Yoga for immune system

Yoga Immunity Boosting Routine: Flu-proof (open level)

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welcome to yoga immune support routine

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flu proof start in a seated position

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with your spine nice and tall

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take a moment to settle into your body

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inhale deeply from the sacrum to the

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crown of the head and then exhale all

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the way down interlace your fingers and

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start tapping your palms in to one

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another as you create a reverberation

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through your hands inhale and exhale

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gently begin to tap into your sternum

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and the upper chest with your hands

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interlaced and your knuckles of your

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thumbs moving into the chest stimulating

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the thymus gland keep on tapping keep

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your fingers interlaced relax your

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shoulders and insert your thumbs under

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your collar bones begin to circle

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clockwise stimulating the thymus gland

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again keep the pressure open the hands

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slide your thumbs under your armpits

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interlace your fingers at the front of

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your sternum exhale and contract inhale

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lift your elbows lift your gaze wrap

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your hands around your neck exhale and

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contract inhale lift your elbows back

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bend elbows point up exhale contract

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inhale reach up reversing the flow of

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breath exhale contract press into your

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thymus gland and inhale reach your gaze

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up and exhale interlace the fingers deep

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contraction hollow out and

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Hale open your throat and exhale reach

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the arms through the sides and come on

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to all fours align your shoulders right

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over your wrists inhale and arch the

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spine exhale hollow out into an angry

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cat inhale cow arch exhale slowly cave

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in gaze at your navel

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inhale arch lift your right knee off the

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floor and gaze at the right knee lower

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it down lift the left knee slight

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contraction with the lower abdomen and

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lower it down curl the toes under and

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press up and back into downward facing

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dog inhale come into a plank exhale

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slowly down dog inhale with control

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plank position drop your knees down lift

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your heels off the floor lower into

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chaturanga and into worm hug your ribs

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with your arms inhale baby Cobra exhale

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start to tap the tops of the feet and

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your hands into your sternum and the

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upper chest keep the spine elongated to

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the sides and the mid-back keep on

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breathing normally here press the hands

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into the floor inhale peel your chest

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open exhale roll up into a camel pose

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reach the arms over the head hands in

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front of your chest

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tapping with karate chops into your

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nodes the lymph nodes in your pelvic

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girdle the breathing is normal here

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let go interlace your fingers straighten

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your spine take a twist to your left

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lengthen from the tailbone down center

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and twist to the right keep your pelvis

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slightly lifted over the heels lower the

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hands down curl the toes under plank

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position roll on to the inside and

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outside of the feet and circle your arm

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through side plank as you bend the knees

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on the exhale and reach the arm and

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straighten the knees on the inhale press

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your right hand into your left armpit

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stimulating the thymus gland again lower

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down onto your left thigh take yogic toe

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lock with your right middle and pointer

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finger and open the hip here exhale

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twist hollow the belly out carry the leg

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over to the other side inhale reach and

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exhale open the hip a little bit more

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pushing the knee away from the torso

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line

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exhale contract lower your thigh down

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into seated warrior press the right hand

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into the left knee and reach your left

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arm over to the right ear to support

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your neck twist as much as you can here

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contract your belly press your hands

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into your right knee and hollow out Bri

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reaching the left arm back into the mat

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take the right leg around press the

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right foot into the floor and using the

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core come into a low lunge cupping your

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chin with your hands and lifting the

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back knee off the floor lower down flex

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the front foot go deeper into the

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hamstring stretch here and undulate lift

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the back knee engage through the back

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leg bring the hands on either sides of

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the foot go deeper here into the forward

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bend

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and inhale walk your hands in front of

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you lift the left leg up exhale bend the

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right knee gently place your left foot

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close to your right heel hug your chest

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and take a twist over to the left

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bending both knees into a parallel

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position inhale lengthen and exhale bend

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the knees again twist over to the right

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begin to thread the arms through the

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sternum alternating right and left as

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you shift the weight back and forth feel

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your moving energy through your thymus

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gland you’re activating the points reach

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the arms all the way down to the floor

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lift your back leg and open into a

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variation of Halfmoon supporting your

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neck with your arm as you bend your

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elbow stack one hip over the other and

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lower your left arm down come into

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figure-four here placing your right foot

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on top of your left thigh

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straighten your spine as much as you can

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and take a twist over to your left

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pressing the hands into prayer around

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your foot lower the hands down spin your

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left foot out and lower onto your right

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thigh take yogic to log here again

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opposite arm opposite leg stretching the

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hip and the glute lower the shoulders

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down trying to open the leg as you open

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the arm keeping the knee and the elbow

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micro Bend and then come into ankle to

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knee bring your left hand into your

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right knee and then bind behind your

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neck propping on your elbow feel the

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twist and the side Bend

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regroup by coming all the way onto the

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side of your waist into a reclining

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twist hugging both legs with opposite

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arms gently walk yourself up to sit and

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then use momentum to pick your legs up

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into plow pose keep the figure four

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position of the legs and twist your

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torso flex both feet your left leg is

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wrapped around the right roll down one

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vertebra at a time keep your spine long

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and pressing through the right foot come

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all the way up to standing again lifting

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your left leg up into the air and coming

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into an awkward chair twist to your left

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press the hands into the heart and twist

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as you rise up bring your left knee in

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the foot is into the thigh the elbow

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drops into the knee and you bind reach

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the leg back lunge downward facing dog

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forward drop your knees bend your elbows

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come through worm all the way into

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upward facing dog and again downward

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facing dog roll on to the inside and the

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outside edges of your feet as you take

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side plank in motion bending the knees

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on the exhale inhaling the arm and

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straightening the knees out on the

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inhale hold your armpit with your hand

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and activate the thymus gland and the

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lymphatic system drop down onto your

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right thigh yogic toe lock your left big

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toe with the pointer in the middle

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finger and open your hip exhale contract

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carry the leg all the way

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to the other side inhale again opening

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the hip flexor moving the knee outside

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of the torso line and exhale lower the

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leg down into side hero pose ground both

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Sid bones

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reach your right arm behind your neck

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press the left hand into your shin and

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calf and twist here and then reach both

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hands into your left knee and contract

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deeply gazing at your navel deepen the

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breath

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draw the leg around come into a low

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lunge and cup your chin with your hands

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as you lift the back knee off the floor

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drop the knee deep in the forward bend

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keep the elbows pressing into the shin

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and then come back into the low lunge

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lifting the back knee off the floor and

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engaging through the back leg lower down

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again exhale forward bend inhale press

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the hands into the floor lift your right

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leg up lengthen your spine as you exhale

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place your right foot close to your left

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heel hug yourself the other way elbows

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together and twist to the right as you

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bend both knees inhale come to the

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center and twist to the left

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keep your legs parallel begin to slide

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the hands into the arms massaging the

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thymus gland stretching the arms like

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elastic bands as you shift the weight

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into a mini lunge and into a back

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runners pose going forward and back swim

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your arms back and drop your left hand

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into the ground reach your right hand

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into your neck the back of your head and

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flex the right foot into half

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moon pose release lowering the leg down

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and coming into figure-four this time

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placing your left leg on your right

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thigh take a bind here hugging the top

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of the foot lower the hands down spin

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your right foot out and drop into your

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left glute take yogic toe lock with a

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Meridian crossing the right hand moves

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into the left big toe stretch the knee

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and the elbow and twist your gaze over

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to the right exhale Reeb and the knee

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coming into ankle to knee ground through

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both sit bones slide your elbow into

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your shin and bind at the back of your

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head release as you move into a

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reclining bound twist hugging the thigh

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and the top of the foot with opposite

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hands take your gaze over to the left

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gently come up to sit and using momentum

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reach your legs up into a plow variation

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keeping the figure four with the legs

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twist your torso your left knee wraps

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around the right thigh come back to the

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center slowly roll down one vertebra at

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a time and come up to sit press into the

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left foot and reach your right leg up

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into the air cupping the floor with your

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hands lower the right foot to meet your

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left and come into an awkward chair

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twist hands are in prayer at the center

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of the heart drag the right leg in prop

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your left elbow in to the right knee and

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clasp the hands take the leg back into a

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lunge and into a downward facing dog

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lower the knees down bend the elbows

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snake through into a variation of Sphinx

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pose pressing your thumbs into your

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sternum lifts and contract and flexing

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your feet actively you’re on your elbows

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hook the right ankle around the left and

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again lift and contract pressing your

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thumbs actively into the sternum and

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lower down reground your hands back into

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the mat and come up into camel pose open

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your heart and tap your sternum as you

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keep the backbend arching from the mid

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back keeping the lower back as long as

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possible

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contract your belly press your hands

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forward bring your hips down to your

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heel

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walk the hands behind you and thread the

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legs through to come all the way down

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00:17:00,109 –> 00:17:06,740
one vertebra at a time slowly settling

265
00:17:06,740 –> 00:17:08,599
your spine into the floor as you lift

266
00:17:08,599 –> 00:17:11,089
the pelvis and you begin to tap your

267
00:17:11,089 –> 00:17:14,659
hands and your pelvic floor into the

268
00:17:14,659 –> 00:17:15,260
floor

269
00:17:15,260 –> 00:17:18,500
exhaling allowing the inhales to happen

270
00:17:18,500 –> 00:17:26,049
naturally hug the knees into the chest

271
00:17:26,049 –> 00:17:29,659
lift your gaze up middle finger moves

272
00:17:29,659 –> 00:17:31,760
into the third eye or in that direction

273
00:17:31,760 –> 00:17:36,909
gently twist to the right and then left

274
00:17:38,470 –> 00:17:45,010
hold here and slowly release into

275
00:17:45,010 –> 00:17:50,799
relaxation pose as you close your eyes

276
00:17:50,799 –> 00:17:55,250
see your navel as a whirlpool of

277
00:17:55,250 –> 00:18:00,440
energies picture orange light swirling

278
00:18:00,440 –> 00:18:06,529
through your navel and moving like a

279
00:18:06,529 –> 00:18:11,960
vortex up your spine into your thymus

280
00:18:11,960 –> 00:18:16,190
gland the point between your throat and

281
00:18:16,190 –> 00:18:20,799
your heart picture another vortex

282
00:18:20,799 –> 00:18:24,260
swirling at the center of your sternum

283
00:18:24,260 –> 00:18:29,630
in the opposite direction the two

284
00:18:29,630 –> 00:18:33,380
spirals are moving clockwise and

285
00:18:33,380 –> 00:18:40,130
anti-clockwise with each breath see how

286
00:18:40,130 –> 00:18:43,539
the space between the two spiral

287
00:18:43,539 –> 00:18:48,320
diminishes until you get a glowing

288
00:18:48,320 –> 00:18:52,460
spiral moving through the center of your

289
00:18:52,460 –> 00:18:54,769
body through the solar plexus and

290
00:18:54,769 –> 00:18:57,529
infusing your entire being with orange

291
00:18:57,529 –> 00:19:05,510
light inhale this splash of vitality

292
00:19:05,510 –> 00:19:10,669
and gently exhale anything that is no

293
00:19:10,669 –> 00:19:22,090
longer pertinent gently flex your feet

294
00:19:22,090 –> 00:19:25,250
interlace your fingers and press

295
00:19:25,250 –> 00:19:28,510
yourself up to sit

296
00:19:28,510 –> 00:19:32,150
reaching the arms up and opening the

297
00:19:32,150 –> 00:19:34,040
legs into a diamond or a butterfly

298
00:19:34,040 –> 00:19:37,790
position bring the hands into prayer at

299
00:19:37,790 –> 00:19:41,450
the center of the heart and take a bow

300
00:19:41,450 –> 00:00:00,000
of reverence slowly come back to Center

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