Yoga for tight hips

Yoga For Tight Hips & Flexibility ♥ Mind- Body Release | Khmer Temple Ruins

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[Music]

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hey guys welcome to the beautiful

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countryside of Cambodia we are here on

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top of a mountain at this beautiful

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ancient temple ruins it is truly

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breathtaking and unbelievable here right

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now and I’ve got a yoga class for you

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that’s going to focus on opening your

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hips and letting go of any tension or

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negative emotion you might be storing in

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that area of your body all you’re going

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to need is a mat some water and I want

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you to really focus on your breathing I

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just want you to be present breathe in

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that oxygen and let go of that tension

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so if you guys are ready grab the mat

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and let’s do it

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[Music]

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[Music]

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all right friends we’re gonna start

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today sweep it on your mat with your

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knees together and just taking a moment

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breathing into your nose and then exhale

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out allowing yourself to become present

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in this moment

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perhaps setting an intention for your

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practice

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[Music]

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okay one more deep breath in and exhale

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let it go inhale reaching the arms up to

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the sky exhale letting yourself come

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down into your child’s pose reaching the

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fingers the very front of your mouth

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allowing your hips to sink low towards

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the heels

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and again just staying present here with

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your breath inhale

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[Music]

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and exhale er

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slowly rounding through each vertebra of

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your spine continuing to round through

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until you bring yourself down onto your

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chest inhale coming up into a baby Cobra

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posture squeezing the shoulder blades

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together really opening up then if

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you’re comfortable come on up into a

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full upward dog

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if not you can stay down and your baby

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Cobra slowly release pressing into the

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hands come on up to your knees and then

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sit back into your child’s pose one more

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time

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[Music]

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and just staying again with your breath

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letting all that tension release slowly

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coming through into your hands and knees

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tucking the toes under and lifting up

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into your downward-facing dog

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and allowing yourself to let go as far

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as you can

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heel is lowering towards the mat

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[Music]

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allowing the sternum to release to the

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floor and one more deep breath in exhale

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round and through into your plank

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position chaturanga dandasana inhale

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upward facing dog and exhale push into

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the hands and lift into your downward

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facing dog

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good let’s go a little deeper here

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ending the knees and then stepping

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forward towards the very top of the mat

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but this time let’s take our standing

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forward fold folding from the hips you

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simply allow your head to rest allow the

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shoulders to relax you can go ahead and

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keep the palms on the mat

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or feel free to reach towards your big

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toes or your ankles slowly rounding up

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its standings inhale reaching the arms

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up to the sky exhale hands to heart

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inhale big reach up to the sky exhale

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dive it all the way down to your forward

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fold inhale halfway lengthen through the

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spine exhale stepping your left foot

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back and then sinking low into your high

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lunge so give yourself a second and once

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you’re ready you’ve got your balance

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lift the arms up to the sky opening the

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chest and then slowly start to sink a

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little lower with the hips feeling that

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nice stretch in the so ass

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slowly palms together to your heart and

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then start to open into your warrior two

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so simply turn the back foot so the heel

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is grounded the right knee is above the

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ankle deep breath in exhale extending

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the arms up to the side and then turning

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the front foot inward and then coming

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down into your side lunge then you can

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stay here and just keep the hands

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grounded feeling a nice stretch along

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the inner thigh or I take it one step

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further by flexing that faraway foot and

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then keeping that knee pointed up to the

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sky and then taking a bind so simply

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bring that right arm around your right

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knee and then you’re interlacing both

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fingers behind your back again this is

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quite advanced so if you’re not there

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today no worries just keep the hands on

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the mat and focus on allowing the hips

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to sink so you’re feeling that stretch

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along the inner thigh and then another

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thing I want you to think about is to

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keep that grounded heel on the floor so

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the right heel stays grounded good come

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on out

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deep breath in pushing into the hands

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and then slowly from here transitioning

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into our wide legged forward fold inhale

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reach the arms up to the sky

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dag sails slight pigeon toe and the feet

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come on down

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go ahead reach for those ankles and

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simply with each exhale allow your

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forehead to release towards the floor

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good just staying with your breath here

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inhaling through your nose

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Taxila slowly let’s lift the body back

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up inhale exhale palms together now turn

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and open the other foot come into that

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warrior two stance with your legs

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keeping the palms together inhale exhale

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extending the arms out holding that

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position

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and then turning the front toes in

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so both toes are pointing towards the

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same direction and start to lower

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yourself into your squat here so again

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you can stay as high as you need to or

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go ahead as low as you can to the knot

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and take a bind wherever you are today

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it is exactly where you need to be just

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focus on getting the most stretch in

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your legs focus on the breath

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focus on finding locations for yourself

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in your body in this posture

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[Music]

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deep breath in again exhale out

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[Music]

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think about keeping those toes and knees

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pointed up towards the sky

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awesome let’s come back to Center

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pushing into the hands come on over to

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the center of your mat lift your body

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arms up inhale now exhale you’re gonna

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open the toes away from you and come

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down into that yogic squat get your feet

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are nice and far apart here so you’re

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getting a nice maximum stretch in those

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hips and see if you can use your elbows

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to increase the stretch by pushing the

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knees away from your body you can keep

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the palms together in prayer or in a

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yoga mudra slowly no deep breath in

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exhale extending both legs arms out now

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pivot that right foot in left foot out

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and we’re just going to turn to the

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opposite side of the mat and come up

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into your high lunge

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then just staying here opening the chest

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opening the heart up to the sky letting

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go of any tension in your body in your

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mind

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[Music]

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get’em and slowly releasing the hands

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stabbing back with that left foot into

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plank position

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and then take your chaturanga dandasana

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inhale upward facing dog exhale downward

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facing dog

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open the chest here

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[Music]

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slowly let’s reach the left leg up to

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the sky

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flexing the foot bending the knee and

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then you’re going to stack the hips

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together so the left hip is going to

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stack on top of the right hip opening

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that hip out folding here taking in one

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more deep breath in to nose and then

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gently start to exhale all the air out

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pointing the toes squaring up the hips

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and then stepping the left foot between

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the two hands into your high lunge

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dropping the knee come into your low

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lunge inhale reach the arms up to the

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sky and just hold here always thinking

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about that front knee being on top of

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the ankle and allowing the hips to sink

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forward

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[Music]

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good now both hands coming slightly to

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the right side of your mat you’re gonna

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walk that left foot over to the very

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left edge of your mat coming into our

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lizard posture so rolling the foot to

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the lateral side come on on to your

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elbows and just allow the hips to sink

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low as the knee falls away from you

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now make sure that the foot is almost

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aligned with your elbow or your forearm

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[Music]

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good again just stay present with your

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breath with each exhale allowing

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yourself to let go a little bit deeper

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into this posture focusing on letting go

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of any tension any tightness in your

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left hip

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[Music]

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and then slowly from here let’s come on

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up to our hands tuck your back toes lift

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the back knee and then release the left

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foot into your plank or one-legged plank

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chaturanga dandasana upward facing dog

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on your inhale and exhale downward

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facing dog

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beautiful job just take a moment here in

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this downward-facing dog be inhaling

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into your nose and then exhale once

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you’re ready let’s take the other leg up

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towards the sky flexing the foot bending

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the knee and start to stack the hips

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right hip on top of your left hip think

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about touching the glute with your heel

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increasing the stretch along the quad

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[Music]

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good hold and breathe point the toes

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square off the hips and then stepping

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forward towards the front of your mat

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dropping the back knee to the floor and

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then once you’re ready you reach the

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arms up to the sky into your low lunge

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allowing the hips to sink forward really

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feeling that stretch along the psoas

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muscle opening the front of your body

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deep breath into your nose

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exhales slowly take both hands to the

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very left side of your mat walk your

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foot to the right edge of your mat

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rolling out the foot about the lateral

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side you’re coming over to your elbows

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if you’re comfortable there

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good take a deep breath in exhale out

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allow that need to fall away from your

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body

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one more breath

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dear nose and then exhale start to let

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it go let all that tension melt away

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let’s come back up to our hands tuck

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your back toes lift the back knee bring

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that right leg around plank position

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chaturanga dandasan upward facing dog in

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here

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[Music]

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and exhale downward-facing dog

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slowly coming over teams let’s go ahead

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come over to our mats now

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we’re going to take the butterfly

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posture so what you’re going to do is

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first place both soles of your feet

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together grab those toes and allow them

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use to open inhale and then exhale start

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to fold forward from your hips as your

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00:15:10,220 –> 00:15:11,870
body comes forward you want to think

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about allowing the knees to fall away

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from you opening both hips out if you

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wish you can take your hands and place

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them on top of the knees for an added

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stretch otherwise just stay here

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[Music]

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[Applause]

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let’s just take one more deep breath

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into your nose exhale out slowly come

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back up to your seated position knees

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together just a very gentle when she’ll

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00:15:51,730 –> 00:15:55,000
wipe with the knees side to side letting

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go of any tension in the hips and the

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spine and then crossing the ankles

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together coming into a nice seated

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position on your mat I’d like you to

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close your eyes here rest your hands on

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the knees

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00:16:13,240 –> 00:16:15,320
[Music]

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00:16:15,320 –> 00:16:19,279
and just take this moment bring all of

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your awareness to your breath feeling

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the coolness of the air coming into your

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00:16:26,899 –> 00:16:31,850
nose and the warm leaving your nostrils

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00:16:31,850 –> 00:16:35,380
as you exhale

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just staying completely present in this

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00:16:38,499 –> 00:16:40,160
moment

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00:16:40,160 –> 00:16:42,520
[Music]

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00:16:42,520 –> 00:16:47,200
viewing yourself grounded re-energized

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00:16:47,200 –> 00:16:59,260
and come staying with your bra allow

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00:16:59,260 –> 00:17:01,900
everything else to melt away from you

307
00:17:01,900 –> 00:17:02,760
[Music]

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00:17:02,760 –> 00:17:04,390
[Applause]

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00:17:04,390 –> 00:17:06,089
[Music]

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this is your time free to be still with

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yourself

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nothing to worry about it nothing to do

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to simply breathe

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00:17:26,079 –> 00:17:44,419
[Music]

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00:17:44,419 –> 00:17:47,450
feel the along getting sensation in your

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spine as you inhale reach the arms up to

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the sky and exhale bring the hands

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together to your heart but this time

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bowing down to your heart and sending

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all the love and gratitude to yourself

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this practice for dedicating some time

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to your well-being thank you so much for

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joining me

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namaste I can’t wait to see you again

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[Music]

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[Applause]

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00:18:26,590 –> 00:00:00,000
[Music]

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