Yoga posture correction

10 Minute Yoga For Excellent Posture

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hey guys it’s Sarah bad today sequence

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is about posture so if you are looking

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to improve your posture or receive the

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benefits of having a good posture then

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do this sequence you’re going to love it

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it’s built for you the more that you do

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this the more that your body is going to

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respond saying oh this is how we stand

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now so you’re about your body your

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muscles your mind everything is going to

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get programmed to stand with good

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posture so do this sequence as often as

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you can if you’re really serious I’d say

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do it every day for the first two weeks

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and then after that we down to five

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times a week and then we down to three

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times a week and then maybe just once or

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twice a week as a way to remind yourself

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to stand back in good posture that is

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going to be the best way to program your

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body to stand tall so enough with the

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rambling let’s go on with the sequence

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take what works for you and leave the

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rest behind as always modify as needed

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okay let’s get started

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we’re going to begin in a standing

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position at the top of your mat bring

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your toes and heels together to touch

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bring your hands to heart center and

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gently close your eyes using a balancing

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technique to learn how to ground down

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through the feet shift your weight

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forward into the ball mount’s of your

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feet shift your weight over to the left

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sides of your feet

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shift your weight into the heels

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into the right sides of your feet

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and forward into the ball mounts of your

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feet one more time in the opposite

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direction shift your weight to the right

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back into the heels to the left into the

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ball mount’s your feet now come to find

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your Center grounding down through all

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four sides of your feet

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release your hands down by your sides

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palms facing open for Tadasana Mountain

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Pose ground down through the feets you

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can stand tall for the crown of your

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head tailbone tucks down and forward

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navel pulls in lift up your heart

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without flaring out your ribs roll your

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shoulders down the back take a moment to

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memorize how this feels in your body

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and then interlace your hands behind

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your lower back as you inhale find a

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chest expansion lifting up your heart

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pressing your knuckles away from the

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body and exhale to forward fold holding

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onto this chest expansion let gravity

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take hold of your knuckles continue to

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breathe opening up your heart with the

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gentle bend in the knees four three two

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one release your hands down to the mat

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for halfway lift as you inhale slide

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your hands off your thighs placing your

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hands right above your knees roll your

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shoulders down your back like you’re

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trying to pinch a pencil between your

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shoulder blades open your heart and find

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length from your tailbone out through

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the crown of your head reaching your

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tailbone and crown of your head in

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opposite directions release your hands

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down to the mat and step it back into a

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high plank now you can take the high

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plank that works for your body dropping

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down to the knees or your elbows tuck

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your tailbone down and forward press the

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backs ear knees up towards the ceiling

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nice long line of energy from the heels

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out through the crown of your head relax

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every muscle in your face and slowly

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lower all the way down to your belly for

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low Cobra zip your legs and feet

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together press the tops of your feet

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into the mat begin to peel your chest up

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off the mat elbows work down the back if

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you’re trying to pinch them together

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behind you feel your heart lift and open

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neck is in line with the spine and

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breathe bobbing ever so slightly with

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rubra and then press yourself up and

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back and find Child’s Pose completely

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relax

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slow down your breath

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and let your whole body self

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slowly transition to downward-facing dog

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with a gentle bend in the knees reach

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the hips high and back press your chest

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towards the thighs and breathe

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on your next inhale look up through your

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hands as you exhale step your feet to

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touch at the top of your mat inhale to

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halfway lift open hearts exhale forward

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fold

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find Tadasana Mountain Pose grounding

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down through the feet tailbone tucked

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under navel is pulled in cores engaged

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lift your heart roll your shoulders open

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palms open release your hands behind

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your lower back and interlace inhale for

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a chest expansion exhale to forward fold

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full inhale hold onto your chest

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expansion and exhale release the hands

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inhale to halfway lift exhale as you

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plant the hands step it back into a high

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plank and hold taking your variation of

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high plank imagine that it is a Mountain

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Pose pressing away from the mat so lift

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out of your shoulders pull your navel in

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tuck your tailbone under lift the back

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seer knees up towards the ceiling and

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reach your heels and crown of the head

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in opposite directions and slowly lower

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all the way down for a locust pose a

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chest expansion interlace your hands

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behind your lower back zip your legs and

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feet together and peel everything up off

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the mat shift your weight forward onto

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the soft part of your belly continue to

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breathe deep through your belly so you

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can feel yourself Bob with every breath

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rolling your shoulders back peeling your

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heart up neck is in line with the spine

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and slowly release press yourself up and

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back into Child’s Pose completely relax

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soften all the muscles up and down your

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spine coming back to your slow yogic

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breath

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and slowly transition yourself to

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downward-facing dog with a gentle bend

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in the knees reach your hips high and

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back pressing your hips towards the back

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wall lifting out of your shoulders on

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your next inhale look up through your

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hands as you exhale step your feet to

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the top of your mat halfway lift open

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heart exhale to fold find Tadasana

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Mountain Pose with your strong

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foundation strong alignment stand tall

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through the crown of your head interlace

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your hands behind your lower back and

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inhale find your chest expansion exhale

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forward fold full breath in holding onto

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your chest expansion and then exhale to

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release your hands down to the mat

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inhale halfway lift open hearts exhale

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plant the hands step it back into a high

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plank and hold your final high plank

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keep it strong and keep it calm pressing

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your heels back press the backs of your

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knees up to the ceiling tailbone tucked

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navel pulled in

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press out of your shoulders lifting

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yourself away from the mat and lengthen

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through the crown of your head

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and slowly lower all the way down to

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your belly this time for a full locust

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pose reach your hands back as if you’re

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trying to touch your feet and then peel

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everything up off the mat your legs your

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arms shifting your weight forward onto

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the soft part of your belly continue to

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breathe rolling your shoulders back

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peeling yourself up just a little bit

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higher with every inhale four three two

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one release Child’s Pose

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with your knees out wide let your hips

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soften let your back

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relax

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make your way to downward facing dog

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with a micro bend in the knees press

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your chest towards your thighs and reach

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your hips as high as you can

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on your next inhale look up through your

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hands exhale step your feet to the top

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of your mat halfway lift is you inhale

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exhale to fold find Tadasana ground down

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through all four corners of your feet

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bring your hands to heart center and

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gently blink your eyes closed for our

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balancing circles shift your weight

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forward into the ball mount to your

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feets left back into the heels to the

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right the ball mounts to the right heels

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the left sides back to the front now

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come to find your Center take a full

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breath in through the nose and a

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releasing exhale you’ve completed your

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posture yoga sequence

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you

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