Yoga fusion

Yoga Fusion Workout: Total Body Strength & Flexibility

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practice with intelligence keep your

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mind clear focus on your breathing and

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enjoy yourself

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we’ll start in sukhasana a comfortable

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cross-legged position feel your sit

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bones pressing evenly against the floor

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as you lengthen the spine up and out of

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the pelvis the sacrum the triangular

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bone at the base of the spine drops

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downward as the crown of the head lifts

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toward the ceiling begin to breathe in

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and out through your nose make your

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inhalations and exhalations as long and

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smooth as possible inhale feel the

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gentle expansion of the ribs and the

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chest exhale come on to all fours place

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your hands shoulder distance apart

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directly under your shoulders the knees

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are hip distance apart falling just

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below the hips we’ll warm up the spine

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working the breath matching the movement

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to the breath inhale lift your sit bones

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lift your chest gently draw the head

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back exhale pull the belly in round the

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back look to the tip of the nose keep

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the arms straight good inhale lift the

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sit bones now broaden through the chest

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as you draw the head back exhale pull

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the belly button to the spine arch it up

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take it a little bit higher look to the

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tip of your nose inhale take the sit

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bones up again open the heart

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smooth even breathing draw the belly in

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drop the sacrum look to the tip of the

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nose really arch it up now curl your

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toes under press onto the balls of the

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feet lift your sit bones up press them

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back lower the heels toward the floor

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coming into downward facing dog if your

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legs are very tight watch Jill’s

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modification keep broadening the palms

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into the floor spreading the fingers

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evenly if your legs are straight draw

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the kneecaps up toward the pelvis the

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feet are separated hip distance apart

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lengthen through the whole spine we’ll

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warm up the feet the ankles and the

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calves

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inhale press onto the balls of the feet

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keep stretching the arms long exhale

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slowly lower the heels down inhale press

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onto the balls of the feet lengthen the

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neck exhale slowly lower the heels keep

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your gaze between the feet on the mat

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last time inhale press it up feel the

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muscles of the arms working keeping the

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upper body steady exhale slowly lower

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the feet down inhale fill the lungs

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completely exhale step the left foot

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slightly in toward the right now inhale

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the right leg up behind you stretch it

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long keep your hips square exhale draw

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the knee through coming into a lunge

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putting a towel under the left knee if

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you need to inhale sweep the arms up

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exhale the palms come down and you press

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again to downward facing dog

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sink the heels now separate the shoulder

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blades away from one another broaden the

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upper back step the right foot in

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slightly inhale lift the left leg up

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stretch it long press the right heel

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down toward the floor now activate the

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belly as you draw the knee through

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come into your lunge the inhale sweeps

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the arms up exhale take it forward press

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to downward facing dog

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smooth even breathing set up the rhythm

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of the breath in the body exhale bend

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the knees walk the feet to meet the

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hands separate the feet hip distance

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apart take a little bend rest the ribs

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on the thighs and fold forward into bent

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leg oten asana fold the arms lengthen

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the neck look to the tip of the nose and

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breathe now press the feet firmly into

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the floor standing forward bend exhale

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release the arms down

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inhale sweep them behind you press the

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palms together if you can otherwise take

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a towel interlace the fingers

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now we straighten the arms take the

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crown of the head down and we breathe

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into the shoulder girdle stretching and

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opening the shoulders

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good exhale bring the palms to the shins

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inhale stretch the spine long flat back

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exhale fold forward keeping the bend in

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the knees inhale slowly roll yourself up

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to standing

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vertebra by vertebra taking the crown of

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the head up toward the ceiling keeping

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the feet hip distance apart inhale reach

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the arms up now really reach toward the

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ceiling and press onto the balls of the

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feet and exhale drop it down inhale up

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really let it go and exhale release

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inhale reach it up last time and exhale

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release lift the heart open the arms

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take the gaze up exhale press the palms

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behind you interlace the fingers lift

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the heart draw the shoulders back look

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up exhale fold forward bending the knees

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if you need to breathing into the backs

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of the legs and the shoulders keep

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lengthening the neck drawing the

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shoulders away from the ears exhale

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release the palms to the floor inhale

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stretch it long to flat back exhale fold

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moving fluidly inhale sweep the arms up

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we’ll take the gaze up exhale the hands

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in front of the heart some musty teehee

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neutral standing we’re ready to start

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Surya namaskara a our first Sun

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Salutation Sun Salutations warm the

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entire body as they build strength

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beginners will watch Jill’s

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modifications step the mounds of the big

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toes together exhale release the arms to

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the side

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broaden the collarbones lift the

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kneecaps up inhale sweep the arms up

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look up exhale fold forward release the

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neck look to the tip of your nose good

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inhale stretch it long to flat back

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exhale step back to plank coming into a

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firm straight plank activate the muscles

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of the belly to support your posture

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don’t sag down don’t let your bottom

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stick up behind you

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beginners we’ll take the knees to the

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floor bend the elbows keep them at your

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sides lower to chaturanga hover of huges

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from the floor now the inhale lifts you

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up lift the heart and brings you into

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upward facing dog exhale press back

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downward facing dog

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stretching the arms long moving the

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shoulder blades away from one another

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pressing the heels toward the floor take

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the gaze between the feet smooth even

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breath exhale bend the knees look

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forward walk the feet forward the mounds

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of the big toes come together unless

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you’re modifying inhale to flat back

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exhale fold a nice deep forward bend

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inhale arms sweep up look up exhale

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samasthiti good this time with a little

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more flow inhale arms sweep up look up

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exhale fold it forward

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inhale lengthen out exhaling will step

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or float back to chaturanga inhale press

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up to upward dog lift the heart exhale

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downward facing dog

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fill the lungs completely as you inhale

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exhale step the left foot slightly to

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the right inhale again we stretch the

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right leg up behind us

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keeping the hips square pressing the

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palms into the mat stretching through

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the inner and outer right leg inhale

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press onto the ball of the left foot

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exhale lower it down working the calf

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inhale up exhale down

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keep the body very still inhale on to

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the ball of the foot exhale down take

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the right foot down coming back into

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downward facing dog

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a nice long full inhalation step the

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right foot in slightly inhale the left

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leg up inhale come onto the ball of the

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right foot exhale slowly lower it down

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keep stretching the arms long inhale up

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exhale down last time inhale press way

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up feel the sensation in the calf as it

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works exhale down take the left foot

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down come back into downward facing dog

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bend the knees look forward walk or

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lightly float the feet forward inhale to

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flat back exhale fold inhale press into

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the floor of the feet as you sweep the

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arms up take the gaze up exhale sum us

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ttk

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hands in front of the heart surya

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namaskara be our second Sun Salutation

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it’s a little more difficult it really

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warms the body starts to work the legs

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inhale come to utkatasana chair pose

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sink the hips low exhale fold over the

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legs look to the tip of the nose inhale

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to flat back exhale step or float it

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back to chaturanga we move through our

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vinyasa inhale upward facing dog exhale

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downward dog

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stretch it long sink the heels spin the

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left heel in ground the outer edge of

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the left foot step the right foot

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forward come to warrior one look up

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exhale fold forward plant the palms

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slowly smoothly we move through a

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vinyasa inhale the heart lifts the

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shoulders draw back exhale downward

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facing dog long arms long spine spin the

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right heel in step the left foot forward

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we want the knee over the ankle

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straighten the right leg inhale sweep

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the arms up look up exhale forward

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slowly move through your vinyasa

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as you inhale the chest lifts and opens

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exhale the sit bones lift up and back

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sink the heels down take the gaze

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thoughtfully between the feet stretch

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the breath long spin the left heel in

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again step the right foot forward this

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time we’ll keep the palms shoulder

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distance apart nice deep lunge the right

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thigh should be parallel to the floor

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keep drawing the right hip back around

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the outer edge of the back foot sink it

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down a little lower you should

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feel your legs working reach up a little

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higher good exhale take it forward press

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to downward dog spin the right heel in

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step the left foot forward coming again

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to Veerabhadra snow one where one inhale

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the arms up now draw the arms back by

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the ears sink it a little lower smooth

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even breathing sink it even lower work

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the quads good

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exhale forward come to downward dog bend

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the knees look forward walk or float

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forward it’s a flat back exhale fold

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inhale sink the hips come to utkatasana

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we’ll stay here working the thighs okay

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toss on a chair pose keep reaching the

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fingers toward the ceiling exhale

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release the arms take them out to the

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side shift the weight back on the heels

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sink it down a little more you can feel

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your quads now now stretch the arms

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forward good good inhale come all the

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way up exhale the hands in front of the

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heart

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bend the knees bring the fingertips

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together step the feet wide apart bring

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the hands to the waist we’ll spin the

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left leg out draw the right toes in

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slightly look down and make sure that

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you could draw a line from the left heel

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through the arch of the right foot

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inhale take your arms wide exhale bend

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the left leg come into a deep lunge

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00:15:07,370 –> 00:15:10,730
beeramid rosna to warrior two

264
00:15:10,730 –> 00:15:13,230
stretch the fingertips away from one

265
00:15:13,230 –> 00:15:15,660
another now take your gaze out over the

266
00:15:15,660 –> 00:15:21,420
left fingertips keep lifting in the

267
00:15:21,420 –> 00:15:23,700
front of your body as you drop the

268
00:15:23,700 –> 00:15:25,940
shoulder blades down the back

269
00:15:25,940 –> 00:15:28,820
ground the outer edge of the right foot

270
00:15:28,820 –> 00:15:32,880
breathe fully sink it down a little

271
00:15:32,880 –> 00:15:38,700
lower work the quads good inhale up

272
00:15:38,700 –> 00:15:41,610
exhale feet to neutral hands to the

273
00:15:41,610 –> 00:15:44,910
waist use your quads and spin the right

274
00:15:44,910 –> 00:15:49,410
leg out inhale the arms wide exhale come

275
00:15:49,410 –> 00:15:52,140
back to veerabhadra’s on up to warrior

276
00:15:52,140 –> 00:15:56,940
two relax your shoulders press the right

277
00:15:56,940 –> 00:16:00,930
knee out keep drawing the right sit bone

278
00:16:00,930 –> 00:16:05,130
under you pressing the knee out take the

279
00:16:05,130 –> 00:16:08,520
gaze out the right thigh again should be

280
00:16:08,520 –> 00:16:11,570
parallel to the floor

281
00:16:13,580 –> 00:16:16,880
inhale up keep the arms stretched open

282
00:16:16,880 –> 00:16:20,850
bring the feet back to neutral spin the

283
00:16:20,850 –> 00:16:22,640
left leg out draw the right toes in

284
00:16:22,640 –> 00:16:26,190
inhale lengthen the spine exhale come to

285
00:16:26,190 –> 00:16:30,930
Veerabhadra co2 inhale exhale come into

286
00:16:30,930 –> 00:16:33,840
beginners parsvakonasana intense side

287
00:16:33,840 –> 00:16:36,060
stretch take your gaze up to the right

288
00:16:36,060 –> 00:16:39,290
thumb beginning students will stay here

289
00:16:39,290 –> 00:16:41,880
take your left fingertips or palm to the

290
00:16:41,880 –> 00:16:45,020
floor spend the right palm to the floor

291
00:16:45,020 –> 00:16:48,060
stretch the right arm out over the face

292
00:16:48,060 –> 00:16:50,600
now take your gaze up to the ceiling

293
00:16:50,600 –> 00:16:54,060
create as much length as possible from

294
00:16:54,060 –> 00:16:56,280
the outer edge of the right foot through

295
00:16:56,280 –> 00:17:00,390
the right arm and fingertips don’t

296
00:17:00,390 –> 00:17:03,450
collapse onto the thigh keep lifting and

297
00:17:03,450 –> 00:17:07,949
stretching long good inhale come back to

298
00:17:07,949 –> 00:17:12,380
your bar asana to a nice solid warrior 2

299
00:17:12,380 –> 00:17:16,560
exhale completely inhale slowly stretch

300
00:17:16,560 –> 00:17:18,270
it up don’t come out of it too soon

301
00:17:18,270 –> 00:17:21,980
spin the left foot in right foot out

302
00:17:21,980 –> 00:17:26,250
inhale tall spine exhale come to veera

303
00:17:26,250 –> 00:17:30,720
to warrior two take the right forearm

304
00:17:30,720 –> 00:17:36,630
down look to the left thumb and now

305
00:17:36,630 –> 00:17:38,760
we’ll come fully into partial konasana

306
00:17:38,760 –> 00:17:44,210
intense side stretch taking the gaze up

307
00:17:44,210 –> 00:17:47,030
keep pressing the right knee out

308
00:17:47,030 –> 00:17:50,900
activating the glutes and the quads

309
00:17:52,480 –> 00:17:56,360
stretch it long inhale come back to

310
00:17:56,360 –> 00:18:00,500
warrior two exhale turn over the leg

311
00:18:00,500 –> 00:18:03,260
move through your vinyasa lowering to

312
00:18:03,260 –> 00:18:10,630
chaturanga inhale upward dog exhale

313
00:18:10,630 –> 00:18:17,540
downward facing dog you’ve just started

314
00:18:17,540 –> 00:18:20,300
to work the legs smooth out the

315
00:18:20,300 –> 00:18:24,790
breathing bend the knees look forward

316
00:18:24,790 –> 00:18:30,550
float forward inhale to flat back exhale

317
00:18:30,550 –> 00:18:37,780
fold inhale utkatasana sink the hips low

318
00:18:37,780 –> 00:18:43,430
exhale samasthiti neutral standing bring

319
00:18:43,430 –> 00:18:45,980
the hands to the waist step the feet

320
00:18:45,980 –> 00:18:49,970
wide straddle your mat spin the right

321
00:18:49,970 –> 00:18:53,780
leg out then the left make sure that you

322
00:18:53,780 –> 00:18:55,460
can direct your knees out over the

323
00:18:55,460 –> 00:18:57,320
center of the foot so you don’t want

324
00:18:57,320 –> 00:18:58,730
your feet turned out and your knees

325
00:18:58,730 –> 00:19:02,020
falling in inhale stretch the arms wide

326
00:19:02,020 –> 00:19:06,560
exhale come into a deep plie now drop

327
00:19:06,560 –> 00:19:08,890
the pelvis directly below the spine

328
00:19:08,890 –> 00:19:12,580
press the knees out

329
00:19:13,490 –> 00:19:17,220
sink it a little lower really press

330
00:19:17,220 –> 00:19:18,630
those knees out that’s where you’re

331
00:19:18,630 –> 00:19:20,399
going to feel the work when you create

332
00:19:20,399 –> 00:19:23,130
depths in the posture and press the

333
00:19:23,130 –> 00:19:25,200
knees open good now

334
00:19:25,200 –> 00:19:29,760
inhale stretch it up don’t pop up exhale

335
00:19:29,760 –> 00:19:32,010
take it down again don’t be too eager to

336
00:19:32,010 –> 00:19:32,840
get out of it

337
00:19:32,840 –> 00:19:35,309
good now keep lifting through the crown

338
00:19:35,309 –> 00:19:38,610
of the head the breath is still smooth

339
00:19:38,610 –> 00:19:41,179
and even

340
00:19:43,250 –> 00:19:46,309
inhale stretch it up

341
00:19:46,309 –> 00:19:50,820
this time we’ll pulse it down and exhale

342
00:19:50,820 –> 00:19:57,090
one two three four five six seven eight

343
00:19:57,090 –> 00:20:02,039
drop the arms and lift three four and

344
00:20:02,039 –> 00:20:08,580
drop two three four five six seven eight

345
00:20:08,580 –> 00:20:12,899
and drop lift reach through the arms the

346
00:20:12,899 –> 00:20:15,059
fingertips press onto the balls of the

347
00:20:15,059 –> 00:20:21,120
feet lower the heels bring the hands in

348
00:20:21,120 –> 00:20:24,450
front of the heart to the waist just

349
00:20:24,450 –> 00:20:28,610
spin the feet in and step them together

350
00:20:29,040 –> 00:20:31,780
well commented Rick sauce in a tree pose

351
00:20:31,780 –> 00:20:34,870
it’s a balancing posture if you need to

352
00:20:34,870 –> 00:20:37,290
modify it watch what Jill is doing

353
00:20:37,290 –> 00:20:39,880
ground all four corners of left foot

354
00:20:39,880 –> 00:20:41,220
into the floor

355
00:20:41,220 –> 00:20:44,320
activate the left quads take the crown

356
00:20:44,320 –> 00:20:47,230
of the head up draw the right heel to

357
00:20:47,230 –> 00:20:52,330
the top of the left thigh press the

358
00:20:52,330 –> 00:20:56,350
palms together in front of the heart now

359
00:20:56,350 –> 00:20:58,600
follow the breath up and down the

360
00:20:58,600 –> 00:21:00,640
central channel of the body the shoshone

361
00:21:00,640 –> 00:21:09,370
the channel inhale take the arms up let

362
00:21:09,370 –> 00:21:13,680
your face be soft don’t clench the jaw

363
00:21:13,680 –> 00:21:19,920
exhale lift the heart take the gaze up

364
00:21:21,830 –> 00:21:29,040
softly bend the elbows and exhale the

365
00:21:29,040 –> 00:21:32,930
hands back to namaste release the pose

366
00:21:32,930 –> 00:21:34,170
good

367
00:21:34,170 –> 00:21:36,600
now we’ll do it on the other side firmly

368
00:21:36,600 –> 00:21:41,060
ground the foot lift the kneecap up

369
00:21:43,430 –> 00:21:46,580
press the hands evenly into one another

370
00:21:46,580 –> 00:21:51,950
smooth even breathing inhale the arms up

371
00:21:51,950 –> 00:21:54,330
remember that the work is in the muscles

372
00:21:54,330 –> 00:22:02,250
of the legs not the face good keep

373
00:22:02,250 –> 00:22:04,110
grounding through the foot as you reach

374
00:22:04,110 –> 00:22:06,270
through the fingertips and exhale lift

375
00:22:06,270 –> 00:22:09,320
the heart look up

376
00:22:13,750 –> 00:22:16,790
and bring the palms back together

377
00:22:16,790 –> 00:22:19,820
release the foot to the ground release

378
00:22:19,820 –> 00:22:20,800
the hands

379
00:22:20,800 –> 00:22:24,620
separate the feet hip-distance inhale

380
00:22:24,620 –> 00:22:27,230
reach the arms up press onto the balls

381
00:22:27,230 –> 00:22:29,450
of the feet exhale the hands in front of

382
00:22:29,450 –> 00:22:30,170
the heart

383
00:22:30,170 –> 00:22:34,400
bend the knees drop the heels fold

384
00:22:34,400 –> 00:22:40,390
forward inhale stretch the spine long

385
00:22:40,390 –> 00:22:44,960
exhale step back to downward dog sink

386
00:22:44,960 –> 00:22:47,390
the heels toward the floor stretch the

387
00:22:47,390 –> 00:22:50,360
arms long bend the knees

388
00:22:50,360 –> 00:00:00,000
come to sitting

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