Yoga for rock climbers

30 minute Yoga For Rock Climbers With Fightmaster Yoga

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hello it’s Leslie fight master welcome

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to today’s class which is a class for

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rock climbers and this one was requested

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so it was requested by Linda Conrad

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Kazmir so this is for you Linda

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so start sitting up nice and tall just

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bring your palms together close your

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eyes take a few long breaths in and out

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through your nose if that’s available

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and then that’s your breathing take a

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moment to set your intention we’re going

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to start sitting in virasana and you can

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sit on a block or you can sit your hips

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between your feet if you don’t have a

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block and your hips don’t go between

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your feet you can sit up on the heels as

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you inhale reach your arms up

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interlacing the fingers exhale turn your

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palms to face up toward the ceiling keep

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the ribs in the front ribs in so yeah

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there’s a tendency to pop them out to

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draw them in lengthen through the back

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body I’m trying to spend the triceps

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forward we’re going to work on the

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shoulders today as well as creating some

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strength in the core muscles and also

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some hip flexibility so we’ll release

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that roll the shoulders back a few times

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widening the collarbones as they move

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and then again sweep the arms out on an

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up interlace with the other pinky in

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front and then face the palms up once

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again and try to turn the pinky side of

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the hand toward the floor behind you

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slightly spin the triceps forward again

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pull the front ribs in creating laying

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through all four sides of your waist

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imagine you’re creating length

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especially in the upper back and they

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can one more breath here and we’ll

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release it then we’ll come up onto the

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knees for a moment tuck your toes under

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and then sit back on your heels again we

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want to create some flexibility in the

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toes and in the feet for climbing so

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little discomfort perhaps might be

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happening inhale sweep the arms up

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and then I’m going to take your left

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hand on top of your right elbow right

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elbow is bent just work that hand down

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toward the center of the back you might

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hear a little meowing here and there

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that’s Elmer saying hello so come up off

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of your heels release that and then

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we’ll tuck the toes under again sit back

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on the heels second time reach both arms

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up as you inhale and now we’ll bend the

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left double taking the right hand on top

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of it and moving that left hand down

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toward the center of the back as you

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continue to pull your front ribs in

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looks like my husband is moving the

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camera a little bit apologize pop pat

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hopefully he’ll he’ll get it soon take

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one more breath here try and spend that

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left tricep forward now and then release

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and then we’ll just sit back in virasana

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again on the blog or on your heels take

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your right arm across your body take

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your left arm just above the elbow and

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just draw that right arm a little bit

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closer towards your chest you might even

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move your right shoulder a bit as you do

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stand again get a nice little stretch in

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the shoulder and then release left arm

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across take the right arm hook it just

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above the elbow and you might play

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around with moving that left shoulder a

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little bit to give yourself a nice

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stretch in the shoulder and the upper

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arm to go into more breath and we’ll

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release it and then bring your hands a

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little in front of your shoulders and

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try and spin the triceps back upper arms

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back and then tuck the toes make your

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way into downward dog keep the knees

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bent to begin and then start to

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straighten the right leg keeping the

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left knee bent and then switch so always

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like to start this way just to settle

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into the down dogs can begin to stretch

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out the backs of the legs when both

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knees now stretch out the spine and then

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start to reach the heels down as much as

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they will they may never touch it

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doesn’t matter arms or shoulders

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distance apart for

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our hips width apart and keep your arms

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and your ears in line with each other

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try to keep the lower belly drawing in

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and then look up step your feet forward

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take an inhale come halfway up lengthen

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through the spine widen through the

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collarbones exhale fold forward bending

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the knees a little if you need to press

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down through the feet

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rise up inhale sweep the arms up looking

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up exhale to psalmist ug hey steady

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balance to find our Tadasana at the

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front of the mat so feet either hips

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width or together but make sure the

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outer edges of your feet are parallel

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and then pull up through the kneecaps

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inhale reach up through the arms ribs in

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exhale hinge from the hips and fold

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keeping your spine long inhale lengthen

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half way up exhale step back into plank

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pose top of a push-up and the knees can

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come down for this one or not shift

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forward about an inch exhale lower to

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your belly untuck your toes inhale Cobra

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pull the hands toward the feet make sure

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all ten toes are pressing into the floor

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and then exhale up to the knees tuck the

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toes again back into downward facing dog

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so we’re doing seria Namaskar a to warm

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up Sun Salutation a this first one we

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just did is modified you’re welcome to

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stay with a modified version if that

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works better for you look forward bend

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the knees either stepping or hopping

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forward inhale come halfway up lengthen

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the spine exhale fold if the legs are

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straight hips right over heels inhale

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press for the feet stretch all the way

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up exhale cell must eat the heat and

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inhale again sweep the arms out around

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and up exhale folding in inhale come

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halfway up find some length exhale

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stepping a plank or if you hop back you

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land right in chaturanga from plank

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lower shoulders no lower than elbows

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knees up or down inhaling upward dog

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thighs and knees off the floor or stick

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with Cobra and exhale downward dog

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spread your fingers nice and wide here

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press down into the base of your fingers

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as your forearms lift up

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away from the map keep the lower belly

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lifted and then firm the leg muscles

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weights pressing up and back look

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forward step or hop the feet up inhale

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lengthen exhale fold crown of the head

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reaching down inhale press down through

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the feet to rise up exhale and back to

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where we started

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let’s do it again inhale sweep the arms

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up exhale fold forward hinging from the

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hips inhale come halfway up create some

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length and exhale step or float into

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chaturanga dandasana inhale press

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through the hands and feet roll the

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shoulder heads back exhale back into

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downward facing dog

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spin the inner thighs back as their

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heels reach down nice steady breath and

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a nice steady gazing point maybe between

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the knees or feet and look up and come

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to plank pose top of a push-up I’m going

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to pause here for a breath or two lift

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the backs of your knees up tailbone is

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reaching to heels ideally the hips and

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shoulders about in the same line and

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press up between the shoulder blades

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keep pressing away from the floor as you

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breathe here crown of the head is

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reaching gently forward just another

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breath and then step the feet together

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roll to the pinky toe side of your right

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foot and lift up the left arm you could

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also take your right knee down to the

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floor if you wish now bring your left

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hip slightly forward so that your hips

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are level squeeze the legs gently reach

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the tailbone toward the heels take one

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more long breath and then back to plank

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feel free to take the knees down here or

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if you keeping going roll to the left

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side reach the right arm up so reaching

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up through that right arm will help to

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create that length between the arms

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bring the top hip slightly forward

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tailbone reaches to heels one more long

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breath here

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and then we’ll make our way back into

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plank pose through chaturanga or not you

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told plank

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inhaling upward dog or Cobra

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and then exhale stretching back again to

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downward facing dog all the way back

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take some long roughs if you want to

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pause here take a child’s pose please do

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otherwise look forward step or hop your

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feet up inhale halfway lift exhale fold

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in inhale press down through the feet

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sweep the arms up and exhale back to saw

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Musti teehee steady balance speaking of

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balance I’m going to work a little bit

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on balance because that’s good for

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climbing

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so left foot is down and the right foot

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can go just above the ankle or really

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anywhere above or below the knee for

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tree pose drop the right hip down and

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try and pin the left hip in if you’re

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steady reach the arms up find one spot

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to focus on that will help with your

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concentration and with your balance if

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you happen to come out just come right

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back in no big deal

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couple breaths here

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now point the right near the front

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extend that right leg out drop the outer

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right hip down

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use your core strength to hold it and

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then release so well now we’ll do right

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foot down pick up the left foot anywhere

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below the knee or above it anywhere

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except for on the knee joint and drop

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the left hip down pin the right hip in

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inhale reach the arms up when you’re

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ready spending the triceps forward again

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find that nice comfortable gazing point

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that will help you with your balance

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nice concentration and then pointing the

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knee forward extend the leg drop the

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outer left hip down pin the right hip in

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towards Center keep the belly lift it

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and release it head back to the front of

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the mats and we’ll inhale sweep the arms

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up exhale hinging forward from the hips

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inhale halfway lift exhale step or float

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back chaturanga and then inhale upward

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dog or Cobra always your choice exhale

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make your way into down dog

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this time we’ll lift the right leg back

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and up as you inhale and then bend the

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knee open up the hip let’s stretch the

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hip out a little bit keep the left heel

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pressing down trying to press evenly

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through the arms and the shoulders here

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now square off the hips look forward

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gently step the right foot between the

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hands spin the back heel flat inhale

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warrior two

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want to make sure we’re lined up front

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heel and back arch the right knee over

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the ankle pointed straight ahead so now

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we’re going to open up the hips a little

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bit as well as this is a great pose to

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00:12:10,470 –> 00:12:12,750
build overall strength drop the left arm

262
00:12:12,750 –> 00:12:15,959
reverse stretch the side body the

263
00:12:15,959 –> 00:12:18,050
shoulder blades release a little here

264
00:12:18,050 –> 00:12:21,300
inhale up exhale right form to right

265
00:12:21,300 –> 00:12:22,810
thigh reach your left arm up

266
00:12:22,810 –> 00:12:24,370
and then take it behind you either to

267
00:12:24,370 –> 00:12:25,990
the low back or you might reach around

268
00:12:25,990 –> 00:12:28,360
and grab the right thigh roll the top

269
00:12:28,360 –> 00:12:30,310
shoulder back your right hand can stay

270
00:12:30,310 –> 00:12:34,060
or slide down to the ankle or floor and

271
00:12:34,060 –> 00:12:37,090
keep the right knee over the ankle and

272
00:12:37,090 –> 00:12:38,410
then we’re rolling that top shoulder

273
00:12:38,410 –> 00:12:40,390
back and that’s giving us some more

274
00:12:40,390 –> 00:12:44,260
opening in the shoulder and now look

275
00:12:44,260 –> 00:12:46,210
down bring the hands to the floor step

276
00:12:46,210 –> 00:12:48,790
back either down dog to stay or plank to

277
00:12:48,790 –> 00:12:53,100
chaturanga inhale upward dog full inhale

278
00:12:53,100 –> 00:12:56,650
exhale downward dog inhale the left leg

279
00:12:56,650 –> 00:12:59,650
lifts lift it from the inner thigh and

280
00:12:59,650 –> 00:13:02,320
then exhale bend the knee and open up

281
00:13:02,320 –> 00:13:05,589
the hip keep the right heel pressing

282
00:13:05,589 –> 00:13:07,930
down evenly press for the arms and

283
00:13:07,930 –> 00:13:11,410
shoulders and check in with your breath

284
00:13:11,410 –> 00:13:13,390
make sure it’s steady score off the hips

285
00:13:13,390 –> 00:13:16,600
and exhale gently step it up right in

286
00:13:16,600 –> 00:13:17,800
the middle the hand spin the back heel

287
00:13:17,800 –> 00:13:21,310
flat inhale warrior two make sure again

288
00:13:21,310 –> 00:13:24,760
that you are lined up heel to arch the

289
00:13:24,760 –> 00:13:26,920
left knees over the ankle and it points

290
00:13:26,920 –> 00:13:30,160
directly over the middle toes your back

291
00:13:30,160 –> 00:13:32,740
inner thigh lifts pull in through the

292
00:13:32,740 –> 00:13:35,410
belly lift and expand through the

293
00:13:35,410 –> 00:13:36,280
collarbones

294
00:13:36,280 –> 00:13:38,650
let your shoulder blades release toward

295
00:13:38,650 –> 00:13:40,990
the waist and drop the right arm reverse

296
00:13:40,990 –> 00:13:43,930
bend into your left knee a little bit

297
00:13:43,930 –> 00:13:48,040
more inhale up lean forward left form to

298
00:13:48,040 –> 00:13:50,200
left thigh right arm up and then right

299
00:13:50,200 –> 00:13:52,240
hand behind you to the low back or hook

300
00:13:52,240 –> 00:13:55,089
it onto the thigh the left form can stay

301
00:13:55,089 –> 00:13:57,400
or slide the left hand down to the ankle

302
00:13:57,400 –> 00:14:01,089
or floor make sure to sink that back hip

303
00:14:01,089 –> 00:14:02,830
slightly forward to keep the knee over

304
00:14:02,830 –> 00:14:06,310
the ankle roll the top shoulder back as

305
00:14:06,310 –> 00:14:08,200
much as you can again while stretching

306
00:14:08,200 –> 00:14:15,520
out your shoulders always keep the low

307
00:14:15,520 –> 00:14:17,920
belly engaged at least a little bit look

308
00:14:17,920 –> 00:14:20,380
back to the floor and bring the hands

309
00:14:20,380 –> 00:14:22,690
down step back down dog or plank to

310
00:14:22,690 –> 00:14:25,750
chaturanga on the exhale inhale press

311
00:14:25,750 –> 00:14:27,040
for your hands and feet

312
00:14:27,040 –> 00:14:31,709
exhale back into downward facing dog

313
00:14:34,230 –> 00:14:40,350
I’m praying here inhale right leg lifts

314
00:14:40,350 –> 00:14:44,220
and then exhale step it up now this time

315
00:14:44,220 –> 00:14:45,900
walk your hands to your left and

316
00:14:45,900 –> 00:14:47,450
parallel your feet

317
00:14:47,450 –> 00:14:50,280
then bring your hands to your hips and

318
00:14:50,280 –> 00:14:53,400
then reach back and interlace your

319
00:14:53,400 –> 00:14:55,890
fingers or hook your thumbs lengthen the

320
00:14:55,890 –> 00:14:58,380
spine inhale and then as you exhale fold

321
00:14:58,380 –> 00:15:00,660
in any amount it’s again more shoulder

322
00:15:00,660 –> 00:15:05,070
stretching try to firm your outer hips

323
00:15:05,070 –> 00:15:07,560
in toward each other the crown of the

324
00:15:07,560 –> 00:15:09,360
head is reaching down at my touch it

325
00:15:09,360 –> 00:15:13,050
might not but be sure also to pull up on

326
00:15:13,050 –> 00:15:15,360
the kneecaps and firm the quadricep

327
00:15:15,360 –> 00:15:17,780
muscles

328
00:15:21,350 –> 00:15:23,460
inhale squeeze the legs toward each

329
00:15:23,460 –> 00:15:25,830
other to come up then turn your right

330
00:15:25,830 –> 00:15:27,690
leg out again back toes in back to

331
00:15:27,690 –> 00:15:29,030
warrior two

332
00:15:29,030 –> 00:15:33,470
now as for a breath lift the chest

333
00:15:35,030 –> 00:15:37,740
soften the shoulder blades down toward

334
00:15:37,740 –> 00:15:39,960
the waist exhale windmill the arms down

335
00:15:39,960 –> 00:15:43,920
step back to plank chaturanga inhale

336
00:15:43,920 –> 00:15:46,250
press up through the hands and feet

337
00:15:46,250 –> 00:15:51,750
exhale downward dog inhale your left leg

338
00:15:51,750 –> 00:15:54,810
up and exhale step it through walk your

339
00:15:54,810 –> 00:15:56,250
hands to the right parallel the feet

340
00:15:56,250 –> 00:15:58,350
toes will point in slightly toward each

341
00:15:58,350 –> 00:16:00,840
other hands to hips reach your arms out

342
00:16:00,840 –> 00:16:02,910
interlace other pinky or thumb on top

343
00:16:02,910 –> 00:16:04,920
first lengthen out the spine as you

344
00:16:04,920 –> 00:16:08,010
exhale then start to come forward gaze

345
00:16:08,010 –> 00:16:10,020
off the tip of the nose just a nice soft

346
00:16:10,020 –> 00:16:11,940
gazing point crown of the head is

347
00:16:11,940 –> 00:16:13,590
reaching toward the floor doesn’t have

348
00:16:13,590 –> 00:16:18,960
to touch now if your weight is all in

349
00:16:18,960 –> 00:16:21,000
your heels which it probably is mine

350
00:16:21,000 –> 00:16:22,610
usually as if I’m not paying attention

351
00:16:22,610 –> 00:16:24,870
shifted a little toward the balls of the

352
00:16:24,870 –> 00:16:27,380
feet just so that it’s more even overall

353
00:16:27,380 –> 00:16:29,930
squeeze the legs toward each other

354
00:16:29,930 –> 00:16:32,400
inhale come up turn the left leg out

355
00:16:32,400 –> 00:16:34,950
back toes in slightly heel to arch

356
00:16:34,950 –> 00:16:40,320
warrior to knee over ankle just a breath

357
00:16:40,320 –> 00:16:44,940
or two here and then windmill the arms

358
00:16:44,940 –> 00:16:47,070
down step back to plank

359
00:16:47,070 –> 00:16:50,610
exhale chaturanga inhale open the front

360
00:16:50,610 –> 00:16:52,440
of your body and then just come to the

361
00:16:52,440 –> 00:16:56,400
knees I’m going to practice dolphin pose

362
00:16:56,400 –> 00:16:58,050
interlace your fingers take your

363
00:16:58,050 –> 00:16:59,700
forearms to the mat make sure your

364
00:16:59,700 –> 00:17:01,170
elbows are right beneath the shoulders

365
00:17:01,170 –> 00:17:03,750
and no wider than the shoulders then

366
00:17:03,750 –> 00:17:05,910
tuck your toes lift up and back for

367
00:17:05,910 –> 00:17:09,510
dolphin this is a lovely pose to stretch

368
00:17:09,510 –> 00:17:11,099
the shoulders as you’re pressing into

369
00:17:11,099 –> 00:17:13,199
your elbows and forearms try and lift

370
00:17:13,199 –> 00:17:16,400
your shoulders up towards your waist

371
00:17:16,400 –> 00:17:19,859
draw the ribs and belly in firm the legs

372
00:17:19,859 –> 00:17:22,890
if you can straighten them now keep the

373
00:17:22,890 –> 00:17:24,209
arms where they are and just come

374
00:17:24,209 –> 00:17:27,569
forward chest over wrists then inhale

375
00:17:27,569 –> 00:17:32,340
back into dolphin and then exhale come

376
00:17:32,340 –> 00:17:34,020
forward use your belly muscles try to

377
00:17:34,020 –> 00:17:35,640
get your hips as low as your shoulders

378
00:17:35,640 –> 00:17:38,070
if you can’t inhale press back so we’re

379
00:17:38,070 –> 00:17:41,790
not moving the feet at all take a breath

380
00:17:41,790 –> 00:17:45,570
here exhale nice and low as low as you

381
00:17:45,570 –> 00:17:49,890
can inhale lift back into dolphin the

382
00:17:49,890 –> 00:17:52,790
belly lifted firm the leg muscles and

383
00:17:52,790 –> 00:17:56,730
then back into a dolphin plank variation

384
00:17:56,730 –> 00:17:59,820
and then stretch back again regular

385
00:17:59,820 –> 00:18:01,980
dolphin knees to the floor and we’ll

386
00:18:01,980 –> 00:18:04,920
take a little Child’s Pose with the arms

387
00:18:04,920 –> 00:18:07,980
in front or we won’t and we’ll just go

388
00:18:07,980 –> 00:18:09,600
right into down dog what if you want a

389
00:18:09,600 –> 00:18:12,120
child’s pose push pause right leg up

390
00:18:12,120 –> 00:18:15,300
inhale as you exhale bring it through

391
00:18:15,300 –> 00:18:20,030
for pigeon pose nice hip opening so if

392
00:18:20,030 –> 00:18:22,590
your right hip is rolling down put

393
00:18:22,590 –> 00:18:24,420
something under it like a blanket or a

394
00:18:24,420 –> 00:18:27,450
block if it hurts your right needle come

395
00:18:27,450 –> 00:18:29,310
onto your back take your right ankle

396
00:18:29,310 –> 00:18:31,440
just past your left knee for thread the

397
00:18:31,440 –> 00:18:33,660
needle instead that right hip draws

398
00:18:33,660 –> 00:18:36,120
forward toward the front of the mat if

399
00:18:36,120 –> 00:18:38,190
pigeon is fine you can stick with it

400
00:18:38,190 –> 00:18:40,080
make sure the left toes are straight

401
00:18:40,080 –> 00:18:42,960
back behind you inhale to lengthen you

402
00:18:42,960 –> 00:18:44,610
can come to the farms or you can lie all

403
00:18:44,610 –> 00:18:46,640
the way down or stay all the way up and

404
00:18:46,640 –> 00:18:51,860
just breathe here into that right hip

405
00:18:57,810 –> 00:19:01,510
just imagine with every exhale you’re

406
00:19:01,510 –> 00:19:11,740
creating some more space in that hip you

407
00:19:11,740 –> 00:19:15,460
check to see if there’s any tension that

408
00:19:15,460 –> 00:19:17,650
has been created maybe around the

409
00:19:17,650 –> 00:19:20,940
shoulders or in the jaw

410
00:19:33,480 –> 00:19:36,510
you just notice the sensations that you

411
00:19:36,510 –> 00:19:39,240
are experiencing now and then notice

412
00:19:39,240 –> 00:19:42,390
your reaction to them are you embracing

413
00:19:42,390 –> 00:19:45,630
it are you wanting to run away are you

414
00:19:45,630 –> 00:19:48,990
feeling any emotions sometimes hip

415
00:19:48,990 –> 00:19:51,419
stretching can bring up all kinds of

416
00:19:51,419 –> 00:19:53,520
things so just notice there’s no right

417
00:19:53,520 –> 00:19:55,850
or wrong

418
00:20:11,590 –> 00:20:13,640
hmm come on up

419
00:20:13,640 –> 00:20:16,309
and stretch that right leg back and just

420
00:20:16,309 –> 00:20:18,230
make a couple big circles with the right

421
00:20:18,230 –> 00:20:21,110
leg one direction and then the other

422
00:20:21,110 –> 00:20:25,580
direction and then set it down left leg

423
00:20:25,580 –> 00:20:28,429
lifts on the inhale exhale bring it

424
00:20:28,429 –> 00:20:31,220
through for Pigeon and then again check

425
00:20:31,220 –> 00:20:32,630
out the hips make sure you’re not

426
00:20:32,630 –> 00:20:35,240
rolling off to the left side if you are

427
00:20:35,240 –> 00:20:37,660
Pat it up so that the hips are even

428
00:20:37,660 –> 00:20:40,390
otherwise that’s not good for your knee

429
00:20:40,390 –> 00:20:43,790
if this hurts your neat any amount just

430
00:20:43,790 –> 00:20:45,679
even a little come on to your back take

431
00:20:45,679 –> 00:20:47,450
your left ankle just above your right

432
00:20:47,450 –> 00:20:50,090
knee flexing the ankle and hold on to

433
00:20:50,090 –> 00:20:52,460
the right leg keep the left hip drawing

434
00:20:52,460 –> 00:20:55,520
forward so can we keep the hips level

435
00:20:55,520 –> 00:21:00,080
here as well so pigeon is okay for me

436
00:21:00,080 –> 00:21:02,120
I’m going to come back into it make sure

437
00:21:02,120 –> 00:21:04,429
your right leg is extended straight back

438
00:21:04,429 –> 00:21:07,190
behind you take a lengthening inhale

439
00:21:07,190 –> 00:21:09,559
you can stay up or exhale to the

440
00:21:09,559 –> 00:21:15,500
forearms or all the way down and notice

441
00:21:15,500 –> 00:21:21,350
two you might notice that one side one

442
00:21:21,350 –> 00:21:27,890
hip is tighter than the other that’s a

443
00:21:27,890 –> 00:21:30,790
pretty normal thing

444
00:21:44,120 –> 00:21:46,820
check in again see if you’ve created any

445
00:21:46,820 –> 00:21:51,110
tension especially in the neck shoulders

446
00:21:51,110 –> 00:21:57,590
jaw notice again the sensations this

447
00:21:57,590 –> 00:22:01,450
time in the on the left hip

448
00:22:08,440 –> 00:22:11,050
and with every exhale just imagine

449
00:22:11,050 –> 00:22:13,140
you’re releasing a little more tension

450
00:22:13,140 –> 00:22:17,040
throughout the whole body

451
00:22:57,299 –> 00:23:00,249
hmm just be here another breath or so

452
00:23:00,249 –> 00:23:02,200
it’s good to stand this one a little bit

453
00:23:02,200 –> 00:23:06,039
longer hips can take a while to release

454
00:23:06,039 –> 00:23:10,899
they need this time so if you can even

455
00:23:10,899 –> 00:23:13,419
hang with it keep a little longer

456
00:23:13,419 –> 00:23:16,450
stretching wanna push pause and stretch

457
00:23:16,450 –> 00:23:18,610
again each side or stretch the tighter

458
00:23:18,610 –> 00:23:21,759
side again please do come on up tuck

459
00:23:21,759 –> 00:23:23,889
your back toes sweep your left leg into

460
00:23:23,889 –> 00:23:24,249
the air

461
00:23:24,249 –> 00:23:27,249
bend the knee make some big circles one

462
00:23:27,249 –> 00:23:31,019
direction and circle the other direction

463
00:23:31,019 –> 00:23:35,950
and then setting that foot back down to

464
00:23:35,950 –> 00:23:39,309
the floor stretching back then come back

465
00:23:39,309 –> 00:23:42,279
to plank exhale lower to the floor all

466
00:23:42,279 –> 00:23:44,859
the way down untuck the toes interlace

467
00:23:44,859 –> 00:23:46,419
the hands behind your back or hook the

468
00:23:46,419 –> 00:23:48,639
thumbs pull in the belly inhale lift

469
00:23:48,639 –> 00:23:52,840
shallow Bosna now try and gently press

470
00:23:52,840 –> 00:23:55,539
your pubic bone down into the floor to

471
00:23:55,539 –> 00:23:57,399
lengthen the tailbone toward the heels

472
00:23:57,399 –> 00:23:59,379
and give yourself more length in the

473
00:23:59,379 –> 00:24:04,559
lower back and release and rest

474
00:24:17,330 –> 00:24:20,029
and then one more time interlace the

475
00:24:20,029 –> 00:24:22,999
other pinky on top and lift up or the

476
00:24:22,999 –> 00:24:25,159
other thumb keep the back of the neck

477
00:24:25,159 –> 00:24:28,100
long instead of crunching the neck keep

478
00:24:28,100 –> 00:24:31,730
the inner thighs lifting take too long

479
00:24:31,730 –> 00:24:40,700
ruffs here and then release one hands by

480
00:24:40,700 –> 00:24:43,220
the ribs press yourself up and back into

481
00:24:43,220 –> 00:24:47,360
a child’s pose and play around with the

482
00:24:47,360 –> 00:24:49,220
width of your knees if you can take them

483
00:24:49,220 –> 00:24:51,019
wider than you can get a little more

484
00:24:51,019 –> 00:24:54,129
stretch for your hips

485
00:25:01,580 –> 00:25:03,919
and then we’ll shift the hips off to one

486
00:25:03,919 –> 00:25:06,860
side you can come to seated and Dundas

487
00:25:06,860 –> 00:25:08,360
and I’ll make sure to sit up nice and

488
00:25:08,360 –> 00:25:11,149
tall here lifting the chest if your

489
00:25:11,149 –> 00:25:13,309
lower back rounds or you just find it

490
00:25:13,309 –> 00:25:16,279
hard to sit up really tall then sit

491
00:25:16,279 –> 00:25:19,970
right on the edge of a blanket and then

492
00:25:19,970 –> 00:25:22,009
that’ll give your spine a little more

493
00:25:22,009 –> 00:25:25,580
lift so that you can create some more

494
00:25:25,580 –> 00:25:27,860
length and then reach arms up spinning

495
00:25:27,860 –> 00:25:30,350
triceps forward hand from the hips

496
00:25:30,350 –> 00:25:33,619
exhale inhale chest lifts and exhale

497
00:25:33,619 –> 00:25:36,320
extend forward more with the chest so

498
00:25:36,320 –> 00:25:38,899
instead of rounding the back we’ll keep

499
00:25:38,899 –> 00:25:40,639
as much length through the spine as we

500
00:25:40,639 –> 00:25:49,879
can if the breath steady steady and the

501
00:25:49,879 –> 00:25:53,809
belly is reaching toward the thighs keep

502
00:25:53,809 –> 00:25:56,980
pulling your toes back

503
00:26:02,720 –> 00:26:07,799
inhale lengthen and exhale release I’ll

504
00:26:07,799 –> 00:26:11,429
come on to the back rolling back draw

505
00:26:11,429 –> 00:26:16,860
the knees in and then arms to a tee drop

506
00:26:16,860 –> 00:26:18,929
your knees off to the left and shift the

507
00:26:18,929 –> 00:26:20,570
hips to the right a little

508
00:26:20,570 –> 00:26:23,070
we used to the left you can also cross

509
00:26:23,070 –> 00:26:24,809
the right knee over the left knee and

510
00:26:24,809 –> 00:26:28,230
that will intensify your twist I always

511
00:26:28,230 –> 00:26:31,410
love a nice little twist toward the end

512
00:26:31,410 –> 00:26:35,370
I find it very relaxing the twists are

513
00:26:35,370 –> 00:26:38,970
very good for our internal organs while

514
00:26:38,970 –> 00:26:41,190
mostly our digestive organs and then

515
00:26:41,190 –> 00:26:43,650
also good for our spines to keep them

516
00:26:43,650 –> 00:26:52,080
lubricated inhale Center hips just a

517
00:26:52,080 –> 00:26:53,820
little to the left knees to the right

518
00:26:53,820 –> 00:26:56,700
and again if you want to cross left over

519
00:26:56,700 –> 00:26:59,159
right feel free to do that look over the

520
00:26:59,159 –> 00:27:01,520
left shoulder

521
00:27:21,050 –> 00:27:24,140
and they’ll bring your knees to Center

522
00:27:24,140 –> 00:27:26,940
let’s take one little happy baby

523
00:27:26,940 –> 00:27:28,770
reach for the pinky toe size the feet

524
00:27:28,770 –> 00:27:31,590
gently rocking side to side as you’re

525
00:27:31,590 –> 00:27:33,300
rocking keep your tailbone lengthening

526
00:27:33,300 –> 00:27:35,640
toward the floor see how much length you

527
00:27:35,640 –> 00:27:40,770
can create and then we’ll keep all of

528
00:27:40,770 –> 00:27:44,310
that length in the lower back as we make

529
00:27:44,310 –> 00:27:47,850
our way into shavasana our final resting

530
00:27:47,850 –> 00:27:50,850
pose so if you have any discomfort in

531
00:27:50,850 –> 00:27:52,620
the back or your lower back just doesn’t

532
00:27:52,620 –> 00:27:55,020
feel comfortable and this pose blanket

533
00:27:55,020 –> 00:27:56,670
underneath your knees or bend your knees

534
00:27:56,670 –> 00:27:59,190
feet onto the floor then arms a little

535
00:27:59,190 –> 00:28:00,870
bit away from the sides of your body

536
00:28:00,870 –> 00:28:04,260
palms faced up and let your feet flop

537
00:28:04,260 –> 00:28:08,270
open and just let yourself completely

538
00:28:08,270 –> 00:28:11,760
surrender completely let go of

539
00:28:11,760 –> 00:28:13,860
everything let go of the breath practice

540
00:28:13,860 –> 00:28:16,650
like of holding your body in any

541
00:28:16,650 –> 00:28:20,280
position just melt down into the floor

542
00:28:20,280 –> 00:28:23,390
and rest

543
00:29:10,130 –> 00:29:12,190
you

544
00:29:50,770 –> 00:29:54,230
so as you are resting here I have our

545
00:29:54,230 –> 00:29:56,270
quote for the class I got to thinking

546
00:29:56,270 –> 00:30:00,250
about rock climbing and how much courage

547
00:30:00,250 –> 00:30:03,980
the you rock climbers must have to be

548
00:30:03,980 –> 00:30:06,950
able to do that and so I found a quote

549
00:30:06,950 –> 00:30:10,220
that says if you don’t challenge

550
00:30:10,220 –> 00:30:13,940
yourself you will never realize what you

551
00:30:13,940 –> 00:30:17,510
can become so good for you guys

552
00:30:17,510 –> 00:30:19,190
challenging yourselves with climbing

553
00:30:19,190 –> 00:30:22,190
done a little bit of climbing but mostly

554
00:30:22,190 –> 00:30:27,310
indoor climbing and a climbing gym

555
00:32:12,179 –> 00:32:14,580
start to make some movements and your

556
00:32:14,580 –> 00:32:19,370
fingers and your toes hands and feet

557
00:32:19,370 –> 00:32:21,809
stretch out through your arms and your

558
00:32:21,809 –> 00:32:25,130
legs big breaths

559
00:32:25,820 –> 00:32:28,950
bend the knees roll yourself off to your

560
00:32:28,950 –> 00:32:31,020
right side pausing a moment here for

561
00:32:31,020 –> 00:32:35,570
gratitude for all of our blessings and

562
00:32:36,860 –> 00:32:40,470
then making your way up to a comfortable

563
00:32:40,470 –> 00:32:43,200
seated position sitting tall bring the

564
00:32:43,200 –> 00:32:45,990
hands together and Anjali mudra mudra of

565
00:32:45,990 –> 00:32:48,929
reverence bring your hands to the

566
00:32:48,929 –> 00:32:51,029
forehead to remind us to have clear and

567
00:32:51,029 –> 00:32:53,940
loving thoughts and the hands to the

568
00:32:53,940 –> 00:32:55,980
heart center reminding us to have clear

569
00:32:55,980 –> 00:32:59,220
and loving intentions and the hands to

570
00:32:59,220 –> 00:33:01,500
the mouth reminding us to have clear and

571
00:33:01,500 –> 00:33:03,390
loving communications sending out

572
00:33:03,390 –> 00:33:05,130
wonderful energy to all beings

573
00:33:05,130 –> 00:33:09,120
everywhere namaste thank you thank you

574
00:33:09,120 –> 00:33:11,549
for joining today I hope you enjoyed the

575
00:33:11,549 –> 00:33:13,470
class and if you’re not a rock climber I

576
00:33:13,470 –> 00:33:15,149
hope you enjoyed the shoulder and the

577
00:33:15,149 –> 00:33:19,590
hip stretching if you are not a member

578
00:33:19,590 –> 00:33:22,049
of the fight master yoga community well

579
00:33:22,049 –> 00:33:25,770
then push that button to subscribe we

580
00:33:25,770 –> 00:33:28,080
definitely want you to join us visit

581
00:33:28,080 –> 00:33:30,630
fight master yoga comm for the class of

582
00:33:30,630 –> 00:33:32,520
the day you can practice with us every

583
00:33:32,520 –> 00:33:35,669
single day and it’s a wonderful thing to

584
00:33:35,669 –> 00:33:38,480
do for yourself we also created a

585
00:33:38,480 –> 00:33:41,070
t-shirt our very first t-shirt and you

586
00:33:41,070 –> 00:33:44,250
can go to teespring com forward slash

587
00:33:44,250 –> 00:33:46,590
fight master yoga and it says love

588
00:33:46,590 –> 00:33:50,190
yourself because it’s so important we

589
00:33:50,190 –> 00:33:52,440
love ourselves then we can definitely

590
00:33:52,440 –> 00:33:53,880
love others so have a great day

591
00:33:53,880 –> 00:00:00,000
bye bye

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