Yoga meltdown level 2 download

30 Minute Power Yoga Workout | Warrior Strength

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welcome to the level 2 warrior strength

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practice will begin in a child’s pose

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where you can ground down with a few

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deep breaths in and out through your

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nose

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rise up into a tabletop on your hands

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and knees and turn your right hand

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around palm down fingers pointing

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towards your knee big breath in and out

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replace your right hand and turn your

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left hand around big breath in and out

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replace your left hand and flip your

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right palm up and turn it around fingers

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pointing towards your knee big breath in

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and out

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replace your right hand and flip your

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left palm up fingers pointing towards

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knees big breath in and out replace your

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left hand and make a way to downward

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facing dog

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invite lengthen your spine as you warm

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up your legs

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you

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step forward into a rag doll at the top

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of your mat and grab on to your elbows

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bend your knees and sway side to side

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release your elbows in toe heal your

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feet together then slowly unroll all the

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way up to standing when you reach the

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top bring your hands together at heart

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center

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close your eyes and bring your awareness

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to your breath as you set up your

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victorious breath control called ujjayi

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pranayama so as you breathe in and out

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through your nose gently constrict the

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muscles in your throat as if you were

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snoring softly this way you can hear and

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pace your breath keep this breath

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control

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blink your eyes open and reach your arms

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up for Mountain Pose inhale exhale to

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forward fold inhale halfway lift flat

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back and exhale chaturanga high to low

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plank plant your hands and step your

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feet back as you lower down upward

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facing dog as you breathe in downward

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facing dog as you breathe out next

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inhale look up to your hands bend your

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knees as you exhale step or hop to the

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top of your mat halfway lift on your

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breath in fold as you breathe out inhale

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Mountain Pose arms up

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exhale forward fold come all the way

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down halfway lift

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breath in chaturanga high to low as you

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breathe out inhale updog exhale down dog

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send it back keep going inhale look up

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step or hop to the top of your mat

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halfway lift to lengthen your spine and

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forward fold even deeper inhale Mountain

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Pose exhale forward fold one more

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halfway lift and chaturanga high to low

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plank up dog big breath in send it back

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to downward facing dog

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inhale look up exhale step or hop to the

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top of your mat and hang in a forward

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fold to reconnect with your control you

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je pranayama

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those were traditional Sun Salutation

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ace now for our Europe ease on your next

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inhale stand up Mountain Pose exhale to

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forward fold and chaturanga big inhale

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upward facing dog exhale to down dog and

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step or hop forward top of the mat keep

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going inhale Mountain Pose arms up

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exhale forward fold and chaturanga

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stay calm up dog as you breathe in

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exhale to down dog and step or hop

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forward three more inhale Mountain Pose

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exhale fold and chaturanga high to low

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you can modify on your knees upward

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facing dog inhale exhale down dog and

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step or hop forward top of the mat two

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more Mountain Pose exhale fold and

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chaturanga upward facing dog exhale to

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down dog and step or hop forward last

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one inhale Mountain exhale fold and

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chaturanga upward facing dog exhale down

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dog and step or hop forward to hang out

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in a forward fold as you come back to

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your breath

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go heal your feet together and take

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chair pose sit back reach your arms

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overhead and sink into your chair to

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engage the muscles in your legs inhale

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here exhale airplane your arms and step

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your left foot back then spin your left

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heel down and reach your arms up for

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warrior one square off to the top of

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your mat as you sink into your front

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knee big inhale exhale airplane arms and

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launch into a full airplane pose slow

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and strong next inhale reach your arms

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overhead for warrior three then exhale

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bring your hands to heart center and

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place your left foot next to your right

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as you sit into your chair inhale reach

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your arms up for traditional chair pose

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exhale airplane arms and step your right

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foot back spin your right heel down and

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reach your arms up for warrior one

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anchor into your feet as you square off

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your hips and lengthen your torso big

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inhale exhale full airplane pose launch

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off your back foot and roll your

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shoulders open with your warrior

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strength reach your arms overhead for

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warrior three

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and on your next exhale bring your hands

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to heart center and sit into your chair

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let’s flow inhale chair pose arms up

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exhale airplane arms and step your left

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foot back for warrior one inhale reach

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up exhale launch into your full airplane

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as you inhale warrior three reach your

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arms overhead then exhale hands at heart

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center sit into your chair inhale arms

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up exhale airplane arms and step your

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right foot back for warrior one big

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breath in as you breathe out launch into

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airplane inhale warrior three exhale

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hands at heart center sit deep one more

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time inhale arms up exhale airplane arms

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step your left back for warrior one

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inhale exhale airplane slow and strong

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warrior three and hands at heart center

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sit deep inhale arms up exhale step your

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right foot back for warrior one breathe

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in as you exhale airplane with grace

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warrior three and sit deep into your

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chair and hold

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reach your arms up and sit even deeper

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collect your breath and feel your legs

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engage sit deeper so your thighs are

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parallel to the ground set even deeper

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as if you are trying to get your hips to

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your heels and eventually take a seat on

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your mat and set up boat pose

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grab the back see your thighs and lift

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your heart and knees towards each other

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keep this lift the entire time and

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you’re welcome to take any variation or

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modification that might serve you

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practice your courage focus and

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determination within your smooth

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controlled breath soften the muscles in

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your face so you can approach these

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challenging postures with a sense of

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ease

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I’ll lie down and take a long body

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stretch fo tips to fingertips

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pull your knees in and rock-and-roll the

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length of your spine front and back to

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gain momentum for rock and roll shoot

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eventually cross your ankles and roll

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over your feet plant your hands shoot

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your feet back into a low plank and hit

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upward facing dog to lengthen your belly

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press it back to down dog to lengthen

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your spine come forward to a high plank

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then lower down to your forearms for a

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forearm plank only for 45 seconds here

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everything is pushing away from the mat

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nothing gives in to gravity that is what

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will make you stronger keep your neck

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and aligned your spine drive back

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through your heels and engage your core

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as if someone was going to kick you in

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the ribs and within all of this strength

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your breath mind and the muscles in your

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face are calm

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zip your legs and feet together and roll

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onto one side for a 45 second side plank

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place your top hand on your top hip as

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you stack and flex your feet keep your

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hips arcing up neck and line and you can

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always modify with your bottom knee down

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relax any clenching and turn up your

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ujjayi pranayama as you focus on staying

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calm and grounded especially when you’re

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feeling challenged

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with grace switch sides

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face these challenging postures like a

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warrior with courage strength and a

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sense of ease add a little smile

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so not only lighten the posture but to

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show the world just how strong you are

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this is cake your breath is smooth and

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you’re in control

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gracefully come back to your forearms

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and take a seat for a sip of water or

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towel off if nothing else remember that

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this is practice not perfect so you’re

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practicing your warrior strength on the

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mat through physical postures through

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breath control through focus

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determination all of this so that you

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can apply it off the mat into the

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battlefield or life do the work here

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when you’re ready

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meet me in downward facing dog for one

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last flow

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from down dog reach your right leg high

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then tap your right knee to your right

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elbow inhale reach your right leg high

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exhale knee to nose inhale reach exhale

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tap your left elbow really make that

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contact us once inhale reach step it

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through to a low lunge reach your right

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arm high for a dragonfly drop your

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bottom hand on fingertips so your core

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is strong and use this core strength to

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slowly rise into an open arm twist gaze

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is set on one spot and you je breath is

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on for Crescent lunge reach both arms

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overhead and anchor your weight into

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your front foot then launch into a full

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airplane pose with your shoulders

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rolling open gracefully step back and

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open up into a warrior 2 with your core

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tight then for extended side angle take

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your right arm inside of your right shin

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and reach your left arm high keep your

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legs as they are and use your core to

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transition to reverse warrior right arm

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reaches high and inhale to lengthen your

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side body exhale chaturanga take both

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hands down to the mat and lower down

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with strength upward facing dog exhale

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downward facing dog

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reach your left leg high tap your left

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elbow

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inhale reach exhale need a nose inhale

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reach exhale tap your right elbow make

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that contact just once

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inhale reach low lunge

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knees stacked on top of your ankle reach

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your left arm high with a lightness in

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your bottom hand set your gaze and use

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your core to lift up into your open arm

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twist slow and strong inhale Crescent

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lunge arms up round down and exhale

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to launch into your airplane pose

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slow and Steady’s step back and open up

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until warrior to keep your core strong

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for extended side angle reach your left

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arm down and right arm high do your best

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not to cave forward but spiral open and

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lean back on your next inhale reach your

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left arm high for reverse warrior then

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take both hands down to the mat for high

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to low plank lead with your heart elbows

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graze your ribs inhale upward facing dog

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00:16:38,139 –> 00:16:41,769
exhale send it back to down dog and

266
00:16:41,769 –> 00:16:44,410
let’s flow follow the peace of your

267
00:16:44,410 –> 00:16:46,180
breath as you inhale reach your right

268
00:16:46,180 –> 00:16:51,240
leg high exhale tap your right elbow

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00:16:51,240 –> 00:16:59,040
inhale reach knee to nose inhale reach

270
00:16:59,040 –> 00:17:02,279
tap left elbow

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00:17:02,279 –> 00:17:06,990
laughs reach low lunge step it through

272
00:17:06,990 –> 00:17:09,579
inhale dragonfly right arm reaches high

273
00:17:09,579 –> 00:17:14,679
and exhale to slowly rise Crescent lunge

274
00:17:14,679 –> 00:17:18,130
as you breathe in launch into airplane

275
00:17:18,130 –> 00:17:22,150
as you breathe out inhale warrior to

276
00:17:22,150 –> 00:17:26,939
open up exhale to extended side angle

277
00:17:26,939 –> 00:17:29,490
reverse warrior as you breathe in

278
00:17:29,490 –> 00:17:31,929
chaturanga high to low as you breathe

279
00:17:31,929 –> 00:17:35,380
out try not to rush upward facing dog

280
00:17:35,380 –> 00:17:38,470
exhale downward facing dog

281
00:17:38,470 –> 00:17:43,840
inhale left leg tap left elbow inhale

282
00:17:43,840 –> 00:17:50,910
reach need a nose reach tap right elbow

283
00:17:50,910 –> 00:17:56,500
last reach low lunge inhale dragon fly

284
00:17:56,500 –> 00:18:00,540
left arm high as you exhale slowly rise

285
00:18:00,540 –> 00:18:04,150
Crescent lunge on your breath in launch

286
00:18:04,150 –> 00:18:07,840
into airplane as you breathe out inhale

287
00:18:07,840 –> 00:18:11,620
warrior two to extended side angle as

288
00:18:11,620 –> 00:18:15,130
you exhale reverse warrior

289
00:18:15,130 –> 00:18:20,470
breath in chaturanga breath out then you

290
00:18:20,470 –> 00:18:22,150
also through to your downward facing dog

291
00:18:22,150 –> 00:18:24,580
and fewer cues this last time through

292
00:18:24,580 –> 00:18:28,990
right leg tap right elbow

293
00:18:28,990 –> 00:18:37,460
inhales reach need a nose reach left

294
00:18:37,460 –> 00:18:45,950
elbow reach the low lunge dragonfly

295
00:18:45,950 –> 00:18:51,470
inhale and slowly rise Crescent lunge

296
00:18:51,470 –> 00:18:59,780
exhale airplane inhale warrior two to

297
00:18:59,780 –> 00:19:05,380
extended side angle reverse warrior

298
00:19:05,380 –> 00:19:09,620
chaturanga high to low vinyasa through

299
00:19:09,620 –> 00:19:11,440
to downward facing dog

300
00:19:11,440 –> 00:19:14,510
and when you get there reach your left

301
00:19:14,510 –> 00:19:18,309
leg high you know where to go left elbow

302
00:19:18,309 –> 00:19:25,280
inhale reach need a nose reach across

303
00:19:25,280 –> 00:19:28,900
the body make that contact last reach

304
00:19:28,900 –> 00:19:34,490
low lunge for dragonfly inhale slow rise

305
00:19:34,490 –> 00:19:35,620
as you exhale

306
00:19:35,620 –> 00:19:42,160
next is Crescent lunge airplane

307
00:19:42,409 –> 00:19:53,899
warrior to extend reverse chaturanga

308
00:19:55,220 –> 00:19:59,700
upward facing dog downward facing dog

309
00:19:59,700 –> 00:20:01,560
this time inhale reach your right leg

310
00:20:01,560 –> 00:20:04,290
high exhale right knee to right wrist

311
00:20:04,290 –> 00:20:07,830
set up half pigeon layer shin flat on

312
00:20:07,830 –> 00:20:10,050
the mat and open your knee up wide to

313
00:20:10,050 –> 00:20:13,920
hit your para formas sink into your hips

314
00:20:13,920 –> 00:20:18,180
and surrender down to your forearms or

315
00:20:18,180 –> 00:20:19,650
maybe your forehead down to the mat just

316
00:20:19,650 –> 00:20:24,060
find a position that serves you and at

317
00:20:24,060 –> 00:20:25,590
this point you can let go of your ujjayi

318
00:20:25,590 –> 00:20:29,910
pranayama instead breathe deeply into

319
00:20:29,910 –> 00:20:32,540
your belly

320
00:20:45,760 –> 00:20:48,800
walk your hands back up curl your back

321
00:20:48,800 –> 00:20:50,810
toes under reach your right leg high

322
00:20:50,810 –> 00:20:53,330
bend your knees sink your heel and if

323
00:20:53,330 –> 00:20:55,130
you’re feeling open catch yourself in a

324
00:20:55,130 –> 00:20:57,500
flip dog with your hips lifting hard

325
00:20:57,500 –> 00:21:05,480
open right arm reaching forward make

326
00:21:05,480 –> 00:21:06,530
your way back to down dog

327
00:21:06,530 –> 00:21:08,800
and inhale reach your left leg high

328
00:21:08,800 –> 00:21:12,770
exhale half pigeon set it up the same as

329
00:21:12,770 –> 00:21:15,770
you did on the other side and deepen

330
00:21:15,770 –> 00:21:18,770
your breath so you can soften into your

331
00:21:18,770 –> 00:21:23,830
mat with each slow exhale

332
00:21:28,889 –> 00:21:32,289
just like a muscle a warrior is only as

333
00:21:32,289 –> 00:21:36,659
strong as much as he or she can relax

334
00:21:36,659 –> 00:21:40,899
this is just as important as holding

335
00:21:40,899 –> 00:21:44,489
strength in something like a high plank

336
00:21:52,730 –> 00:21:56,070
take your time as you rise curl your

337
00:21:56,070 –> 00:21:57,780
back toes under and reach your left leg

338
00:21:57,780 –> 00:21:59,220
high into your three legged down dog

339
00:21:59,220 –> 00:22:01,650
open your hip and your knee catch

340
00:22:01,650 –> 00:22:04,410
yourself and flip dog reading to open

341
00:22:04,410 –> 00:22:10,890
your whole body gracefully come back to

342
00:22:10,890 –> 00:22:13,170
down dog and take a walk to the top of

343
00:22:13,170 –> 00:22:15,090
your mat in a forward fold for gorilla

344
00:22:15,090 –> 00:22:18,560
pose bend your knees if you need to and

345
00:22:18,560 –> 00:22:20,940
slide your hands underneath your feet

346
00:22:20,940 –> 00:22:24,360
palms facing up with your toes all the

347
00:22:24,360 –> 00:22:25,530
way up to your wrists so you’re

348
00:22:25,530 –> 00:22:31,110
basically standing on your hands relax

349
00:22:31,110 –> 00:22:33,450
your neck and try shifting your weight

350
00:22:33,450 –> 00:22:36,000
side to side the massage of the tiny

351
00:22:36,000 –> 00:22:38,390
muscles and joints in your hands and

352
00:22:38,390 –> 00:22:41,390
wrists

353
00:22:51,350 –> 00:22:55,710
release shake out your hands and take a

354
00:22:55,710 –> 00:22:57,450
seat on your mat and come to lie down on

355
00:22:57,450 –> 00:23:02,910
your back for a happy baby grab your

356
00:23:02,910 –> 00:23:05,130
feet and spread your ankles open as you

357
00:23:05,130 –> 00:23:07,170
ground your shoulders and lower back

358
00:23:07,170 –> 00:23:14,220
into the mat if your lower back is

359
00:23:14,220 –> 00:23:15,630
peeling up just grab the backs of your

360
00:23:15,630 –> 00:23:17,910
knees instead and if it feels good

361
00:23:17,910 –> 00:23:20,810
Rock side to side

362
00:23:30,310 –> 00:23:32,660
pull your knees together and into your

363
00:23:32,660 –> 00:23:37,930
chest with ease for full wind pose and

364
00:23:37,930 –> 00:23:40,370
keep your right shin and extend your

365
00:23:40,370 –> 00:23:43,190
left leg long down on the mat reach your

366
00:23:43,190 –> 00:23:44,480
right arms straight out from your side

367
00:23:44,480 –> 00:23:46,490
and pull your knee across your body for

368
00:23:46,490 –> 00:23:52,700
a big twist breathe into your belly and

369
00:23:52,700 –> 00:23:57,220
soften with each exhale

370
00:24:10,140 –> 00:24:11,890
come back to Center

371
00:24:11,890 –> 00:24:13,899
to switch sides pull your left shin in

372
00:24:13,899 –> 00:24:16,750
extend your right leg long reach your

373
00:24:16,750 –> 00:24:18,549
left arm straight out from your side and

374
00:24:18,549 –> 00:24:24,640
pull your knee across your body let

375
00:24:24,640 –> 00:24:27,190
everything soften so you can focus

376
00:24:27,190 –> 00:24:33,419
completely on a relaxing calm breath

377
00:24:44,790 –> 00:24:47,590
come back to Center and pull both knees

378
00:24:47,590 –> 00:24:50,200
in for one final squeeze take a big

379
00:24:50,200 –> 00:24:55,090
inhale and exhale to let go in your

380
00:24:55,090 –> 00:25:02,230
final shavasana with your legs and arms

381
00:25:02,230 –> 00:25:06,220
long and heavy gently close your eyes

382
00:25:06,220 –> 00:25:12,550
and let go of all clenching fencing or

383
00:25:12,550 –> 00:25:15,180
resisting

384
00:25:20,220 –> 00:25:24,399
stay present and focus on the rise and

385
00:25:24,399 –> 00:25:28,830
fall of your natural breath

386
00:26:08,799 –> 00:26:11,540
you can stay here or finish your

387
00:26:11,540 –> 00:26:15,169
practice in a seated meditation doing

388
00:26:15,169 –> 00:26:17,450
nothing more than observing your breath

389
00:26:17,450 –> 00:26:23,600
for three full minutes and this isn’t

390
00:26:23,600 –> 00:26:25,880
about having a completely silent mind

391
00:26:25,880 –> 00:26:29,419
for three minutes thoughts will come and

392
00:26:29,419 –> 00:26:33,710
go just let them pass without judgment

393
00:26:33,710 –> 00:26:37,190
or attachment and then bring your

394
00:26:37,190 –> 00:26:39,620
awareness back to your natural rhythmic

395
00:26:39,620 –> 00:26:45,860
breath this is your mental strength

396
00:26:45,860 –> 00:26:50,270
practice this is your mindfulness

397
00:26:50,270 –> 00:26:52,900
practice

398
00:26:58,650 –> 00:27:00,710
you

399
00:29:10,430 –> 00:29:18,530
take a big breath in and out

400
00:29:20,460 –> 00:29:22,169
bring your hands together at heart

401
00:29:22,169 –> 00:29:27,590
center the warrior and me honors a

402
00:29:27,590 –> 00:29:33,679
warrior in you namaste

403
00:29:34,670 –> 00:29:36,730
thank you so much for joining me today

404
00:29:36,730 –> 00:29:39,020
if you want to build and assess your

405
00:29:39,020 –> 00:29:41,150
strengths alternate this practice with a

406
00:29:41,150 –> 00:29:43,850
six-minute fit test and if you enjoyed

407
00:29:43,850 –> 00:29:45,140
this practice and would like to do a

408
00:29:45,140 –> 00:29:47,840
full length warrior strength class check

409
00:29:47,840 –> 00:29:51,430
back for the 60 minute rental

410
00:29:53,730 –> 00:29:55,740
and don’t forget to subscribe to my

411
00:29:55,740 –> 00:29:58,950
channel for new uploads every Friday see

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00:29:58,950 –> 00:00:00,000
you soon

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