the front of your mat

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00:14:14,620 –> 00:14:18,130
and calm down maybe on one elbow to lie

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00:14:18,130 –> 00:14:21,670
down on the back come back onto our back

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00:14:21,670 –> 00:14:24,940
keeping the knees bent draw the right

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00:14:24,940 –> 00:14:28,990
knee into your chest so pulling the

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00:14:28,990 –> 00:14:31,330
right thigh in it’s a little bit to the

318
00:14:31,330 –> 00:14:34,240
outer right ribs versus directly in the

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00:14:34,240 –> 00:14:36,280
center you can keep your left knee bent

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00:14:36,280 –> 00:14:37,600
here for just a moment

321
00:14:37,600 –> 00:14:40,240
and take your hands behind your right

322
00:14:40,240 –> 00:14:42,760
thigh maybe behind your right calf and

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00:14:42,760 –> 00:14:44,680
maybe start to straighten the right leg

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00:14:44,680 –> 00:14:46,540
a little bit again you don’t have to

325
00:14:46,540 –> 00:14:47,860
worry about it going all the way

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00:14:47,860 –> 00:14:50,080
straight hopefully you’ll feel a nice

327
00:14:50,080 –> 00:14:51,930
stretch in the back of the right thigh

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00:14:51,930 –> 00:14:56,050
keep your right foot flexed and pull the

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00:14:56,050 –> 00:14:58,060
toes down toward your face and press

330
00:14:58,060 –> 00:15:01,690
your heel up towards the ceiling take a

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00:15:01,690 –> 00:15:06,310
nice deep breath in here exhale out one

332
00:15:06,310 –> 00:15:09,130
more deep breath in and then exhale take

333
00:15:09,130 –> 00:15:11,110
the right foot down to the earth let’s

334
00:15:11,110 –> 00:15:13,750
try the second side left knee pulls into

335
00:15:13,750 –> 00:15:15,730
the body and just gently pull your left

336
00:15:15,730 –> 00:15:17,800
thigh a little bit to the outer left

337
00:15:17,800 –> 00:15:22,090
ribs and then reaching behind maybe

338
00:15:22,090 –> 00:15:24,610
grabbing behind the left calf start to

339
00:15:24,610 –> 00:15:26,560
straighten your left leg up towards the

340
00:15:26,560 –> 00:15:27,040
ceiling

341
00:15:27,040 –> 00:15:29,530
again don’t worry about how straight it

342
00:15:29,530 –> 00:15:31,720
gets it’s fine if the knee is bent just

343
00:15:31,720 –> 00:15:34,270
keep gently encouraging the leg towards

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00:15:34,270 –> 00:15:37,300
your body and then really flex through

345
00:15:37,300 –> 00:15:39,100
the feet so that the toes are pulling

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00:15:39,100 –> 00:15:40,810
down toward your face and your heels

347
00:15:40,810 –> 00:15:44,160
pressing up towards the ceiling

348
00:15:44,250 –> 00:15:47,200
take one more deep breath in inhaling

349
00:15:47,200 –> 00:15:50,890
through the nose exhaling out and then

350
00:15:50,890 –> 00:15:52,990
slowly set the foot back down to the

351
00:15:52,990 –> 00:15:54,790
earth take the soles of your feet

352
00:15:54,790 –> 00:15:57,610
together and let your knees drop open to

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00:15:57,610 –> 00:16:00,850
the side the hands can stay on your

354
00:16:00,850 –> 00:16:03,640
thighs they can be on the floor whatever

355
00:16:03,640 –> 00:16:07,750
feels nice and comfortable for you so

356
00:16:07,750 –> 00:16:09,610
again we’re getting into the inner

357
00:16:09,610 –> 00:16:13,779
thighs often they’re really tight so

358
00:16:13,779 –> 00:16:16,300
muscles in the low and the lower body

359
00:16:16,300 –> 00:16:19,000
like the legs can contribute to a low

360
00:16:19,000 –> 00:16:21,640
back pain so it’s important that we

361
00:16:21,640 –> 00:16:25,589
focus on these areas and not the back if

362
00:16:25,589 –> 00:16:28,600
you’d like you can also reach the arms

363
00:16:28,600 –> 00:16:31,510
up over the head stretching through the

364
00:16:31,510 –> 00:16:35,290
fingers stretching through the arms and

365
00:16:35,290 –> 00:16:38,250
keeping your breath deep and your belly

366
00:16:38,250 –> 00:16:40,990
so that with every inhalation your belly

367
00:16:40,990 –> 00:16:45,130
expands out with each exhalation maybe

368
00:16:45,130 –> 00:16:49,990
you can relax a little bit more and from

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00:16:49,990 –> 00:16:52,870
here just swing your arms out to the

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00:16:52,870 –> 00:16:54,360
side

371
00:16:54,360 –> 00:16:56,579
take your hands to either side of your

372
00:16:56,579 –> 00:16:58,410
thighs and use your arm strength to

373
00:16:58,410 –> 00:17:01,529
bring your knee together very gently

374
00:17:01,529 –> 00:17:03,799
bring both knees in toward your chest

375
00:17:03,799 –> 00:17:06,240
maybe Rock a little bit from side to

376
00:17:06,240 –> 00:17:13,829
side good and then take your feet back

377
00:17:13,829 –> 00:17:16,980
down to the earth take the soles of your

378
00:17:16,980 –> 00:17:19,409
feet about as wide as the mat turn the

379
00:17:19,409 –> 00:17:22,709
toes in very pigeon-toed and let your

380
00:17:22,709 –> 00:17:25,619
knees knock together take your right

381
00:17:25,619 –> 00:17:27,599
hand on your abdomen your left hand on

382
00:17:27,599 –> 00:17:32,670
your chest take a few breaths here

383
00:17:32,670 –> 00:17:34,070
[Music]

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00:17:34,070 –> 00:17:39,080
this helps to open up the sacrum area

385
00:17:39,080 –> 00:17:42,029
the sacrum is the lowest part of your

386
00:17:42,029 –> 00:17:46,230
spine it’s often a site of pain for some

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00:17:46,230 –> 00:17:48,679
people

388
00:17:50,270 –> 00:17:53,210
take two more breaths right here

389
00:17:53,210 –> 00:17:57,070
inhaling fill the lungs fill the ribs up

390
00:17:57,070 –> 00:18:01,510
exhale relax a little bit deeper and

391
00:18:01,510 –> 00:18:06,770
inhaling expanding the ribs out exhaling

392
00:18:06,770 –> 00:18:10,820
completely and draw the knees in toward

393
00:18:10,820 –> 00:18:14,120
your body to come up roll over to your

394
00:18:14,120 –> 00:18:17,510
side use your hands to press into the

395
00:18:17,510 –> 00:18:21,020
floor come all the way up to C thank you

396
00:18:21,020 –> 00:18:22,790
so much for sharing your practice with

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00:18:22,790 –> 00:18:24,740
me if you’d like to learn more about me

398
00:18:24,740 –> 00:18:26,480
can check out my website at Lindsey

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00:18:26,480 –> 00:18:28,400
Sanford calm and please subscribe to

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00:18:28,400 –> 00:18:30,080
psyche truth for more videos just like

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00:18:30,080 –> 00:18:33,429
these namaste

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[Music]

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00:18:53,700 –> 00:00:00,000
[Music]

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