Yoga for abs

Yoga for Weight Loss – Abs & Arms

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what’s up everyone welcome to yoga with

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Adriene I’m Adriene and today we have

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another yoga for weight loss sequence

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for you this is per your request we’re

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going to focus on the abdominals today

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and the arm muscles the muscles of the

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arms so this is a fun sequence that will

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help you if you are interested in toning

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the body building strength connecting

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with your breath the Yoga for weight

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loss series has been very popular so we

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want to continue to touch on sequences

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that build major muscle groups but also

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bring a little yogic sensibility into

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that so we’re going to work hard today

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you can repeat this sequence more than

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once if you want more of a workout or if

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you’re new to the practice and new to

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yoga for weight loss then you can just

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do what you can and favorite this video

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so you can return to it and see how much

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you grow which I know you will if you

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return to the practice so thanks for

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being here with me let’s get to it

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all right my friends so we’re actually

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going to start in a cross-legged

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position and just do a quick check in

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with the body and the breath before we

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go flat on our back and start to check

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in with the abdominal wall so sit up

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nice and tall find your breath close

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your eyes and just begin to draw a

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couple small circles with the nose one

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way and then the other set an intention

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to keep a nice awareness on your breath

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and particularly on your neck today as

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we connect to our core and then bring

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the head back to Center stillness take

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your left palm to your right knee right

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fingertips behind and we just take a

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gentle twist to the right again also

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setting the intention to keep an

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awareness on the spine and we come

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through Center and take it to the other

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side this kind of stretching it out and

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checking in with the breath arrive on

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the mat here you might go one way in any

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other choose to make the best of your

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next moment here with yourself on your

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mat as we scooch up towards the front

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edge and slowly release back down to

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your mat what I mean by that is take

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this time for yourself you’ve committed

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to the video so let’s see what happens

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we’re going to come to stretch out nice

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and long just getting centered on the

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mat here as we take a deep breath in

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through the nose and exhale out through

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the mouth

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awesome hug the knees into the chest now

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into the nose scoop your tailbone up and

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exhale out through the mouth

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rock a little side to side find what

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feels good point to flex the feet rotate

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the ankle awesome now we’ll keep the

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knees up as we interlace the fingertips

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bring the palms up and over and behind

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the head cool I’m going to keep my

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thumbs extended here like so just to

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kind of cradle and support the neck

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again we set intentions to keep a nice

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mindfulness in the neck here so there

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should be no strain

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the neck or the muscles of the face as

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we head into this practice or during the

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practice all right bring your awareness

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now to the space between your navel and

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your spine anchor the navel down as you

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scoop the tailbone up so again you can

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take a look at the video here I’m going

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from here to here scooping tailbone up

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towards the sky anchoring kind of

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stamping down my lower back to the mat

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cool now spread the elbows left to right

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nice and wide try to keep them wide for

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this next beat here as we lift the shins

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up parallel to the ceiling inhale in

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exhale lift the head the neck the

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shoulders again elbows are going to want

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to come in like we do for a crunch keep

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them nice and wide great inhale

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straighten the right leg exhale lower it

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down as you squeeze the left knee up

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it’s going to hover here take a deep

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breath in exhale switch deep breath in

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exhale switch deep breath in exhale

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switch now take your left elbow to your

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right knee deep breath in exhale switch

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right elbow to left knee little yogi

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bicycles here inhale through Center

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exhale switch now as you switch really

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press through the heel of that extended

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leg inhale through Center exhale switch

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keeping the lower back lengthened and

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stamp down to the earth move with your

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breath this is like the yogic version of

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bicycles here and as we continue I can I

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really encourage you I invite you to

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find that exhale out through the mouth

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as you extend the leg long squeeze the

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knee in inhale through Center exhale out

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through the mouth let’s find a rhythm

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here

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keep scooping the tailbone up we’ll do

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one more on each side and then we

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release arms come around squeeze the

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knees into the chest relax the weight of

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the head down awesome job

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all right so next up we’re going to

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bring the soles of the feet together

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outer edges of the feet to the mat take

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a second to bring your hands to your

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belly take a deep breath in and exhale

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out through the mouth

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awesome again we interlace the

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fingertips bring them up and over the

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head elbows wide now this time we’re

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going to scoop the tailbone up navel

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down and if you feel pinch in the hip

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creases here go ahead and draw your toes

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out just a little bit here as we prepare

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for butterfly sit ups or cobblers pose

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crunches we do this in the empower

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program if you’re interested in taking

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your practice to the next level empowers

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my version of power yoga you should

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check it out it’s a lot of fun and we do

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these and one of the supplemental videos

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so here we go just take a moment to get

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settled in definitely bring your

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awareness to your pelvis to the sacrum

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make sure you feel comfortable there as

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you scoop the tailbone up engage the

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upper abdominals so you can see that

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little tilt the pelvis here engages

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these muscles awesome let me take a deep

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breath in and we exhale lift the head

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the neck the shoulders just let it hover

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here arms and legs are mirroring each

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other here we can extend the thumbs and

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create this little hammock for the neck

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so I’m not straining here but I’m

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keeping a softness great then we’ll take

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a deep breath in exhale draw your chin

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to your chest inhale this time lower all

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the way down knuckles kiss the earth

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exhale chin to chest keep the elbows

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wide inhale exhale find your rhythm as

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I’m exhaling tail bones lifting up navel

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is drawing down so I’m really getting

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the most out of this movement I’m not

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just kind of hoisting my body up and

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down keep it going keep a softness in

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the face or smile we’re going to do five

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more wherever you’re at and we release

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take the fingertips to the outer edges

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of your thighs close the knees hug the

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knees up towards the chest we take a

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deep breath in through the nose and the

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long exhale out through the mouth relax

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awesome cross the right ankle over the

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left grab the outer edges of the feet

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bend your elbows left to right if it’s

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available here you might draw the toes

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up towards the ears if that feels good

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on the lower back should feel extra

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yummy after those butterfly crunches but

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if you’re new to the practice and we’re

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still creating space there you might be

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here breathing massaging the lower back

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as you Rock a little side to side then

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anchor your navel to your spine and here

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is where the fun is we’re going to rock

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front to back one of my favorite moves a

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little silly but if I can do it on

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YouTube sure thing you can do it in the

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comfort of your own home or maybe you’re

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having a little yoga party arms and abs

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party oh yeah and you might take a

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moment to hover here particularly if you

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have a shoulder stand practice and you

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might move nice and slow

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or you might speed it up you might

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reverse the Cross of your ankles in

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between and this is just a little

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invitation to remember to have fun

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also an awesome massage for the spine

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staying connected to your Center let’s

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do one more wherever you are and then

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we’ll roll all the way up and come to

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all fours okay so from all fours here my

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friends we’re going to take a second to

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just find our alignment press on the

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tops of the feet and find that hovering

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cat cow we breathe deep here and we

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remember the neck nice and long here

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beautiful extension of the spine so if

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it’s here send your gaze out straight

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down and if you’re feeling frisky today

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it lifts your right toes draw a couple

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circles release lift the left toes press

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into all ten knuckles and release great

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slowly lower the knees walk the palms

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out eat your nose okay and then curl the

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toes under as we lift up into plank

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pulse we’re going to come into a nice

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top of a push-up here find that sit bone

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to heel connection we can always take

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breaks here but we’re going to inhale in

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deeply and exhale bend the knees to kiss

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the mat inhale spike through the heels

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exhale bend the knees kiss your mat mwah

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inhale spike the heels back exhale knees

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kiss the earth five more we got this

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inhale extend exhale lower

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inhale exhale keep it nice and slow

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inhale extend exhale kiss mwah inhale

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extend draw your navel up as you exhale

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kiss the knees great inhale extend stay

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here we’re going to walk the left palm

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in towards the center line as we turn

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out towards the right side of the mat

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come on to the outer edge of that right

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foot

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excuse me left foot and inhale right arm

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lifts high now everyone lift your hips

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up towards the sky remember that

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hovering cat here as you inhale and

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exhale nice long smooth deep breaths

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side plank great for the arms great full

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body strengthener here as we draw the

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navel in towards the spine you can lift

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the leg here of super sore today so I’m

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tired you can take any variation you

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like you can even bend that front

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the practice here one more breath inhale

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in exhale straight on to the other side

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so I’m going to turn here so I’m facing

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you but right palms going to come to

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Center take a break in between if you

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need to but otherwise if you’re

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challenging yourself today come on to

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the outer edge of that right foot and go

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right into it lifting the hips drawing

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energy up from the center Channel and we

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come to side plank breathe tuck your

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chin into your chest navel to your spine

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relax your shoulders down away from the

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ears create a full body experience if

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your body is shaking like mine yay prana

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moving body transforming take a deep

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breath in exhale I’ll go through one

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more breath cycle in and if you want to

264
00:12:40,300 –> 00:12:41,500
play with a leg or something on this

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side you can and on an exhale we release

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great lower the knees take a quick rest

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00:12:48,480 –> 00:12:55,270
rotate the wrist and then we’re to come

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back to that plank

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yikes okay so chaturanga push-ups so for

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this you can keep the knees lowered or

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you can come nice and wide with the legs

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00:13:05,800 –> 00:13:07,720
so what we’re doing essentially is

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shifting the weight forward if we’re on

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00:13:09,010 –> 00:13:10,780
top of a push-up hugging the elbows into

275
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the side body hovering halfway and then

276
00:13:12,970 –> 00:13:15,660
pressing back up oh my gosh I’m so tired

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00:13:15,660 –> 00:13:18,850
my arms are sore so if you’re wanting to

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challenge yourself and create more heat

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00:13:20,260 –> 00:13:21,760
this is where you’re headed chaturanga

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push-ups halfway hover and then navel to

281
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spine as you press back up okay we can

282
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also lower the knees and practice this

283
00:13:29,140 –> 00:13:31,660
half push-up here everyone keep lengthen

284
00:13:31,660 –> 00:13:35,820
your neck gaze forward inhale in exhale

285
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hover so we’re either on the knees or on

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the toes you inhale press into all ten

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fingerprints

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exhale hover you got this five more

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wherever you are

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gaze is forward last one and we release

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on to the valley awesome take your rest

292
00:14:15,199 –> 00:14:18,050
here in summer party pose so if you’re

293
00:14:18,050 –> 00:14:19,550
new to the practice or if you’re just

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00:14:19,550 –> 00:14:21,170
tired I am with you my arms are super

295
00:14:21,170 –> 00:14:23,209
sore but we just take little bits at a

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time when we stay connected to our

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breath okay awesome press into your

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pelvis reach the fingertips back Sean

299
00:14:29,839 –> 00:14:31,760
and Boston variation we inhale and

300
00:14:31,760 –> 00:14:32,779
extend through the crown of the head

301
00:14:32,779 –> 00:14:35,930
exhale send the fingertips and toes up

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00:14:35,930 –> 00:14:38,600
and out spread the palms wide relax your

303
00:14:38,600 –> 00:14:41,180
shoulders down away from our ears we

304
00:14:41,180 –> 00:14:44,060
inhale reach the fingertips up exhale

305
00:14:44,060 –> 00:14:45,649
float the mac like you’re swimming

306
00:14:45,649 –> 00:14:47,750
through water inhale reach the

307
00:14:47,750 –> 00:14:50,209
fingertips up exhale everyone tuck your

308
00:14:50,209 –> 00:14:51,529
chin into your chest lengthen through

309
00:14:51,529 –> 00:14:53,449
the back of the head and neck inhale

310
00:14:53,449 –> 00:14:56,480
reach it up exhale release we do five

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00:14:56,480 –> 00:14:57,769
more of these you can count in your head

312
00:14:57,769 –> 00:15:05,980
inhale reach up exhale inhale exhale

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radiating energy through the fingertips

314
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and toes inhale then exhale and inhale I

315
00:15:15,199 –> 00:15:16,459
don’t even know if that was four or five

316
00:15:16,459 –> 00:15:19,279
and exhale on this last one we get a

317
00:15:19,279 –> 00:15:22,010
little creative we’ve been the knees and

318
00:15:22,010 –> 00:15:24,079
the elbows if we like we swim a little

319
00:15:24,079 –> 00:15:26,449
here great full body strengthener and

320
00:15:26,449 –> 00:15:28,760
then we release so I’m not really in

321
00:15:28,760 –> 00:15:30,019
accounting it’s not really my thing so

322
00:15:30,019 –> 00:15:33,589
if I get off the counter take a little

323
00:15:33,589 –> 00:15:37,300
Child’s Pose here

324
00:15:44,130 –> 00:15:47,020
I’m going to come back up to plank yay

325
00:15:47,020 –> 00:15:49,540
don’t panic wide arm push-ups here so

326
00:15:49,540 –> 00:15:52,810
this is definitely to build strength so

327
00:15:52,810 –> 00:15:56,800
we can be on the toes here or on the

328
00:15:56,800 –> 00:15:58,090
knees we’re going to take the palms

329
00:15:58,090 –> 00:16:00,100
we’re going to bring to this kind of L

330
00:16:00,100 –> 00:16:02,200
shape here the index finger and thumb

331
00:16:02,200 –> 00:16:03,970
are going to be the only fingers that

332
00:16:03,970 –> 00:16:05,170
are on the mat here let the other

333
00:16:05,170 –> 00:16:08,500
fingers fan off and we find our push up

334
00:16:08,500 –> 00:16:13,210
by their top of a push-up or half pushup

335
00:16:13,210 –> 00:16:15,640
we inhale keep the gaze forward exhale

336
00:16:15,640 –> 00:16:18,780
low we’re done inhale rise up exhale

337
00:16:18,780 –> 00:16:25,560
lower inhale exhale inhale exhale

338
00:16:25,560 –> 00:16:29,410
release find your rhythm listen to your

339
00:16:29,410 –> 00:16:40,620
breath keep it going

340
00:16:40,620 –> 00:16:55,120
five more one more and release extended

341
00:16:55,120 –> 00:16:56,710
child’s pose this time knees nice and

342
00:16:56,710 –> 00:16:59,830
wide or downward facing dog so we’re

343
00:16:59,830 –> 00:17:01,990
working at all levels here depends where

344
00:17:01,990 –> 00:17:02,980
you are and how you’re feeling today

345
00:17:02,980 –> 00:17:05,109
we’re in downward facing dog

346
00:17:05,109 –> 00:17:07,689
or extended Child’s Pose catch your

347
00:17:07,689 –> 00:17:15,329
breath and slowly we’ll come back up

348
00:17:15,329 –> 00:17:17,829
okay last thing here and then we slip

349
00:17:17,829 –> 00:17:20,800
back onto our backs yay we’re going to

350
00:17:20,800 –> 00:17:23,170
spread the palms wide come to top of a

351
00:17:23,170 –> 00:17:25,060
push-up everyone come to that top of a

352
00:17:25,060 –> 00:17:26,920
push-up so this time we’re going to

353
00:17:26,920 –> 00:17:28,540
bring the toes in line with the hip

354
00:17:28,540 –> 00:17:30,430
points and again we’re going to press

355
00:17:30,430 –> 00:17:32,350
away from the earth draw your lower

356
00:17:32,350 –> 00:17:34,540
belly in make sure the hips aren’t

357
00:17:34,540 –> 00:17:36,430
coming up too high and towards the sky

358
00:17:36,430 –> 00:17:37,840
see if you can really find that sit bone

359
00:17:37,840 –> 00:17:42,880
to heel connection okay mm-hmm and from

360
00:17:42,880 –> 00:17:46,150
here I inhale in exhale touch the left

361
00:17:46,150 –> 00:17:49,480
toes off the mat inhale to Center exhale

362
00:17:49,480 –> 00:17:51,460
touch the right toes off the mat keep

363
00:17:51,460 –> 00:17:53,620
your gaze forward neck nice and long we

364
00:17:53,620 –> 00:17:56,220
danced here

365
00:18:01,539 –> 00:18:04,210
find your breath

366
00:18:04,210 –> 00:18:14,059
listen to your exhale pick up your pace

367
00:18:14,059 –> 00:18:20,690
and then after your dance slowly lower

368
00:18:20,690 –> 00:18:23,450
the knees curl the toes under and take a

369
00:18:23,450 –> 00:18:27,380
moment to rotate the wrists maybe check

370
00:18:27,380 –> 00:18:30,400
in with that neck again awesome

371
00:18:30,400 –> 00:18:34,760
so my ideas conditioning is to keep it

372
00:18:34,760 –> 00:18:37,130
nice and light and fun and loose so if

373
00:18:37,130 –> 00:18:40,190
counting is your thing then count but if

374
00:18:40,190 –> 00:18:43,429
I could invite you to do anything it is

375
00:18:43,429 –> 00:18:45,679
to make breathing your thing get in the

376
00:18:45,679 –> 00:18:47,179
rhythm of things with your breath okay

377
00:18:47,179 –> 00:18:49,130
we’re going to do that dance one more

378
00:18:49,130 –> 00:18:52,370
time let’s do it pressing away from the

379
00:18:52,370 –> 00:18:53,690
Earth’s just so you can find your breath

380
00:18:53,690 –> 00:18:55,490
so if there really is no right or wrong

381
00:18:55,490 –> 00:18:57,080
but use your breath as a little

382
00:18:57,080 –> 00:18:58,960
soundtrack as a little metronome for

383
00:18:58,960 –> 00:19:01,809
your work here on the mat here we come

384
00:19:01,809 –> 00:19:08,140
plank pose inhale exhale toe tapping out

385
00:19:16,960 –> 00:19:19,520
we can also come onto the elbows here my

386
00:19:19,520 –> 00:19:21,530
friends everyone keep your hips nice and

387
00:19:21,530 –> 00:19:34,059
low here we go five more

388
00:19:36,950 –> 00:19:45,899
and three four and last one and lower

389
00:19:45,899 –> 00:19:46,409
down

390
00:19:46,409 –> 00:19:48,389
awesome curl the toes under again we

391
00:19:48,389 –> 00:19:50,760
roll up this time loop the shoulders the

392
00:19:50,760 –> 00:19:53,639
wrists and then my favorite thing we

393
00:19:53,639 –> 00:19:57,299
turn and swirl coming back on to flat

394
00:19:57,299 –> 00:20:00,330
back awesome inhale extend fingertips

395
00:20:00,330 –> 00:20:01,590
and toes out long take a full body

396
00:20:01,590 –> 00:20:04,980
stretch an exhale float the fingertips

397
00:20:04,980 –> 00:20:07,260
down palms are going to come underneath

398
00:20:07,260 –> 00:20:08,840
the buttocks here

399
00:20:08,840 –> 00:20:11,370
so this takes a second to get situated

400
00:20:11,370 –> 00:20:18,809
in I’m going to move my my cool palms

401
00:20:18,809 –> 00:20:21,960
face down we draw the shoulder blades in

402
00:20:21,960 –> 00:20:24,570
and together and down and here we go

403
00:20:24,570 –> 00:20:26,309
guys we’re almost done we got this press

404
00:20:26,309 –> 00:20:29,100
into all ten fingerprints send the legs

405
00:20:29,100 –> 00:20:30,059
out long

406
00:20:30,059 –> 00:20:34,919
cool so first things first we draw the

407
00:20:34,919 –> 00:20:37,289
navel to the spine we really really

408
00:20:37,289 –> 00:20:38,880
lengthen through the lower back as we

409
00:20:38,880 –> 00:20:41,130
draw the navel in so here’s me drawing

410
00:20:41,130 –> 00:20:44,159
belly button in od on Abunda and I like

411
00:20:44,159 –> 00:20:45,750
to really keep awareness through all of

412
00:20:45,750 –> 00:20:49,309
my palm here great neck is nice and long

413
00:20:49,309 –> 00:20:52,200
navel to spine as I hug the knees in

414
00:20:52,200 –> 00:20:55,679
send the legs up so I’m going to flex

415
00:20:55,679 –> 00:20:56,970
through the feet here pressing through

416
00:20:56,970 –> 00:20:58,919
the heels slowly begin to lower down

417
00:20:58,919 –> 00:21:01,799
lower down only as far as to where your

418
00:21:01,799 –> 00:21:03,720
lower back stays flush with the mat or

419
00:21:03,720 –> 00:21:05,970
your navel stays engaged so that’ll be a

420
00:21:05,970 –> 00:21:07,500
little different for everyone maybe you

421
00:21:07,500 –> 00:21:09,690
can lower all the way to here maybe it’s

422
00:21:09,690 –> 00:21:11,940
here maybe it’s here meet your edge so

423
00:21:11,940 –> 00:21:14,399
find that place where you feel so still

424
00:21:14,399 –> 00:21:15,750
support in your lower back and when you

425
00:21:15,750 –> 00:21:17,519
feel like you met your edge your lower

426
00:21:17,519 –> 00:21:19,620
backs about to go then draw your knees

427
00:21:19,620 –> 00:21:21,870
back in so we stay nice and supportive

428
00:21:21,870 –> 00:21:24,059
in the lower back here inhale extend

429
00:21:24,059 –> 00:21:26,279
exhale press through your heels lower

430
00:21:26,279 –> 00:21:29,250
down when you meet your edge navel to

431
00:21:29,250 –> 00:21:31,769
spine get in so you can find a little

432
00:21:31,769 –> 00:21:34,399
softness here as we build strength

433
00:21:34,399 –> 00:21:37,620
keeping a nice awareness in the neck in

434
00:21:37,620 –> 00:21:40,950
the face and mix and matching here so

435
00:21:40,950 –> 00:21:43,019
sometimes I come and my edges here and

436
00:21:43,019 –> 00:21:45,590
I’m like okay naval drawl it and

437
00:21:45,590 –> 00:21:48,080
sometimes I’m able to lower my legs

438
00:21:48,080 –> 00:21:50,059
my mermaid tails I like to imagine all

439
00:21:50,059 –> 00:21:53,870
the way to here and then I reel it in so

440
00:21:53,870 –> 00:22:01,970
play here so we’re bringing a little

441
00:22:01,970 –> 00:22:04,490
yogic sensibility to this abdominal work

442
00:22:04,490 –> 00:22:09,440
here absolutely and if you keep

443
00:22:09,440 –> 00:22:11,179
returning to this video you’ll you’ll

444
00:22:11,179 –> 00:22:12,769
feel so awesome and be so surprised how

445
00:22:12,769 –> 00:22:15,380
one day you’re here rolling it in and

446
00:22:15,380 –> 00:22:17,510
then one day you’re just so mindfully

447
00:22:17,510 –> 00:22:19,909
and with such great integrity come all

448
00:22:19,909 –> 00:22:24,860
the way to here and reel it back in keep

449
00:22:24,860 –> 00:22:28,870
going my friends don’t forget to breathe

450
00:22:36,030 –> 00:22:39,250
awesome let’s do five more hey we got

451
00:22:39,250 –> 00:22:42,520
this movie you’re on pace so you don’t

452
00:22:42,520 –> 00:22:43,900
have to look at the video here it’s

453
00:22:43,900 –> 00:22:46,390
awesome we know what we’re doing we’re

454
00:22:46,390 –> 00:22:48,880
working it out we’re spending this time

455
00:22:48,880 –> 00:22:54,370
on ourselves so that we can be stronger

456
00:22:54,370 –> 00:22:58,530
happier healthier shinier human beings

457
00:23:05,670 –> 00:23:11,230
finish it up awesome then we’re going to

458
00:23:11,230 –> 00:23:12,790
send the fingertips left to right when

459
00:23:12,790 –> 00:23:14,560
you’re done I begin to rock a little

460
00:23:14,560 –> 00:23:16,240
back and forth letting the knees hover

461
00:23:16,240 –> 00:23:18,580
in this reclined twist variation Oh

462
00:23:18,580 –> 00:23:20,440
should feel so awesome for your side

463
00:23:20,440 –> 00:23:23,020
body create on the abdominals also

464
00:23:23,020 –> 00:23:25,110
really good for those digestive organs

465
00:23:25,110 –> 00:23:31,210
take out any bloating and inspire you to

466
00:23:31,210 –> 00:23:34,570
keep deepening the breath so back and

467
00:23:34,570 –> 00:23:43,270
forth we go and last but not least here

468
00:23:43,270 –> 00:23:45,790
we go we send the fingertips the toes up

469
00:23:45,790 –> 00:23:47,920
towards the sky can keep a soft bend in

470
00:23:47,920 –> 00:23:48,940
your knee doesn’t have to be straight

471
00:23:48,940 –> 00:23:53,860
here but a nice energetic lift through

472
00:23:53,860 –> 00:23:54,880
the heel so even if we’re not

473
00:23:54,880 –> 00:23:56,710
straightening here we keep a nice

474
00:23:56,710 –> 00:23:59,230
brightness in the feet okay this time

475
00:23:59,230 –> 00:24:00,460
we’re going to reach the arms up and

476
00:24:00,460 –> 00:24:02,740
overhead and you can soften bend at the

477
00:24:02,740 –> 00:24:04,660
elbows either cactus arms here kind of

478
00:24:04,660 –> 00:24:06,940
like ballerina arms here for me and my

479
00:24:06,940 –> 00:24:08,560
shoulders feels nice to kind of come to

480
00:24:08,560 –> 00:24:15,030
this football as teki cactus arms okay

481
00:24:15,030 –> 00:24:17,740
so this movements small and strong

482
00:24:17,740 –> 00:24:21,880
working those deep deep muscles as we

483
00:24:21,880 –> 00:24:23,620
inhale we lift the tailbone up navel

484
00:24:23,620 –> 00:24:27,000
draws down as we exhale we release

485
00:24:27,000 –> 00:24:30,480
inhale working deep inhale lift tail

486
00:24:30,480 –> 00:24:34,180
exhale lower so there’s a tendency here

487
00:24:34,180 –> 00:24:36,270
to do this inhale kick the toes back

488
00:24:36,270 –> 00:24:39,160
exhale lower inhale lift exhale lower

489
00:24:39,160 –> 00:24:41,350
and yeah I’m working my muscles pretty

490
00:24:41,350 –> 00:24:43,150
good here but I encourage you just to

491
00:24:43,150 –> 00:24:47,040
make it smaller so we can get those

492
00:24:47,040 –> 00:24:50,760
beep deep muscles really working from

493
00:24:50,760 –> 00:24:53,070
the inside out here this is the

494
00:24:53,070 –> 00:24:54,780
abdominal work that’s going to help you

495
00:24:54,780 –> 00:24:59,550
fly in some of your asanas or your three

496
00:24:59,550 –> 00:25:02,610
some of those arm balances this is also

497
00:25:02,610 –> 00:25:05,820
really great for the back great for the

498
00:25:05,820 –> 00:25:10,050
posture so again try to avoid kicking

499
00:25:10,050 –> 00:25:13,380
your toes up towards your nose and keep

500
00:25:13,380 –> 00:25:16,100
it nice and small lifting and releasing

501
00:25:16,100 –> 00:25:18,870
lifting and releasing keep it going

502
00:25:18,870 –> 00:25:21,900
starting to feel it now for sure keep it

503
00:25:21,900 –> 00:25:41,310
going so just when you feel like giving

504
00:25:41,310 –> 00:25:42,990
up or if you’ve already taken a break

505
00:25:42,990 –> 00:25:44,550
hop back in and let’s finish this out

506
00:25:44,550 –> 00:25:54,960
together ready here we go and we release

507
00:25:54,960 –> 00:25:57,900
come to that soup Tabata Kinison one it

508
00:25:57,900 –> 00:25:59,850
one more time bring the hands to the

509
00:25:59,850 –> 00:26:01,590
belly and give yourself a little rubdown

510
00:26:01,590 –> 00:26:08,790
Hale oh yeah alright nice work today

511
00:26:08,790 –> 00:26:10,440
we’re going to send the fingertips out

512
00:26:10,440 –> 00:26:11,460
wide oops sorry

513
00:26:11,460 –> 00:26:16,320
and then the toes out long and really

514
00:26:16,320 –> 00:26:18,900
truly I invite you do me a favor spend a

515
00:26:18,900 –> 00:26:20,700
couple minutes here in this pose here

516
00:26:20,700 –> 00:26:23,460
sob awesome yeah even if it’s just a

517
00:26:23,460 –> 00:26:28,590
minute closing your eyes relaxing the

518
00:26:28,590 –> 00:26:30,210
weight of your body completely and fully

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00:26:30,210 –> 00:26:34,680
in them into the mat so you can repeat

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00:26:34,680 –> 00:26:37,230
this video again if you’re not ready to

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00:26:37,230 –> 00:26:38,820
rest you can do this whole video one

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00:26:38,820 –> 00:26:41,730
more time if you are ready to rest give

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00:26:41,730 –> 00:26:44,280
yourself a moment or two here to just

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00:26:44,280 –> 00:26:48,690
balance out the energetic body honor

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00:26:48,690 –> 00:26:52,240
your time on your mat

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00:26:52,240 –> 00:26:58,750
and with yourself love is in the air

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00:26:58,750 –> 00:27:05,620
deep breath in and long exhale out nice

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00:27:05,620 –> 00:27:09,450
work everyone namaste

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00:27:28,640 –> 00:00:00,000
you

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