Yoga moon salutations

Yoga, the Moon Salutation

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hi everyone welcome to yoga tech my name

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is Esther Eckhart and today I’m going to

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show you a chunky Namaskar which is a

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moon Salutation it’s less stimulating

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obviously than the Sun Salutation and

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it’s a nice thing to do in the evening

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if you do want to stretch your body out

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but you don’t want to over stimulate

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yourself so we’re going to begin by

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having the feet a little bit apart about

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sit bone distance

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your fingers loosely and as you inhale

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bring your arms up and exhaling allow

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your body to tip to the right

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stretching the left side press the left

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foot into the floor bring the body back

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up and then as you exhale allow the body

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to tip to the left stretching the right

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side

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press the right foot down and bring the

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body up as you exhale step your left

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foot out bend your knees and come into

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squat your feet are about 45 degrees out

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inhale there open your chest keep the

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tailbone pointing down and keep the

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tides rolling out and as you exhale

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extend your arms push your right heel

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out and turn the left foot out as well

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so your right field heel is towards the

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back of the mat now inhaling exhaling

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extend over your left leg

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keep the left side body long coming to

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triangle pose left arm down right arm up

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use a block if you want to breathing in

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feel your feet ground extend out to your

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hand and as you exhale bring the right

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arm down to close the body into pyramid

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pose square the hips if you can bring

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the left hip back to right hip forward

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inhale open your spine open the chest

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look up exhale if you can you draw your

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belly down your ribcage and your chest

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over the left leg

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take a breath

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on the out-breath bend your left your

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right knee bring it to the floor and

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then as you inhale you come up bring the

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arms up exhale stay where you are

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sink into the hip breathing in on the

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out-breath place your hands down hands

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on inside of your left foot and then

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come into squat so you turn to the front

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onto the toes and you turn the right

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foot up in the knee up so you’re in a

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squat with your right leg extended

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inhale and then exhaling moving over to

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the other side so your left leg is

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extended with the toes pointing up still

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being on your heel breathing in and then

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turning over into a lunge back knee on

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the floor inhale arms up exhale sink a

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little deeper down keep the inner thighs

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moving towards each other drawing into

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the midline inhale exhale hands down

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until the floor extends your leg and

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step your left foot slightly in for

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pyramid again straightening both legs to

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write a right hip back left hip forward

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inhale open the spine look up exhale

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draw over the right leg now belly down

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ribcage

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chest let your head hang very aiding in

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feeling the body exhaling and then I

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should inhale next you can step your

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right foot forward a little coming to

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triangle pose so you’re keeping your

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legs the way they are and you begin to

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open your belly your rib cage and your

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chest you can keep your front knee bends

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a little or come up on the leg a little

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like that inhale feel your feet expand

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breathing in come up all the way into

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squat again inhaling exhale step your

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right foot in and on the inward bring

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your arms back up tipping your body back

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to the right

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back up tipping your body to the left

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back up and answer namaste you can put

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your fingers down for a moment for wrist

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stretch and back up okay

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now you can take this on the other side

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if you like so that means you’re

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releasing your arms interlace your hands

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breathing in bring the arms back up this

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time you starts by stretching your right

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side of your body by tipping the body to

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the left back up to the right back up

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and then you step your right foot out

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for a squat and you start this whole

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sequence on the right side so breathing

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in come into triangle I’m going a bit

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quicker now inhale lengthen exhale

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pyramid

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breathing in lengthen the spine exhale

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coming down then lower the back knee to

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the floor breathing in lunge arms up

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exhale bring your hands down on the

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inside of your foot coming to squat move

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to the other side turn into a lunge

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inhaling arms up exhaling hands down

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coming to pyramids exhaling folding over

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the leg and on the in-breath triangle

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pose again exhaling breathing in up

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and into squat breathe in and step back

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to your left for another

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side stretch and that’s it okay I hope

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you enjoyed that and I see you next time

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