Yoga for seniors chicago

Gentle Yoga Exercises for Seniors | Strength & Balance | HER Network

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[Music]

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hey guys and that again with your

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favorite yoga teacher Nika Karan

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so today’s workout it’s great view if

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you’re a senior or if you’re slightly

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folded this workout is perfect for to

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improve on your flexibility isn’t it we

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are going to work on our flexibility

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especially flexibility of the hip we are

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also going to improve your balance and

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bone health so yep it’s really gentle

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you can start it and I’m sure you will

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be able to follow this workout so let’s

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get on to the mat let’s do it you’re

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going to start sitting comfortably on

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the mat you can cross your legs in

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whichever way you would like if you feel

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like your hips are not comfortable you

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can always pull up a blog and sit down

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on the block this is fine and bring the

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hands on your knees keep your back

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straight close your eyes and it scoop it

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on our breath for a moment relax your

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shoulders and breathe deeply through

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your nose

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inhale deeply Jan tsk

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[Music]

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and with time inhale deeply and again at

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hello Serena imma be deep breath in

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[Music]

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and as you exhale out slowly drop your

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chin to attach has not rotate your head

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in the extra gently slowly okay one more

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round

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[Music]

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straighten up your hat

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open your eyes let’s just stretch our

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hands in front and you’re going to warm

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up our wrists a little bit a lot of

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times are raised on a fitting degree

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when you put too much pressure later on

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in it we can do it a to warm it up all

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right

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and release from here bring your right

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when you left knee left hand behind

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twist to the left

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gentle quality sign and to the other

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side right hand behind you and wiggle

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your right shoulder all right you’re

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back in the center we’ll try to move our

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hips gently bring your feet together

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grab hold of your feet and see if you

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can just we’re going to like to little

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bit up and down okay

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and the little butterfly toes here get

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warming up your hip and then release

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let’s bring a little eggs behind hands

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on your mat and we’re going to again

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warm up the spine with the cat and cow

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stretches so just place your palms

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underneath your shoulders and knees

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underneath your hips keep your pint

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spine straight and then gently just

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scoop it held on bring your chin towards

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your chest and then slowly roll up and

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again Archibeque

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and then slowly adding Telstra it’s

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really amazing for your spine

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helps you warm it up stretch it up one

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time arch and we get straight and second

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you’re fine from here let’s bring the

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left leg to the back and stay here in

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the middle okay Brenda to collapse

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keep your chest straight and at your

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first balancing pose here

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keep your toes pointing down and look

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forward reading deeply through your name

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when you hear you’ll add another element

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to it we’ll add your right hand all the

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way forward and to challenge your vote

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in your balance a little bit more just

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look straight you’ll see your full core

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working here breathe and then slowly

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exhale Aziz let’s repeat on the other

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side bring the right leg straight up so

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it’s gonna be pointing down chest is

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nice and open look straight and breathe

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deeply through your nose

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one more remember to collapse and check

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here nice and straight and let’s add

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your left hand balance trying to stay in

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the middle

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lengthening through your leg so you can

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balance

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okay as you exhale slowly from here

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we’re going to talk you toes and gently

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roll you’ll find all whipping to our

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first down the jaw down it is great to

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stretch your whole body you can walk in

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one place just to stretch your

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hamstrings and make sure that you’re

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lengthening through your spine you can

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keep your knees band if you have strings

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a little bit tight just land him through

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your back and sit still and you know

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down with that for a moment trying to

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bring your hips as high as you can just

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breathe deeply focus on your breath

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[Music]

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one would be breasts and gently exhale

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with your next inhale we’re going to

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roll body bowl with gel because with

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your plank pose again shoulders above

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your wrists your core is engage and

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there’s no you just drop your knees down

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you’re going to go jumping into your

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Cobra per album screw the pooch as and

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any chance you can just go a little bit

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higher you have to go all the way up

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remember to roll your shoulders to the

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back lift your chest up again

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strengthening your back and from here

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lift a little bit high friend you knee

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and release into your child escapes

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forehead down lengthen your spine take a

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deep breath in relax and down slowly

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with an inch and lift your head up so

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all the time go into your downward

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good inhale and one within roll all the

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way forward into your plank pose nice

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triple here get inhale exhale drop your

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knees down and slowly lower good gender

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with inhaling this depth you know far

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you can go without straining your back

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ring maybe you can go a little bit

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higher

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Brady up old and roll your shoulders to

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the back and then again they’re down and

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slowly go down into your childhood

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stretch you’re fine

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one with deep breath in and lift into

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your down with that let’s repeat one

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last time down the down inhale and then

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Jen you roll all the way forward yeah

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strong core here drop your knees down

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and very good

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[Music]

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we inhale lift up see how far you can go

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just to strengthen the lower back

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relieve the shoulder and again all the

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way to your child another deep breath in

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exhale oh and from here we’re going to

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lift up again into your downward dog you

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know they say that Donald Duck a day

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will keep the doctor away it’s a really

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great pose to stretch your whole body

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and from here we’re going to drop your

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right knee down I’m going to do a little

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bit of a easy version for sometimes auto

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with the hip I’m going to bring the left

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let’s go and all right and then slowly

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lift up ground your right foot the hands

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are going all the way for your one make

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sure you’re squaring the hips forward if

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it doesn’t feel too good on your ankle

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you can always point your foot forward

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into high lunge just see how it’s feel

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hands up nice easy warrior one shoulders

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rolling down breathe in balance take a

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deep breath in and exhale ah as we

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inhale stretch it all the way up and

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we’re going to go into warrior two hands

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to the side really left me right above

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your ankle and breathe in your warrior

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two

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deep breaths here show the three left

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inhale stretch as you exhale bring your

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left hand all the way forward and down

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right hand reaching up see how far you

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can go maybe you can go all the way down

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to the ground if not stay here okay look

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up to with your right palm in a nice

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triangle pose shoulders dropping chest

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through stretching the last leg inhale

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reaching all the way up gently close to

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the flag open up your chest and as you

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exhale go down into the side angle left

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elbow on your knee right hand above your

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head opening the chest stretching the

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whole right side of your body maybe this

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is your palm up straight that’s fine and

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as you exhale gently release drop your

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knees down and try to slam your legs all

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the way to the back good and again

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gentle is going to you to surrender

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inhale Cobra oh baby proofer see how far

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you can go Hakeem you chose and going to

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your down

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because we breath in here and hello

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let’s repeat on the other side let’s

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bring the left knee down right like I’m

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all the way forward lift your left hand

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up ground the left foot hands up for

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your way back to shoulder sure your body

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is not handing we’d bring the hip inhale

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lift all the way up and as you exhale go

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to warrior two good right knee right

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above the ankle shoulders straight and

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relaxed in healthy P and exhale up

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straighten your right knee inhale lift

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up as you exhale right thumb goes all

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the way forward and down triangle if you

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want to bring your feet a little bit

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closer here look go with your left palm

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keeping the chest open one would you

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present exhale up with your next inhale

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gently lift all the way up and fill to

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the back you can do with your right palm

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gentle stretch inhale look your exhale

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bend your right knee

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let’s go into your side angle right

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elbow on your left hand above your hat

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looking to the side stretching the whole

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left side of your body this side

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keep breathing lengthen through the

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spine slowly let’s release your left

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hand down left knee down and send your

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right leg to the back inhale lift up

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into your down with ya and again a

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gentle stretch here lengthening through

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the spine and calf relaxing your

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shoulders bring it down away from your

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ears

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inhale one with time and as you exhale

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we’re going to jump you walk forward to

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the middle of your mat and just fold

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your hands you can keep your knees

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slightly Bend and just sway from side to

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side and then lengthen into the spine

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relaxing your lower back from here

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slowly head bring your hands up building

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the strength of your legs bringing the

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bone density easy chair pose as you

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inhale let’s lift all the way up bring

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your palms to your chest from here we’re

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going to go to tree pose so just bring

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your pumps on your hips and bring your

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right foot on top of your left paw if

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you can you can bring it even higher on

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top of your in a tie and then bring your

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palm for your chest just see whatever

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works

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working on the strength of your cup of

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your ankles to 3dc relax your shoulders

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try not to close your eyes it will be

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harder to balance

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inhale bc exhale ah

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and then slowly try to reach your hand

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all get above your head

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continue balancing bang in the middle

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relaxing your shoulders take one with

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the breath in and then slowly release

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your hands and bring your palm so if you

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need try to bring any to your chest and

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00:15:34,839 –> 00:15:36,730
again it might be a little wobbly at

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00:15:36,730 –> 00:15:39,939
first but it will definitely improve as

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00:15:39,939 –> 00:15:42,160
you continue practicing this balancing

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00:15:42,160 –> 00:15:45,279
poses can be deeply shoulders are

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relaxing and then slowly release all the

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00:15:49,059 –> 00:15:54,100
way down all right dad I’m gonna sit on

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00:15:54,100 –> 00:15:56,290
the other side right leg straight left

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foot goes on top of your inner time I’ve

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00:15:58,839 –> 00:16:02,559
got to comfortable you could come find

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00:16:02,559 –> 00:16:04,660
your balance you can lower your leg all

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00:16:04,660 –> 00:16:07,959
the way down and support shoulders

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00:16:07,959 –> 00:16:10,540
relaxed straight spine like in your

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00:16:10,540 –> 00:16:15,449
tummy a little bit and stay here breathe

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00:16:15,449 –> 00:16:21,670
not a – come on as you inhale that

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00:16:21,670 –> 00:16:23,819
stretch your hands all the way up

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00:16:23,819 –> 00:16:26,529
relaxing the shoulders can then turn

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00:16:26,529 –> 00:16:32,550
into the spine look at thing in your bra

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two more

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[Music]

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00:16:38,490 –> 00:16:42,130
one and as the exhale drop your pump

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00:16:42,130 –> 00:16:46,420
down inhale bring any to your chest you

286
00:16:46,420 –> 00:16:50,770
can lower your shoulders long fine try

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00:16:50,770 –> 00:16:58,290
to balance here get one McGee breath in

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00:16:58,410 –> 00:17:01,170
exhale out

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00:17:01,170 –> 00:17:07,000
then slowly sit okay relax your ankles

290
00:17:07,000 –> 00:17:08,680
from here with inhale you’re going to go

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00:17:08,680 –> 00:17:10,540
up one more time lift your hands up and

292
00:17:10,540 –> 00:17:14,290
let’s lift up on your toes and again to

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00:17:14,290 –> 00:17:15,790
improve the flexibility of your ankles

294
00:17:15,790 –> 00:17:18,220
you’re going to go down okay and again

295
00:17:18,220 –> 00:17:21,880
lift up just on your toes exhale slowly

296
00:17:21,880 –> 00:17:26,770
down and again inhale lift up and exhale

297
00:17:26,770 –> 00:17:35,830
down inhale up exhale down one more time

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00:17:35,830 –> 00:17:38,500
inhale and as you exhale it straight to

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00:17:38,500 –> 00:17:41,140
go all the way down I really love the

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00:17:41,140 –> 00:17:45,310
again slowly all the way down dropping

301
00:17:45,310 –> 00:17:49,920
the knees on the mat let’s sit back

302
00:17:50,880 –> 00:17:54,580
bringing the right foot towards the

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00:17:54,580 –> 00:17:56,920
chest grab with your foot and right come

304
00:17:56,920 –> 00:17:59,110
goes on your knees okay are you going to

305
00:17:59,110 –> 00:18:02,710
go into a rocker baby pose all right

306
00:18:02,710 –> 00:18:05,050
this again to improve flexibility and

307
00:18:05,050 –> 00:18:08,140
mobility of your hip okay as we get a

308
00:18:08,140 –> 00:18:10,840
little bit older usually that’s becoming

309
00:18:10,840 –> 00:18:13,600
quite a problem matching a tight area in

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00:18:13,600 –> 00:18:15,880
our body so that’s an easy way to just

311
00:18:15,880 –> 00:18:18,010
open it up and loosen it up a little bit

312
00:18:18,010 –> 00:18:23,260
okay yeah and slowly release in from

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00:18:23,260 –> 00:18:24,910
here just twist to the right look over

314
00:18:24,910 –> 00:18:27,730
your right shoulder gently open your

315
00:18:27,730 –> 00:18:31,870
chest sit up straight

316
00:18:31,870 –> 00:18:35,740
trying to lean back too much take a deep

317
00:18:35,740 –> 00:18:37,410
breath in

318
00:18:37,410 –> 00:18:44,020
some access then slowly back forward ice

319
00:18:44,020 –> 00:18:46,200
try to just go forward a little bit

320
00:18:46,200 –> 00:18:48,910
again see how far you can go

321
00:18:48,910 –> 00:18:51,100
you don’t have to touch your forehead to

322
00:18:51,100 –> 00:18:53,320
your knee okay don’t worry

323
00:18:53,320 –> 00:18:55,980
it can even have in a little bit bend

324
00:18:55,980 –> 00:18:59,080
that’s why that’s stretching the

325
00:18:59,080 –> 00:19:02,650
hamstrings here as the in here let’s mix

326
00:19:02,650 –> 00:19:04,750
all the way up let’s repeat on the other

327
00:19:04,750 –> 00:19:07,630
side turn right leg goes straight you’re

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00:19:07,630 –> 00:19:10,120
going to grab hold of your right of your

329
00:19:10,120 –> 00:19:10,690
left foot

330
00:19:10,690 –> 00:19:13,980
sorry and again just rock sit straight

331
00:19:13,980 –> 00:19:19,500
opening the hip a little bit here and

332
00:19:19,500 –> 00:19:23,490
this is how you rock the baby to see

333
00:19:23,490 –> 00:19:30,930
slowly and then release your foot down

334
00:19:30,930 –> 00:19:33,880
inhale bring your hands up as you exhale

335
00:19:33,880 –> 00:19:38,820
twist over to the left side sit straight

336
00:19:38,820 –> 00:19:42,340
twisting your lower back also feeling

337
00:19:42,340 –> 00:19:47,830
that nice twist in your abdominals take

338
00:19:47,830 –> 00:19:53,170
a deep breath in exhale oh and then

339
00:19:53,170 –> 00:19:55,840
again back to the center inhale as you

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00:19:55,840 –> 00:19:59,080
exhale then pull it feel free to keep it

341
00:19:59,080 –> 00:20:03,820
nice then when we’re here and all the

342
00:20:03,820 –> 00:20:05,290
whole wood bends you don’t want to push

343
00:20:05,290 –> 00:20:08,200
it work with your building and see how

344
00:20:08,200 –> 00:20:14,470
far you can go inhale on the same up as

345
00:20:14,470 –> 00:20:15,760
the egg-cam

346
00:20:15,760 –> 00:20:17,410
cherlene and let’s bring our feet

347
00:20:17,410 –> 00:20:21,100
together again for that butterfly pose

348
00:20:21,100 –> 00:20:23,890
when we are just going to open the hips

349
00:20:23,890 –> 00:20:26,080
a little bit here

350
00:20:26,080 –> 00:20:28,200
[Music]

351
00:20:28,200 –> 00:20:30,309
keep breathing do you think make sure

352
00:20:30,309 –> 00:20:35,499
you sitting straight be on top and

353
00:20:35,499 –> 00:20:37,629
inhale bring your head up and on the

354
00:20:37,629 –> 00:20:41,320
exhale try to gently bend or again no

355
00:20:41,320 –> 00:20:46,110
pushing or pulling work with your body

356
00:20:46,679 –> 00:20:49,289
keep breathing

357
00:20:49,289 –> 00:20:55,470
one more next

358
00:20:56,980 –> 00:20:59,740
put your neck inhale lift your head up

359
00:20:59,740 –> 00:21:02,140
let’s extend our legs full and we’re

360
00:21:02,140 –> 00:21:05,440
going to gently roll all the way into

361
00:21:05,440 –> 00:21:07,620
our back

362
00:21:07,620 –> 00:21:11,790
let’s bring both knees to chest and

363
00:21:11,790 –> 00:21:14,890
squeeze your knees tighten it to your

364
00:21:14,890 –> 00:21:18,040
child with inhale we’re going to slowly

365
00:21:18,040 –> 00:21:20,170
lift your head up and try to bring it

366
00:21:20,170 –> 00:21:22,570
towards the knees here this is a great

367
00:21:22,570 –> 00:21:26,610
pose to improve your digestive health

368
00:21:26,610 –> 00:21:30,790
breathing speeding in usage have one

369
00:21:30,790 –> 00:21:34,770
more time inhale toes pointing down

370
00:21:34,770 –> 00:21:38,290
exhale out bring your head down very

371
00:21:38,290 –> 00:21:40,690
good from here drop your hands down

372
00:21:40,690 –> 00:21:43,300
stretch your leg all the way up toes

373
00:21:43,300 –> 00:21:46,660
pointing towards your face if you want

374
00:21:46,660 –> 00:21:48,160
you can do this food against the wall

375
00:21:48,160 –> 00:21:49,780
it’s really great to improve your blood

376
00:21:49,780 –> 00:21:53,650
circulation so you can just hold it

377
00:21:53,650 –> 00:21:57,310
against the wall or the way we are doing

378
00:21:57,310 –> 00:21:58,840
it here okay

379
00:21:58,840 –> 00:22:03,510
hold it straight up exhale out

380
00:22:03,510 –> 00:22:10,120
one two time inhale and exhale out all

381
00:22:10,120 –> 00:22:12,820
right and from here you can lower your

382
00:22:12,820 –> 00:22:15,100
left leg down bring your right knee to

383
00:22:15,100 –> 00:22:17,560
chest inhale all the time bring your

384
00:22:17,560 –> 00:22:22,450
forehead to to knee breathe release your

385
00:22:22,450 –> 00:22:29,170
left foot points straight inhale as you

386
00:22:29,170 –> 00:22:32,200
exhale release your head down and let’s

387
00:22:32,200 –> 00:22:34,510
just bring your right leg all the way to

388
00:22:34,510 –> 00:22:38,670
the left side and your right hand

389
00:22:38,670 –> 00:22:41,440
pointing to the right let’s go with your

390
00:22:41,440 –> 00:22:43,090
right palm

391
00:22:43,090 –> 00:22:47,129
get a nice gentle twist on your thigh

392
00:22:47,129 –> 00:22:55,240
one more inhale gently exhale oh let’s

393
00:22:55,240 –> 00:22:58,870
release back to the center this is your

394
00:22:58,870 –> 00:23:01,600
right leg down left leg comes all the

395
00:23:01,600 –> 00:23:02,590
way to your chest

396
00:23:02,590 –> 00:23:05,110
we know tight inhale lift your head all

397
00:23:05,110 –> 00:23:08,080
the way up forehead foot to knee so

398
00:23:08,080 –> 00:23:13,830
right toes pointing down inhale exhale

399
00:23:13,830 –> 00:23:18,100
oh and then gently release your head

400
00:23:18,100 –> 00:23:20,320
down bring your right knee all the way

401
00:23:20,320 –> 00:23:20,919
left

402
00:23:20,919 –> 00:23:23,639
III all the way to the right left hand

403
00:23:23,639 –> 00:23:26,440
reaching out make sure your left

404
00:23:26,440 –> 00:23:29,100
shoulder stays on stays on the ground

405
00:23:29,100 –> 00:23:33,240
you want to go to deepen the twist I

406
00:23:33,240 –> 00:23:36,369
just want to relax your spine inhale

407
00:23:36,369 –> 00:23:38,139
let’s lift all the way up in the center

408
00:23:38,139 –> 00:23:41,529
and as you exhale release both legs into

409
00:23:41,529 –> 00:23:47,129
everybody’s favorite pose so fellow and

410
00:23:47,129 –> 00:23:52,570
found facing upwards leg apart if this

411
00:23:52,570 –> 00:23:54,580
is uncomfortable for you you can always

412
00:23:54,580 –> 00:23:56,860
bring your knees to your chest and see

413
00:23:56,860 –> 00:23:59,230
here or you can bring your feet down on

414
00:23:59,230 –> 00:24:00,940
the ground within you Spence

415
00:24:00,940 –> 00:24:04,539
and whatever is more comfortable and

416
00:24:04,539 –> 00:24:07,710
just keep your eyes closed

417
00:24:08,710 –> 00:24:16,289
bring attention to your breath slowly

418
00:24:16,289 –> 00:24:23,110
relaxing your whole body relaxing your

419
00:24:23,110 –> 00:24:30,190
head and shoulders is fine and your

420
00:24:30,190 –> 00:24:40,559
child relaxed and your both legs

421
00:24:40,880 –> 00:24:48,209
[Music]

422
00:24:48,910 –> 00:24:53,410
the whole body is relaxed

423
00:25:01,620 –> 00:25:08,400
pick one with the breath in chanting

424
00:25:08,400 –> 00:25:10,190
hello

425
00:25:10,190 –> 00:25:19,169
[Music]

426
00:25:19,720 –> 00:25:22,389
and Jen you bring the awareness back to

427
00:25:22,389 –> 00:25:26,250
you body will go your toes and fingers

428
00:25:27,000 –> 00:25:29,049
again bring your knees to your chest

429
00:25:29,049 –> 00:25:32,289
give it a nice squeeze maybe rock from

430
00:25:32,289 –> 00:25:37,299
side to side and then slowly come until

431
00:25:37,299 –> 00:25:42,909
one side and Jen if you lift all the way

432
00:25:42,909 –> 00:25:48,700
up into this you get so I hope you enjoy

433
00:25:48,700 –> 00:25:50,289
this pretty simple routine guys you can

434
00:25:50,289 –> 00:25:51,669
do it every day to increase your

435
00:25:51,669 –> 00:25:54,940
flexibility and your mobility so yeah do

436
00:25:54,940 –> 00:25:56,590
let us know in the comments below how it

437
00:25:56,590 –> 00:25:58,389
goes let us know what other yoga

438
00:25:58,389 –> 00:25:59,740
sequence would you like to learn from

439
00:25:59,740 –> 00:26:02,409
Mika in the comments below and you can

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00:26:02,409 –> 00:26:04,690
also check out more yoga videos right at

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00:26:04,690 –> 00:26:06,669
the end of this video and also in the

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00:26:06,669 –> 00:26:08,529
description box so be sure to subscribe

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00:26:08,529 –> 00:26:10,929
to my youtube channel and follow me cow

444
00:26:10,929 –> 00:00:00,000
on the social media pages all the best

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