Yoga hip stretch

20 Minute Deep Hip Opening Yoga Practice | SarahBethYoga

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hi Yogi’s welcome to the level 1 deep

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hip opening hatha practice will begin

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this practice seated on your knees and

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heels with your eyes closed focus on

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creating a deep slow breaths

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some of these postures may be intense

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and long holding so just take what works

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for you today and take breaks or

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modifications whenever you want make it

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your own come forward to a tabletop

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position and step your hands forward six

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extra inches for some big hip circles

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drop your hips to one side and circle

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all the way around focus on releasing

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the tension from the outsides of your

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hips and switch directions

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you

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make your way to downward facing dog and

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take a few deep breaths to settle in

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ban your fingers out wide and grip into

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the mat press your chest towards your

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thighs and tilt your tailbone high it’s

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always okay to have a little bend in

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your knees – if your hamstrings are

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feeling tight

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walk your hands back to your feet for

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ragdoll pose grab onto your elbows and

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bend your knees so you can fold even

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deeper sway side to side with a heavy

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upper body release your elbows and toe

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heel your feet together for chair pose

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sit your hips back as if someone was

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scooting a chair up behind you really

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sit back deep and press your inner

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thighs together bring a sense of ease to

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your upper body and tuck your tailbone

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down towards the mat to lengthen your

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lower back sit back even deeper

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and forward fold with soft needs next is

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halfway lift to lengthen your spine and

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hamstrings slide your hands up your

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shins and press your heart forward with

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a flat back try bringing some weight

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into the ball mount to your feet and see

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if you can hinge a little deeper into

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your hips flex the toes back for more

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intensity walk your hands out to

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downward-facing dog

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reach your right leg high and bend your

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right knee up to the ceiling so your

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hips open up feel free to move into any

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variation here ankle rolls knee circles

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or anything else but just keep those

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hands strong

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next inhale straighten your right leg as

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you exhale step it through to a low

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lunge drop your back knee down to the

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mat and reach your arms up for crescent

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moon to create a strong foundation in

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this pose energetically pull your right

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heel and left knee together tuck your

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tailbone under slightly and engage your

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lower abs so you can lengthen out of

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your hips you can always modify by

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placing your hands on your thighs

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keep your left knee on the mat drop your

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arms and just shift your hips back for

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Hanuman asana prep straighten out your

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right leg and breathe deeply to release

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tension from your hamstring

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try not to replace that tension anywhere

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else in the body like in your eyebrows

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jaw or shoulders just breathe

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very deep and work on relaxing next is

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crescent moon shift your hips forward

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lift your arms up inhale exhale

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hanumanasana prep shift the hips back as

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you inhale crescent moon hips press

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forward as you exhale

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haan prep shift back keep going a couple

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more times with your breath inhaling to

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push forward exhaling to push back

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next time you come forward stay there

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and drop your left hand down reach your

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right hand back to grab onto your left

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ankle for a quad stretch even just by

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trying you’ll benefit so don’t give up

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if your ankle is out of reach focus on

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twisting through your upper body and

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reaching back for that angle if you’ve

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got your ankle in your hand try pulling

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it in a little tighter towards me

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release and come back to downward-facing

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dog

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reach your left leg high bend your knee

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and sink your heels so your hips open up

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find a similar variation to what you did

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on the other side and focus on

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maintaining a deep calm breath and

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strong hands

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next inhale straighten out your left leg

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as you exhale step it through to a low

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lunge set up for crescent moon and when

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you’re ready reach your arms up keep

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your upper body relaxed and soften your

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shoulders focus on engaging your lower

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half as if you are pulling your left

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heel and right knee together this should

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help you get a bigger opening through

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your hip flexor especially if you tuck

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your tailbone under engage your lower

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abs

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deepen your breath

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keep your right knee down and shift your

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hips back for Hanuman asana prep take a

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few deep and slow breaths to encourage

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your hamstring to relax breathe length

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into your spine and let your forehead

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drop down towards your knee

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come forward to crescent moon full

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inhale

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as you exhale push it back hanumanasana

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prep slow and controlled

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inhale crescent moon exhale Haan prep

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now keep going and follow your breath

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one breath one movement

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this time stay forward and drop your

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right hand down to the mat reach your

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left hand back and grab onto your right

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ankle

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whenever you reach back like this make

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sure your palm is open and thumb

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pointing up this is safe for your

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shoulder and allows you to twist open as

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well as pull your ankle in take a few

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expansive breaths release and step both

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feet to the top of your mat formal asana

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separate your feet mat distance heels in

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toes out and squat down bring your hands

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to heart center and use your elbows to

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press your knees open drive your hips

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down and lift your heart up

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feel free to stay still or even wiggle

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side to side but keep your breath slow

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rhythmic and deep focus on releasing the

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tension from your inner thighs

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release and step back into

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downward-facing dog

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inhale reach your right leg high exhale

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half pigeon bring your right knee to

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your right wrist and right ankle towards

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your left wrist you can always modify

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this pose by pulling your ankle in

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towards your hips instead of out towards

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your wrists

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wherever will allow your hips to be

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square and even lower down whenever

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you’re ready and just relax

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if this pose really doesn’t feel good

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then lay on your back and take a figure

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4 instead let go of any tensing or

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flexing in your hips shoulders or jaw

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and just soften

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walk your hands back up curl your back

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toes under and come back to

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downward-facing dog

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pedal out the legs

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next inhale reach your left leg high

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exhale half pigeon find a similar

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variation to what you did on the other

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side and you want your hips to be square

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so push your left hip back right hip

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forward lower down whenever you’re ready

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rest your forehead on something it could

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be stacked fists stacked wrists or even

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down the ground and allow all the

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muscles in your body to soften from

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eyebrows to tones

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deep in your belly breath to encourage

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this relaxation

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you

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you

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slowly rise and make your way to your

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final downward-facing dog

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step all the way through to seated and

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lie down on your back set up for bridge

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pose so your knees are bent feet are

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flat pull your heels in so close your

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fingers can barely graze them then tilt

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your tailbone high lift your hips and

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spine off the mat and keep your tailbone

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tucking up knees pressing forward focus

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on creating a deep belly breath

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and slowly lower keep your tailbone

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tucking up and when your hips come back

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down to the mat let your knees fall open

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for soup to baddha konasana take a few

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deep and slow breaths to let your inner

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thighs soften

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engage your core and pull your knees

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together bring your right knee to your

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chest and extend your left leg long down

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on the mat reach your right arm 90

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degrees from your side and for a supine

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twist pull your knee across the body to

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add the bretzel variation bend your left

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knee reach down with your right hand and

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grab on to your ankle

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you might need to inchworm your left

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knee back a couple inches but you should

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feel quite a stretch in your left hip

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flexor and quad breathe to melt your

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body in place

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release the bretzel first then undo your

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twist and switch sides bring your left

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knee to your chest right leg extends

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long reach your left arm from your side

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90 degrees and pull your knee across the

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body for the bretzel bend your right

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knee reach down with your left hand and

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grab your ankle

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inchworm your right knee back if you did

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on the other side allow your breath to

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be full and expansive

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release the bretzel undo your twist pull

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both knees in and take happy baby pose

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grab the inner arches ear feet and

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spread your ankles open pull your feet

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down with your hands and push back into

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your hands with your feet stay still or

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rock side to side

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and slowly release into your final

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shavasana take up some space on your mat

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and close your eyes relax your hips

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shoulders and all the smallest muscles

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in your face

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allow yourself to completely soften and

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relax for at least one good minute

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you

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when you’re ready to come out just

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wiggle out your fingers toes ankles and

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wrists then roll on to one side before

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pressing yourself up to seated

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bring your hands to heart center and

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thank yourself for committing to your

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practice today and I thank you namaste

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have a great day Yogi’s if you enjoyed

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this practice try the other hatha yoga

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videos I have in the hatha yoga playlist

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if you’re feeling extra flexible try the

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level 2 deep hip opening practice and

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come find me on Facebook for updates

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notifications and just a whole lot more

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yoga I’d love to get to know you guys a

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little bit better so come say hi there

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and I’ll see you soon

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