Yoga meltdown

Morning Weight Loss Yoga Workout 3 – 25 Minute Fat Burning Yoga Meltdown Beginner & Intermediate

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life wisdom hello my name is Erica

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welcome to part three of my Yoga for

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weight loss series so I hope you brought

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some energy and I hope you practice with

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part 1 and 2 or maybe you’re just a

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brave soul

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so go ahead and favorite this video come

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back to it as many times as you want

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let’s get started right away so come to

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the top of your mat if you have one

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otherwise practice on the floor

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no biggie bring the balls of your feet

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to touch and your heels are either

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touching or one inch apart start to get

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really straight and strong lift up on

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your kneecaps activate your thighs tuck

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your tailbone send your tailbone

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straight down close your lower ribs open

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your chest relax your palms your arms

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down by your sides palms facing forward

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alright take a big inhale lift your

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shoulders towards your ears exhale relax

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them back and down your spine Mountain

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Pose when you’re ready let’s start with

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a couple of Sun Salutations inhale reach

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your arms out and up touch your palms

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above your head look up exhale forward

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fold

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relax everything keep a soft bend in

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your knees and now all ten fingertips on

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the ground inhale half-lift

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and exhale forward fold plant your palms

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and step both of your feet back to plank

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position

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top of a push-up so your options for

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modification are dropping your knees

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this is always open for you just make

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sure your hips stay in line with your

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shoulders don’t let them pop up like

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that it’s not tabletop pose all right

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from here with knees down or up take one

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last inhale be super strong exhale your

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way all the way down to your mat

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press the tops of your feet into the mat

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so much that your kneecaps lift up and

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then inhale roll your shoulders away

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from your spine open your chest stores

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in front of the room baby Cobra squeeze

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a pencil or a water bottle between your

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shoulder blades

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one more inhale float the tops of your

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your hands off the mat just for a second

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and then exhale release tuck your toes

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on your next inhale make your way back

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through knee plank or high plank and

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exhale hips up and back downward facing

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dog take a second here just to peddle

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your feet out reach your heels down

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towards the ground behind you they don’t

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have to touch but eventually they might

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press the ground away with your hands

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and remember press into your knuckle

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bones and your fingers as well as the

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heels of your hands spin your biceps

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forward and start to notice your

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shoulders getting broad right keep your

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neck nice and long when you’re ready

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bend your knees deeply hover them a few

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inches above the mat press the ground

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away with your hands look forward and

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travel all the way up to the top of your

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mat fingertips on the ground half lift

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take a big breath in send your head as

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far away from your tailbone as you can

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and exhale over fold on your inhale

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reach your arms all the way added up

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touch your palms together above your

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head maybe stretch back say hello to

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this overhead camera and then exhale

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forward fold

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moving a little bit faster inhale

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halfway lift exhale plant your palms and

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either step to plank or hop right to

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chaturanga

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take an inhale Cobra or upward facing

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dog in upward facing dog the only things

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on the ground are the tops of your feet

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and your hands last inhale here push

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your chest forward roll your shoulders

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away from your be proud exhale downward

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facing dog

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sit your hips up towards the ceiling

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reach your chest towards your thighs

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really press strong into the ground with

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your hands and your feet and now hover

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your knees three inches above the mat

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look forward take a big breath in and

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exhale jump all the way up to the top of

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your mat inhale halfway lift long spine

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exhale fold taking it into Sun

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Salutation B make sure the balls of your

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feet are touching and now from here

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squeeze your knees together squat your

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hips low and inhale chair pose so we’re

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going to hold here for a couple breaths

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everyone’s favourite pose the other name

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for this pose is fierce pose so it’s

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like being a fierce warrior right or you

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can just act like you’re celebrating

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something and reach your arms as far up

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as you can tuck your tailbone in flatten

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your back close your lower ribs reach

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your chest open make sure you can see

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some toes in front of your knees take

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your weight back more towards your heels

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and sit lower challenge yourself you’re

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working the largest muscle group of your

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body your thighs so they can handle it

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take one more inhale reach up exhale

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forward fold inhale halfway lift exhale

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fold plant your palms make your way

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through your vinyasa so that’s all the

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way down or chaturanga inhale into Cobra

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or upward facing dog exhale into

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downward facing dog

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inhale lift your right leg behind you

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keep your hips square flex your right

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toes towards your face and now exhale

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step your right foot between your hands

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fingertips in the line with your toes

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spin your back foot down 45 degrees when

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you’re ready inhale up warrior 1 so just

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talking about alignment here for a

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second draw your right hip back your

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left hip forward sit low into your lunge

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close your ribs like always reach up

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with your hands spin your pinkies

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towards each other so that your biceps

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come alongside your ears take one more

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inhale sit an inch lower exhale plant

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your hands around your right foot make

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your way back to plank pose inhale here

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exhale lower all the way down or

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chaturanga inhale Cobra or upward facing

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dog and exhale into downward facing dog

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next inhale lifts your left leg back

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behind you keep your left toes flexing

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towards your face and then exhale step

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your left foot between your hands

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fingertips in line with your toes spin

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your back foot down 45 degrees inhale up

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warrior 1 on the other side and right

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away draw back on that left hip square

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off your hips towards the front of the

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room if you need to come out of your

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lunge a little bit that’s okay otherwise

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sit lower reach your arms up palms face

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the back of the room take one more big

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breath in stretch exhale plant your

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hands around your left foot step it back

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to plank pose inhale exhale chaturanga

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or all the way down to the ground inhale

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Cobra or updog exhale downward facing

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dog

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deep breath in and deep breath out then

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Jimmy use look for words and come all

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the way up to the top of your mat inhale

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bend your knees halfway lift long spine

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pull your heart forward exhale fold

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relax your head then your knees squat

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your hips low take an inhale reach your

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arms up chair pose you’re only here for

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a run breath in and exhale stand release

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your hands to the center of your chest

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prayer namaste

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so press our sternum into your thumb

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nails make a straight line between your

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forearms and squeeze your shoulder

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blades together behind you tuck your

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tailbone in lift up on your kneecaps and

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let’s move on when you’re ready inhale

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reach your arms all the way up and out

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touch your palms together above your

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head stretch back an inch or two or four

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or five exhale fold all the way down

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inhale half-lift hands on the ground

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knees as bent as you need them to be

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exhale fold plant your palms and vinyasa

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so that’s plank or chaturanga upward

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facing dog or Cobra and downward facing

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dog

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here we go inhale your right leg back

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and high behind you exhale round your

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spine tap your knee to your nose squeeze

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your core try to make contact between E

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and nose inhale right leg back and high

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exhale tap your right knee to your nose

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again make contact round your spine

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inhale right leg back and high last time

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exhale step your right foot between your

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hands keep all 10 of your toes facing in

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front of the room and then inhale up

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high Crescent lunge the very powerful

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pose eventually you’re working towards

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your right thigh being parallel to the

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mat so sit down low at the same time

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reach your left hip forward

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and try straighten your left leg if

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that’s not happening

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that’s okay you can watch this video as

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many times as it takes to eventually get

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your legs straight right so press into

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the ball of your front foot to help you

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with balance reach your arms as straight

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up as they’ll go and then try to get you

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the top of your head as far away from

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your tailbone as possible so think

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really long spine take one more inhale

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here and then exhale bring your hands to

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prayer you’re still in a low lunge

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all right inhale prepare and exhale

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twist your left elbow to the outside of

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your right knee so this is twisting

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lunge from here press your hands into

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each other try to make a straight line

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between your elbows and spin your chest

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towards the right side of the room

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remember to keep that back leg super

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straight and strong you have one more

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inhale exhale bring it back to Center

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hands to prayer inhale reach your arms

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all the way up and out your right thigh

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is probably certain good a little tired

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exhale plant your hands on either side

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of your right foot step it back to plank

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pose and move through your vinyasa so

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exhale lower into chaturanga or all the

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way down inhale into Cobra or upward

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facing dog and then exhale hips lead you

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up and back downward facing dog

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deep breath in and deep breath out open

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your mouth and take a big bite of air to

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release your jaw and then when you’re

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ready inhale your left leg back and high

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behind you keep your hips square exhale

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round your spine tap your knee to your

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nose actually try to make some contact

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inhale left leg back and high behind you

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press the ground away exhale left knee

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to nose hold round your spine a lot and

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it last time left leg back and high

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exhale step it through between your

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hands low lunge make sure you’re really

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strong and straight left knee over your

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left ankle and then inhale high Crescent

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lunge and here we go so one side might

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feel different than the other you might

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feel a little more open or a little more

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tired on one side it’s fine I mean as I

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said in the last video yoga attempts to

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balance those things out so just keep

262
00:11:04,650 –> 00:11:06,720
doing it just keep working with it press

263
00:11:06,720 –> 00:11:08,220
down into the ball of your left foot and

264
00:11:08,220 –> 00:11:10,620
then draw your right hip forward at the

265
00:11:10,620 –> 00:11:12,240
same time that you try to straighten

266
00:11:12,240 –> 00:11:14,970
your right leg reach your arms up

267
00:11:14,970 –> 00:11:17,160
towards the sky biceps around your ears

268
00:11:17,160 –> 00:11:19,200
at the same time shoulders down away

269
00:11:19,200 –> 00:11:21,780
from your ears so super long neck one

270
00:11:21,780 –> 00:11:24,810
more inhale exhale bring your hands to

271
00:11:24,810 –> 00:11:27,240
prayer in the center of your chest press

272
00:11:27,240 –> 00:11:28,890
your hands together take an inhale got

273
00:11:28,890 –> 00:11:32,400
really long exhale right elbow to the

274
00:11:32,400 –> 00:11:34,490
outside of your left knee

275
00:11:34,490 –> 00:11:37,260
so again press your hands into each

276
00:11:37,260 –> 00:11:39,270
other to try to spin your chest more

277
00:11:39,270 –> 00:11:41,220
towards the left side of course don’t

278
00:11:41,220 –> 00:11:43,410
force anything keep your shoulders away

279
00:11:43,410 –> 00:11:45,540
from your ears maybe take your gaze up

280
00:11:45,540 –> 00:11:46,620
towards the ceiling

281
00:11:46,620 –> 00:11:48,720
see if I can find that camera yes there

282
00:11:48,720 –> 00:11:51,570
it is alright keep your back leg super

283
00:11:51,570 –> 00:11:53,070
straight and strong one more inhale to

284
00:11:53,070 –> 00:11:55,920
stay here and then exhale bring it back

285
00:11:55,920 –> 00:11:56,630
to

286
00:11:56,630 –> 00:11:59,720
to the center inhale your arms up last

287
00:11:59,720 –> 00:12:02,600
chips exhale plant your hands on either

288
00:12:02,600 –> 00:12:04,490
side of your left foot step your left

289
00:12:04,490 –> 00:12:06,950
foot back to meet your right and move

290
00:12:06,950 –> 00:12:08,000
through your vinyasa

291
00:12:08,000 –> 00:12:11,810
so exhaling into chaturanga inhaling

292
00:12:11,810 –> 00:12:15,230
into upward facing dog or Cobra and

293
00:12:15,230 –> 00:12:19,000
exhaling into downward facing dog

294
00:12:20,200 –> 00:12:23,090
spin your biceps forward take a deep

295
00:12:23,090 –> 00:12:29,810
breath in and a deep breath out you’re

296
00:12:29,810 –> 00:12:32,510
moving on inhale your right leg back and

297
00:12:32,510 –> 00:12:35,840
high behind you exhale step it right

298
00:12:35,840 –> 00:12:39,050
between your hands low lunge speeding

299
00:12:39,050 –> 00:12:40,790
things up a little bit inhale high

300
00:12:40,790 –> 00:12:44,560
Crescent lunge exhale hands to prayer

301
00:12:44,560 –> 00:12:47,450
okay we’ve got a standing balanced pose

302
00:12:47,450 –> 00:12:49,130
coming up so start to get a little

303
00:12:49,130 –> 00:12:50,960
buoyancy a little mobility in your hips

304
00:12:50,960 –> 00:12:54,170
take an inhale to prepare and on your

305
00:12:54,170 –> 00:12:56,330
exhale you’re going to stand all the way

306
00:12:56,330 –> 00:12:58,550
up on your right leg reaching your left

307
00:12:58,550 –> 00:12:59,510
leg behind you

308
00:12:59,510 –> 00:13:03,490
warrior three hopefully you’ll balance

309
00:13:03,490 –> 00:13:05,770
hopefully all about it

310
00:13:05,770 –> 00:13:07,990
but either way if you start to fall out

311
00:13:07,990 –> 00:13:09,280
it just means you’re challenging

312
00:13:09,280 –> 00:13:11,380
yourself so be patient and thank

313
00:13:11,380 –> 00:13:12,850
yourself for giving yourself this

314
00:13:12,850 –> 00:13:15,670
challenge so if you’re in this pose the

315
00:13:15,670 –> 00:13:17,230
most important thing is to get your head

316
00:13:17,230 –> 00:13:19,120
away from your tailbone so think long

317
00:13:19,120 –> 00:13:21,400
spine and then you’re lifted leg is

318
00:13:21,400 –> 00:13:23,290
straight that doesn’t mean that it’s

319
00:13:23,290 –> 00:13:24,910
parallel to the ground although

320
00:13:24,910 –> 00:13:27,160
eventually it will be so if you’re like

321
00:13:27,160 –> 00:13:29,260
this that’s fine just think about a

322
00:13:29,260 –> 00:13:33,790
straight line point or flex your feet

323
00:13:33,790 –> 00:13:35,350
you’re a lifted foot towards the back of

324
00:13:35,350 –> 00:13:37,510
the room stand strong into your right

325
00:13:37,510 –> 00:13:39,820
leg grip the ground with your foot but

326
00:13:39,820 –> 00:13:41,740
not so much that it creates pain or

327
00:13:41,740 –> 00:13:43,630
tension take your shoulders away from

328
00:13:43,630 –> 00:13:46,210
your ears and then when you’re ready to

329
00:13:46,210 –> 00:13:47,860
take your arms up to the sides like

330
00:13:47,860 –> 00:13:51,820
airplane wings hug your arm muscles to

331
00:13:51,820 –> 00:13:53,650
your arm bones really activate

332
00:13:53,650 –> 00:13:55,210
everything you’ve got one more breath

333
00:13:55,210 –> 00:13:59,020
here and now exhale release your hands

334
00:13:59,020 –> 00:14:04,330
keep your left leg up standing splits so

335
00:14:04,330 –> 00:14:05,860
again here the most important thing is

336
00:14:05,860 –> 00:14:07,450
to keep your lifted leg straight it’s

337
00:14:07,450 –> 00:14:10,390
not the goal to get it as high up as

338
00:14:10,390 –> 00:14:12,520
possible so you try to keep your hips

339
00:14:12,520 –> 00:14:15,610
square keep a soft bend in your right

340
00:14:15,610 –> 00:14:18,340
standing leg and then relax your face

341
00:14:18,340 –> 00:14:20,770
towards your right shin for a deeper

342
00:14:20,770 –> 00:14:23,140
stretch move your hands back towards

343
00:14:23,140 –> 00:14:25,480
your standing leg and really try to find

344
00:14:25,480 –> 00:14:27,220
some length between your right hip and

345
00:14:27,220 –> 00:14:29,980
your right armpit take one more inhale

346
00:14:29,980 –> 00:14:32,970
lengthen your heart forward long spine

347
00:14:32,970 –> 00:14:35,950
exhale forward fold put your left foot

348
00:14:35,950 –> 00:14:38,020
down next to your right ear relax your

349
00:14:38,020 –> 00:14:42,970
head inhale halfway lift

350
00:14:42,970 –> 00:14:46,190
exhale fold plant your palms move

351
00:14:46,190 –> 00:14:50,660
through your vinyasa exhale down to

352
00:14:50,660 –> 00:14:54,440
chaturanga or the ground inhale Cobra

353
00:14:54,440 –> 00:14:58,130
upward facing dog and exhale into

354
00:14:58,130 –> 00:15:01,029
downward facing dog

355
00:15:02,500 –> 00:15:04,579
so take a second to notice the

356
00:15:04,579 –> 00:15:08,300
difference between the two sides one leg

357
00:15:08,300 –> 00:15:09,829
is probably a little more tired than the

358
00:15:09,829 –> 00:15:12,709
other let’s go ahead and fix that so

359
00:15:12,709 –> 00:15:14,329
inhale your left leg back and high

360
00:15:14,329 –> 00:15:16,940
behind you keep your hips square exhale

361
00:15:16,940 –> 00:15:19,720
left foot between your hands low lunge

362
00:15:19,720 –> 00:15:22,339
next inhale raising all the way up into

363
00:15:22,339 –> 00:15:25,790
high Crescent lunge and exhale your

364
00:15:25,790 –> 00:15:27,829
hands to prayer in the center of your

365
00:15:27,829 –> 00:15:31,399
chest okay and here we go find a place

366
00:15:31,399 –> 00:15:33,649
to focus your gaze probably about a foot

367
00:15:33,649 –> 00:15:35,720
in half in front of your left foot get a

368
00:15:35,720 –> 00:15:38,149
little bit of movement in your hips take

369
00:15:38,149 –> 00:15:41,480
a big inhale prepare and here we go

370
00:15:41,480 –> 00:15:45,350
exhale warrior three so work towards

371
00:15:45,350 –> 00:15:47,260
straightening both of your legs before

372
00:15:47,260 –> 00:15:50,180
you work towards bringing your lifted

373
00:15:50,180 –> 00:15:53,000
leg your right leg all the way up think

374
00:15:53,000 –> 00:15:55,010
about reaching your heart forward draw

375
00:15:55,010 –> 00:15:56,390
your shoulder blades together behind

376
00:15:56,390 –> 00:15:58,279
your spine keep a soft bend in your

377
00:15:58,279 –> 00:16:00,200
standing leg and then drop your right

378
00:16:00,200 –> 00:16:01,700
hip a little bit so it’s even with your

379
00:16:01,700 –> 00:16:03,449
life

380
00:16:03,449 –> 00:16:05,740
try to keep both sides of your ribcage

381
00:16:05,740 –> 00:16:08,290
long try to keep your neck long no

382
00:16:08,290 –> 00:16:10,689
wrinkles in the back of your neck and

383
00:16:10,689 –> 00:16:12,939
then from here when you’re ready reach

384
00:16:12,939 –> 00:16:14,709
your arms out to the side the right and

385
00:16:14,709 –> 00:16:16,509
left like airplane wings palms facing

386
00:16:16,509 –> 00:16:19,089
down but no lazy hands right so you want

387
00:16:19,089 –> 00:16:23,050
strong fingers strong arms flex every

388
00:16:23,050 –> 00:16:25,360
letter that you can except for the one

389
00:16:25,360 –> 00:16:27,430
in your face or the ones in your face

390
00:16:27,430 –> 00:16:29,740
relax your face maybe even smile a

391
00:16:29,740 –> 00:16:34,920
little bit take one more inhale here and

392
00:16:34,920 –> 00:16:38,170
then exhale hands down rest your head

393
00:16:38,170 –> 00:16:40,720
standing splits right leg is still

394
00:16:40,720 –> 00:16:43,269
lifting again keep that soft bend in

395
00:16:43,269 –> 00:16:45,249
your standing leg try to find some

396
00:16:45,249 –> 00:16:46,990
length between your left hip and your

397
00:16:46,990 –> 00:16:49,779
left armpit walk your hands back towards

398
00:16:49,779 –> 00:16:52,649
your left foot

399
00:16:52,840 –> 00:16:54,610
your face look at the back of your mat

400
00:16:54,610 –> 00:16:56,890
keep your right leg straight and keep

401
00:16:56,890 –> 00:16:59,090
your hips split

402
00:16:59,090 –> 00:17:01,700
number one more inhale here lengthen

403
00:17:01,700 –> 00:17:05,630
your heart forward and then exhale fold

404
00:17:05,630 –> 00:17:08,030
put your right foot down back next to

405
00:17:08,030 –> 00:17:11,439
your left forward fold

406
00:17:11,970 –> 00:17:14,369
until half-lift

407
00:17:14,369 –> 00:17:19,550
pull out all the kinks exhale feet

408
00:17:19,550 –> 00:17:22,309
on the next inhale reach your arms all

409
00:17:22,309 –> 00:17:24,619
the way at it up stretch your body up

410
00:17:24,619 –> 00:17:27,230
and look up at the ceiling and then

411
00:17:27,230 –> 00:17:31,450
exhale your hands to prayer namaste

412
00:17:32,590 –> 00:17:34,539
so find yourself back in your Mountain

413
00:17:34,539 –> 00:17:38,980
Pose relax your breath we’re going to

414
00:17:38,980 –> 00:17:42,399
play with dancing Shiva so make sure

415
00:17:42,399 –> 00:17:45,460
your weight is evenly distributed in

416
00:17:45,460 –> 00:17:48,490
both of your feet now bring your hands

417
00:17:48,490 –> 00:17:49,210
to your hips

418
00:17:49,210 –> 00:17:53,740
and lift your left leg up so left side

419
00:17:53,740 –> 00:17:55,450
parallel to the ground flex your left

420
00:17:55,450 –> 00:17:58,029
toes towards your face and then you can

421
00:17:58,029 –> 00:18:00,700
stay here and work on your balance or if

422
00:18:00,700 –> 00:18:02,980
you want more take your right hand and

423
00:18:02,980 –> 00:18:05,409
bring it to the outer edge of your left

424
00:18:05,409 –> 00:18:09,129
knee okay start to shift your chest your

425
00:18:09,129 –> 00:18:10,869
torso over to the left side of the room

426
00:18:10,869 –> 00:18:13,149
keep your standing leg as straight as

427
00:18:13,149 –> 00:18:15,309
you can and stay here or if you’re

428
00:18:15,309 –> 00:18:17,350
feeling comfortable reach your right arm

429
00:18:17,350 –> 00:18:19,809
left left arm toward the back of the

430
00:18:19,809 –> 00:18:21,279
room I always do that

431
00:18:21,279 –> 00:18:24,100
thumb facing up shoulders away from your

432
00:18:24,100 –> 00:18:26,289
ears and try not to be too far forward

433
00:18:26,289 –> 00:18:28,779
or back when you do this so here’s your

434
00:18:28,779 –> 00:18:31,119
dancing Shiva modification if you’re

435
00:18:31,119 –> 00:18:32,759
feeling fancy and you want to go further

436
00:18:32,759 –> 00:18:35,529
lean down and grab the outer edge of

437
00:18:35,529 –> 00:18:37,330
your left foot with your right hand and

438
00:18:37,330 –> 00:18:39,030
extend your leg

439
00:18:39,030 –> 00:18:40,890
it’s the front of the room so think

440
00:18:40,890 –> 00:18:42,600
about the sole of your foot reaching

441
00:18:42,600 –> 00:18:44,340
forward press through the ball of your

442
00:18:44,340 –> 00:18:44,910
left foot

443
00:18:44,910 –> 00:18:46,770
at the same time reach your left arm

444
00:18:46,770 –> 00:18:49,440
back so you’re really twisting here open

445
00:18:49,440 –> 00:18:52,110
your chest both with both sides of your

446
00:18:52,110 –> 00:18:53,700
ribcage towards the left side of the

447
00:18:53,700 –> 00:19:01,200
room about two more breaths wherever you

448
00:19:01,200 –> 00:19:01,410
are

449
00:19:01,410 –> 00:19:03,150
remember this pose there’s a lot of

450
00:19:03,150 –> 00:19:04,950
stages to this pose so you don’t have to

451
00:19:04,950 –> 00:19:07,500
take the full expression last inhale

452
00:19:07,500 –> 00:19:10,560
here and then exhale gently release your

453
00:19:10,560 –> 00:19:13,500
foot or your knee bring your hands back

454
00:19:13,500 –> 00:19:16,160
to prayer and set your left foot down

455
00:19:16,160 –> 00:19:19,200
easy peasy go ahead and give your knees

456
00:19:19,200 –> 00:19:20,640
a little shake before we move to the

457
00:19:20,640 –> 00:19:24,660
other side when you’re ready hands on

458
00:19:24,660 –> 00:19:27,960
your hips lift your right leg up so

459
00:19:27,960 –> 00:19:29,880
right five parallel to the ground right

460
00:19:29,880 –> 00:19:32,250
toes flexing towards your face stay here

461
00:19:32,250 –> 00:19:34,800
work on balance make sure to drop your

462
00:19:34,800 –> 00:19:36,570
right hip even with your left so it

463
00:19:36,570 –> 00:19:38,520
doesn’t hike up sometimes it tends to

464
00:19:38,520 –> 00:19:41,400
happen all right if you want more bring

465
00:19:41,400 –> 00:19:43,140
your left hand to the outer edge of your

466
00:19:43,140 –> 00:19:46,710
right knee and then stay here or start

467
00:19:46,710 –> 00:19:49,680
to shift your chest and your heart

468
00:19:49,680 –> 00:19:52,020
towards the right side of the room keep

469
00:19:52,020 –> 00:19:53,910
a strong standing leg with a little

470
00:19:53,910 –> 00:19:56,070
micro bend so it’s not locked out and

471
00:19:56,070 –> 00:19:57,570
then from here extend your right arm

472
00:19:57,570 –> 00:20:00,030
back thumb facing up keep your shoulders

473
00:20:00,030 –> 00:20:02,370
down don’t let them creep up towards

474
00:20:02,370 –> 00:20:06,440
your ears and stay here if you want more

475
00:20:06,440 –> 00:20:09,240
lean a little bit forward grab the outer

476
00:20:09,240 –> 00:20:10,950
edge of your right foot with your left

477
00:20:10,950 –> 00:20:13,530
hand and extend your right leg all the

478
00:20:13,530 –> 00:20:15,090
way forward towards the front of the

479
00:20:15,090 –> 00:20:17,160
room so press through the ball again

480
00:20:17,160 –> 00:20:20,180
through that right foot

481
00:20:20,180 –> 00:20:22,540
and then try to see where you can relax

482
00:20:22,540 –> 00:20:24,800
so keep your shoulders over your hips

483
00:20:24,800 –> 00:20:27,200
spin your chest even further towards the

484
00:20:27,200 –> 00:20:28,850
right side of the room you have two more

485
00:20:28,850 –> 00:20:31,240
breaths here

486
00:20:33,040 –> 00:20:37,540
last inhale and then I’m your exhale

487
00:20:37,540 –> 00:20:40,210
gently retrace your steps then back into

488
00:20:40,210 –> 00:20:43,120
your knee come to face the front of the

489
00:20:43,120 –> 00:20:47,050
room and set your right foot down take a

490
00:20:47,050 –> 00:20:48,820
big inhale reach your arms all the way

491
00:20:48,820 –> 00:20:52,360
out and up last time exhale swan dive

492
00:20:52,360 –> 00:20:57,370
forward fold from here we’re going to

493
00:20:57,370 –> 00:20:58,810
move down to the ground and take a

494
00:20:58,810 –> 00:21:01,180
couple of stretches so just bend your

495
00:21:01,180 –> 00:21:03,940
knees squat your hips low until you

496
00:21:03,940 –> 00:21:05,980
eventually come to sit all the way down

497
00:21:05,980 –> 00:21:14,170
on your neck keep the soles of your feet

498
00:21:14,170 –> 00:21:16,360
on your mat about hips width distance so

499
00:21:16,360 –> 00:21:18,600
that’s about six inches more or less

500
00:21:18,600 –> 00:21:20,530
inhale reach your arms all the way up

501
00:21:20,530 –> 00:21:24,370
and then exhale roll down gently the

502
00:21:24,370 –> 00:21:26,470
length of your spine pull you’re lying

503
00:21:26,470 –> 00:21:28,390
on your back so keep your knees bent

504
00:21:28,390 –> 00:21:30,420
here

505
00:21:30,420 –> 00:21:33,780
we’re going to take bridge pose

506
00:21:33,780 –> 00:21:36,060
bring your heels a little bit closer to

507
00:21:36,060 –> 00:21:38,370
your hips maybe you can reach down with

508
00:21:38,370 –> 00:21:40,260
your arms and graze the backs of your

509
00:21:40,260 –> 00:21:43,020
heels make sure your feet are parallel

510
00:21:43,020 –> 00:21:45,150
so your toes are not turning out or in

511
00:21:45,150 –> 00:21:46,740
and then make sure your knees are

512
00:21:46,740 –> 00:21:49,860
tracking over your toes the back of your

513
00:21:49,860 –> 00:21:51,630
head is on the mat there’s a little bit

514
00:21:51,630 –> 00:21:53,730
of space between your neck and the mat

515
00:21:53,730 –> 00:21:55,350
so you know you’re not crunching

516
00:21:55,350 –> 00:21:57,330
anything and then when you’re ready to

517
00:21:57,330 –> 00:21:58,770
just inhale and lift your hips up

518
00:21:58,770 –> 00:22:04,200
perfect pose now stay here press into

519
00:22:04,200 –> 00:22:06,270
your heels and the balls of your feet

520
00:22:06,270 –> 00:22:09,390
squeeze your knees slightly together so

521
00:22:09,390 –> 00:22:10,590
that they don’t start to open out

522
00:22:10,590 –> 00:22:12,390
towards the side and then send your

523
00:22:12,390 –> 00:22:14,760
tailbone towards your knees so you’re

524
00:22:14,760 –> 00:22:17,160
lengthening your lower back if you want

525
00:22:17,160 –> 00:22:19,320
more interlace your hands under you

526
00:22:19,320 –> 00:22:21,630
press the pinky side the pinky side edge

527
00:22:21,630 –> 00:22:24,330
down and then move the flesh of your

528
00:22:24,330 –> 00:22:27,390
shoulders a little bit underneath you to

529
00:22:27,390 –> 00:22:28,890
push your heart towards the back of the

530
00:22:28,890 –> 00:22:31,800
room if you do this make sure that you

531
00:22:31,800 –> 00:22:33,900
don’t look from side to side so you want

532
00:22:33,900 –> 00:22:36,240
to keep your neck free of any tweaks and

533
00:22:36,240 –> 00:22:38,250
then keep some space between your chin

534
00:22:38,250 –> 00:22:40,530
and your chest reach your hips a little

535
00:22:40,530 –> 00:22:43,980
higher for two more breaths squeeze your

536
00:22:43,980 –> 00:22:46,080
knees towards each other press down into

537
00:22:46,080 –> 00:22:47,610
your hands to lift your heart higher

538
00:22:47,610 –> 00:22:50,100
lasting

539
00:22:50,100 –> 00:22:52,360
and then exhale gently release your

540
00:22:52,360 –> 00:22:56,200
hands first and then roll down one

541
00:22:56,200 –> 00:22:58,980
vertebra

542
00:23:01,850 –> 00:23:04,040
keep your knees bent cross your right

543
00:23:04,040 –> 00:23:08,030
leg over your left with a fancy bump

544
00:23:08,030 –> 00:23:09,440
your hips a little over to the right

545
00:23:09,440 –> 00:23:12,170
bring your arms out like cactus arms or

546
00:23:12,170 –> 00:23:14,780
wings or whatever your space permits and

547
00:23:14,780 –> 00:23:17,420
then just gently let your knees fall to

548
00:23:17,420 –> 00:23:21,500
the left have your gigs go to the right

549
00:23:21,500 –> 00:23:23,960
so that your whole spine is twisting if

550
00:23:23,960 –> 00:23:26,060
you need more you can bring your left

551
00:23:26,060 –> 00:23:27,320
hand to the outside of your right knee

552
00:23:27,320 –> 00:23:30,290
and gently push it down but wherever you

553
00:23:30,290 –> 00:23:36,980
are just breathe twists are incredibly

554
00:23:36,980 –> 00:23:39,050
beneficial for the spine they’re really

555
00:23:39,050 –> 00:23:41,770
detoxifying

556
00:23:48,860 –> 00:23:52,070
and then inhale coming back to Center

557
00:23:52,070 –> 00:23:55,110
plant both feet on the ground and we’re

558
00:23:55,110 –> 00:23:56,850
just going to switch sides so cross your

559
00:23:56,850 –> 00:23:59,070
left knee over your right like a fancy

560
00:23:59,070 –> 00:24:01,350
lady again bump your hips slightly to

561
00:24:01,350 –> 00:24:03,330
the left and then just relax them down

562
00:24:03,330 –> 00:24:08,970
to the right eventually both of your

563
00:24:08,970 –> 00:24:10,860
shoulders will relax on to the mat

564
00:24:10,860 –> 00:24:13,139
doesn’t have to happen right now and

565
00:24:13,139 –> 00:24:14,549
then if you want more bring your right

566
00:24:14,549 –> 00:24:16,259
hand to the outer edge of your left knee

567
00:24:16,259 –> 00:24:21,409
and then just look to the left and relax

568
00:24:25,039 –> 00:24:27,230
if you want to learn more about

569
00:24:27,230 –> 00:24:30,600
detoxifying poses look for my next video

570
00:24:30,600 –> 00:24:32,580
which is going to be yoga for detox

571
00:24:32,580 –> 00:24:35,220
focusing on twisting and wringing out

572
00:24:35,220 –> 00:24:38,009
all of that that toxic stuff that we

573
00:24:38,009 –> 00:24:40,820
keep in our bodies

574
00:24:42,860 –> 00:24:44,750
and when you’re ready come back to

575
00:24:44,750 –> 00:24:47,929
center release the cross of your legs

576
00:24:47,929 –> 00:24:51,350
hug your knees into your chest compress

577
00:24:51,350 –> 00:24:53,990
everything grab opposite elbows if you

578
00:24:53,990 –> 00:24:56,870
can otherwise just hug firmly draw your

579
00:24:56,870 –> 00:24:58,669
eyeballs towards your kneecaps take a

580
00:24:58,669 –> 00:24:59,929
big breath in

581
00:24:59,929 –> 00:25:03,070
tense every muscle in your body and

582
00:25:03,070 –> 00:25:06,200
exhale lie all the way down flat for

583
00:25:06,200 –> 00:25:10,029
shavasana final resting pose

584
00:25:10,029 –> 00:25:13,429
let your feet fall open to the sides and

585
00:25:13,429 –> 00:25:16,519
let your palms face the ceiling helping

586
00:25:16,519 –> 00:25:19,720
your hips and your shoulders to release

587
00:25:19,720 –> 00:25:23,659
relax your face let your breathing be

588
00:25:23,659 –> 00:25:26,889
soft and easy

589
00:25:36,370 –> 00:25:39,350
stay here as long as you want as long as

590
00:25:39,350 –> 00:25:41,690
your time permits

591
00:25:41,690 –> 00:25:44,150
and when you’re ready start to deepen

592
00:25:44,150 –> 00:25:48,650
your breath gently roll over to one side

593
00:25:48,650 –> 00:25:53,570
to a fetal position take a few seconds

594
00:25:53,570 –> 00:26:00,950
to rest here almost we work yourself up

595
00:26:00,950 –> 00:26:04,480
into the comfortable seat

596
00:26:04,710 –> 00:26:07,269
try to keep your eyes closed keep your

597
00:26:07,269 –> 00:26:11,830
focus inward bring your hands to your

598
00:26:11,830 –> 00:26:13,929
knees with your palms facing up relax

599
00:26:13,929 –> 00:26:17,190
your shoulders down take a big inhale

600
00:26:17,190 –> 00:26:21,279
and exhale hands to prayer drop your

601
00:26:21,279 –> 00:26:23,820
chin to your chest

602
00:26:24,179 –> 00:26:27,549
thank yourself and your body for the

603
00:26:27,549 –> 00:26:29,710
challenges that you present and that you

604
00:26:29,710 –> 00:26:37,769
take so bravely namaste

605
00:26:40,139 –> 00:26:42,639
all right thank you so much for watching

606
00:26:42,639 –> 00:26:45,129
be sure to favorite this video come back

607
00:26:45,129 –> 00:26:46,450
as many times as you want

608
00:26:46,450 –> 00:26:48,700
subscribe to psyche truth and most

609
00:26:48,700 –> 00:26:50,830
importantly please let me know what your

610
00:26:50,830 –> 00:26:52,409
favorite post-workout snack is

611
00:26:52,409 –> 00:26:54,909
personally I like chocolate chip cookies

612
00:26:54,909 –> 00:26:56,590
but I try to stay away from them as much

613
00:26:56,590 –> 00:26:58,720
as I can all right thanks so much and

614
00:26:58,720 –> 00:27:01,349
I’ll see you next time

615
00:27:17,799 –> 00:27:19,860
you

616
00:27:28,540 –> 00:00:00,000
you

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