Yoga for upper body

15 Min Yoga for Upper Body Strength and Flexibility

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as you inhale extend the arms out in

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front interlace the fingers and round

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the back drawing your chin in towards

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your chest so it feels good for you you

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can move the arms up and down slowly as

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you breathe in between the shoulder

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blades on the next inhale bring the

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hands behind you interlace the fingers

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and lift the chest head looks up

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slightly mini backbend here release the

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hands and bring the arms out in front

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coming on to all fours

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wrists elbows and shoulders and one line

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extend the legs and come into plank pose

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activate the core draw the shoulder

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blades down the back bring your heart

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forward as you come down inhale updog

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exhale roll over the toes

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for a down dog

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spread the fingers push the mat away

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from you and encourage the heels to come

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down to the map don’t worry if they

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don’t get there no tension in the neck

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on the next inhale bring the forearms

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down to the mat try not to let the elbow

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splay out to the side the heels might

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lift up off the mat here even more but

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don’t worry about it

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keep picturing the body as an upside

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down letter V on the next inhale come

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back to plank pose hips in line with the

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body

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shoulders over wrists heart comes

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forward as you come down for chaturanga

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come all the way down onto the stomach

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spider the fingers out inhale lift up

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exhale melt forward try to use just your

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back muscles inhale look over the right

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shoulder exhale melt forward inhale look

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over the left shoulder exhale melt

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forward on the inhale extend the arms

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out in front and lift the right arm and

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left leg toes are spread fingers are

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spread lift as high as you can and

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exhale down inhale other side use your

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back body muscles to lift you exhale

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down inhale both hands both legs come up

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as high as you can exhale come down

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hand’s underneath shoulders Child’s Pose

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take one breath here and on your inhale

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round forward onto all fours curl the

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toes hips lift downward facing dog

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on the next inhale come onto the toes

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bend the knees and hop forward halfway

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left drawing the shoulder blades toward

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each other exhale melt forward chin to

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shins inhale come all the way up exhale

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hands to heart as you inhale squeeze the

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legs together

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Wood cat asana chair pose back is long

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not rounded or arched core is engaged

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shoulders away from the ears exhale

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forward fold inhale halfway left hands

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can be on your legs if they need to

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exhale plant the hands step or jump back

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plank pose activate the core we’ll come

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down for two push-ups on the next inhale

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roll to the knife edge of the right foot

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and lift the left arm keep the hips

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lifted away from the mat keep pushing

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them out away from you with your right

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hand bring the left hand down and roll

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in to the knife edge of the left foot

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lift the right arm lift the hips push

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the mat away from you and he’ll come to

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Center exhale slowly come all the way

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down as you inhale bend the knees use a

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yoga strap or reach back maybe you can

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grab hold of your feet keep the knees in

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line with the hips and as you inhale use

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your back body muscles to peel the chest

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off the mat shoulders away from your

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ears

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legs are still on the mat exhale release

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as you inhale lift both the legs and the

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chest high as you can knees in line with

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the body and if you’d like to you can

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rock back and forth here release the

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pose come into child’s pose

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I was extend head is on the mat hips

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reaching back towards the feet as you

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inhale come up to sit on your shins

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bring the hands out in front and come

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down onto your forearms grab hold of

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opposite elbows interlace the fingers

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and then put the top of your head the

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crown of your head on the mat cupped by

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your fingers lift up for a

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downward-facing dog and then walk the

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feet closer to the body lift one leg and

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then lift the other don’t jump do

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everything with control and maybe you

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just stay there doing that or maybe you

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push into the mat activate the core and

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slowly come up to a headstand draw both

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legs towards each other

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squeeze the legs together activate the

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core spread the toes if you come up with

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your right foot come down with your left

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vice-versa keep pushing them up away

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from you with your forearms most of the

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weight is in your forearms not your head

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come down as slowly as you can and go

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right into Child’s Pose

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you

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as you inhale grab opposite elbows

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hands out in front press together lift

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the hips and walk the feet back so the

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hips are in line with the body plank

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pose on the forearms try not to let the

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elbows roll out away from you draw them

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in but keep them about a forearms

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distance from each other

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as you inhale walk the feet forward for

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dolphin pose this is just downward

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facing dog but on your forearms keep

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pushing them out away from you try not

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to let the weight sink into the elbows

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activate the thighs spend the inner

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thighs to the sky and when you’re ready

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come into downward facing dog lift onto

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the toes bend the knees fire up the core

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jump forward come to sit down on your

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mat come to the top of your mat extend

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the arms out in front slowly begin to

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roll all the way back to lay on your

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back

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as you inhale draw the feet back towards

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the body keep the knees in line with

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hips push into the feet evenly and bring

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the hand’s underneath the body you’ll

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need to roll onto the sides of the arms

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here so you can get a little bit more

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height try not to let the knees open too

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much hips are lifted chest is lifted

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bridge pose you can stay here if you’d

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like to take it further lift the right

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leg spread the toes and then cross a leg

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over the left thigh lift the hips keep

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them even go back to Center and bring

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the right foot down

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whatever you do on one side always try

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to do on the other so when you’re ready

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lift the left foot spread the toes cross

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the leg

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keep the hips even as you lift the foot

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up and slowly come out of the pose you

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can do that one more time or you can

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come into what full wheel pose to do

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that you’ll bring your hands by your

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shoulders on either side of your ears

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fingers pointed in towards the body

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elbows straight up keep the feet hip

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distance apart push into the feet and

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the hands evenly and lift the whole body

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up

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try not to compress the spine think

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about the body as an upside down letter

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you not a V look between your hands if

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you can when you’re ready you can come

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out the same way you went in or you can

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do three little push-ups here remember

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to breathe and find legs from the knees

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all the way up through the shoulders and

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exhale release the pose on your next

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inhale tilt the pelvis back so there’s

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no space between your back and the mat

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lift both legs lift the hips

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shoulderstand do not turn your head when

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you’re in this position keep looking

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straight up towards your belly button

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with your legs you can keep them

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straight up or you can cross them do

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splits bicycle whatever you want to do

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keep the feet activated keep supporting

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yourself with your low back and think

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about lifting up from the center point

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of your body

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keep breathing full deep breaths

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and when you’re ready bring your knees

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in towards your forehead

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you can let go of the low back bringing

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the hands to the mat and then extend the

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legs maybe the toes come and touch on

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the floor behind you keep lifting up

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activate the thighs elongate the

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hamstrings

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use your core as you press into the mat

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lifting the legs and slowly rolling out

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of it with total control

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from here bring the legs about 45

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degrees and come on to the top of your

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head if you’re a girl with a ponytail

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you’ll probably have to take the

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ponytail out so you can come on to the

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head bring the arms out in front

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interlace the fingers and release the

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index fingers lift the chest as high as

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you can use your core press the toes

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together spend the inner thighs towards

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the sky and exhale release inhale right

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knee into the chest exhale release

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inhale left knee to chest

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exhale release from here open the legs

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mat distance apart close the eyes palms

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facing up and relax in shavasana

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