Yoga for real women

Beginner Morning Yoga for Women | 10-Min | Energizing Wake Up Vinyasa Flow

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good morning my friends I’m brought

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Larkin and I’m super excited to have

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teamed up with Bella beat lief to bring

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you this special morning routine you

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don’t need any prior yoga experience to

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do this one with me guys it is fun and

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feel good let’s get started

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[Music]

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to begin we’re going to come into

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Child’s Pose how that works is that you

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can have your knees together or as wide

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as the mat and if it’s not comfortable

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you can sit up on a block and then you

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just fold forward it’s always easier to

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get out of bed in the morning when you

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know the Child’s Pose is the first place

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you’re going to hit just begin to close

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your eyes and let your body get heavy

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inhale into your low back get wide

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breathe in for a count of three and

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exhaling nose or mouth for three let it

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go

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one more time like that inhaling and

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feel the back broaden exhale nose our

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mouth think h eh huh ah last one really

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big inhale fill up all the way and

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exhaling completely from here just walk

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your hands over to the right so you’re

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just going to walk your hands to the

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right and you can stack your left hand

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on top of your right for a simple side

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body stretch on the left side

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[Music]

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think of anchoring your left sitting

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bone down breathe the left ribcage wider

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and fill up with air from the inside out

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and then just walk the hand over to the

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right this time stacking right on left

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palm

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from the breath into the right side ribs

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now just get wide I like to imagine my

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ribs are like an accordion and I’m just

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filling them up with brass

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[Music]

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one more huge in-breath can come back

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bring the hands to Center you’re gonna

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come up to an all-fours position

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shoulders over wrists hips over knees

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inhale and just come into what’s called

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an up cat so curling your toes under

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taking the shoulder heads back opening

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across the chest and then as you breathe

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out ripple through the spine tailbone

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lengthens to the space between your

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knees drop the head two more like that

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you’re in breath and create space and

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the shoulders and the upper back as you

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breathe out draw your navel towards the

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ceiling making that Halloween cat shape

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and allow the head and neck to relax

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last one flow on your own breath

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[Music]

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breathe in come into your up cat and now

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curl your toes under and you’re going to

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keep the knees bent as you take your

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seat high to the ceiling for a modified

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downward facing dog we’ve been doing

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yoga a long time you can play with

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straightening the legs begin yearning

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one heel to the floor and then the other

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otherwise it’s always fine to keep the

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knees really deeply bent and

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prioritising lengthen your spine

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sending the sitting bones high to the

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sky press down through all your knuckles

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and spread the fingers far apart last

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breath nice and then gently just drop

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down to your knees we’re going to take

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the right foot between the hands but

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it’s okay if you need to carry it up

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well inhale just coming into a lunge

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breathe in and as you breathe out take

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the elbows wide cactus the arms back in

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a goalpost shape and just show your

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heart to the ceiling good breathe and I

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want you to swoop forward and this time

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exhale as you bend the elbows take them

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back just greet the day two more like

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that on your own inhaling to swoop

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forward exhale to peel the elbows back

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broaden across the top

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love breathing in reach breathing out

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open exhale hands frame the foot curl

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the back toes under step to the top of

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the mat the feet can stay hip-width

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apart the knees can stay deeply bent

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hold opposite elbows and sway make sure

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the crown of the head is really pointing

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down towards the floor let gravity be

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your friend here to sway side to side

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put and then drop the palms inhale we’re

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going to sweep the arms down around and

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up so they reach into a prayer above our

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head and then same thing exhale cactus

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the arms back show your heart towards

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the ceiling inhale reach up and this

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time exhale fold inhale half-lift

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little flat back spine lengthen exhale

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step the left foot back in space left

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palm plants right hand peels up to the

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sky for an easy twist you can always be

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down on your back knee or the back leg

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can be straight one more big breath here

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firm your inner thighs towards one

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another rotate chest to ceiling and then

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exhale hands bring the foot step back to

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all fours

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rippling through an up cat and a down

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cat to round good breathe in step the

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left foot forward this time melt into

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your lunge it’s okay if you want to kind

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of press your hands into the knee to get

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started and situated and then inhale

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reach the arms at an exhale open the

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heart to peel that elbows down and back

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create resistance as you move so you

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inhale sweep exhale and I imagine those

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body builders at the gym pull those

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weight machines down really creating

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strength awakening all the muscles in

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the back body last one on your own

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nice and then a hands frame the foot

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curl the right toes under this time to

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step to the top of the mat feet

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hip-width apart bend the knees and this

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time we’ll interlace the fingers press

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them at the nape of the neck right where

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your hairline meets your neck and this

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time just gently traction your head from

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side to side lengthening the back of the

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neck

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you can play with straightening or we

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bending the knees last breath good and

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then let the hands drop to the floor

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your in-breath circle the arms down

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around and up reach up your out-breath

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cactus the arms back think of the

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shoulder blades coming together to make

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a little shelf for your heart good and

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then inhale reach a your out-breath to

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fold breathe in little flat back hands

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can come to the shins get long exhale

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step the right foot back and space for

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our twist left hand high to the sky

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right hand always okay to bend the back

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knee be wherever you want to be glide

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the shoulders down and back and just

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think of length from your tailbone to

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your crown of head every in-breath you

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get longer every outbred if you pull

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your navel in and back to come

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into the twist exhale left hand down

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we’re going to step back to all fours

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inhaling for our up cat and then

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exhaling back into that downward-facing

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dog

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rooting the knuckles down extending

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through the heels or keeping the knees

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deeply bent we’ll round out our practice

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with a plank to strengthen and a little

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back bend to open more so as you’re

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ready breathe in rock forward to a plank

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pose so shoulders over wrists heels

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press back and draw your abs up and in

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and give your hip bones levering towards

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your chin turn on your thighs your abs

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reach the sternum forward and the heels

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back and you can always take your knees

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to the ground if you want to modify

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we’re here for three and four two from

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everything into your midline last one

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good and then drop your knees to the

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floor bend your elbows lower all the way

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and from here a little baby Cobra

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pressing your hips into the mat first

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lengthen your low back so your tailbone

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moves towards your heels and then on a

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breath in peel your heart off the floor

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take a huge in-breath here you can play

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with lifting the fingers off the mat and

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again if you’ve been doing yoga for some

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time I love to interlace the hands at my

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low back press the heels of my hands

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into one another press my wrists in to

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one another and send my knuckles towards

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my toes for an even bigger opening

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across the chest

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wherever you are opening the shoulders

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and the heart two more breaths

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[Music]

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on an exhale take the hands back under

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the shoulders wherever you are you press

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back into your child’s pose right where

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we began you can take the elbows as wide

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as the mat hands come into a diamond

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shape breathe in open the mouth to

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breathe out once more huge breath in and

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exhale all the way from here gently roll

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up to a seated position bring your hands

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to prayer thumbs at heart center deep

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inhale exhale all the way it’s always

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beautiful to follow your morning

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practice up with a meditation and there

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are several that you can download inside

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the Bella B app plug in your headphones

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and relax from my heart to yours namaste

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you

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you

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