Yoga postures for flexibility

20 Minute Yoga for Flexibility | Level 1

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hey Yogi’s and beauties in the Pilates

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summer series I’m Sara Beth and I made

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this Yoga for flexibility routine just

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for you we’re gonna start an extended

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Child’s Pose so separate your knees as

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wide as comfortable with your big toes

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touching behind you walk your hands out

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and lower your chest and forehead down

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to the mat relax your shoulders hips and

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all the muscles in your face just take a

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few deep breaths to ground and settle

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next is downward-facing dog lift up tuck

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your toes under and reach your hips high

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and back pedal out your legs to warm up

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your hamstrings and press your heart

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towards your thighs for a long spine

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walk your hands to the back of your mat

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for a chest expansion interlace your

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hands behind your lower back and with

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your knees bent head hanging heavy reach

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your knuckles up to the ceiling and

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breathe deep and slow to create an

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opening through your shoulders and chest

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release slide your hands up your shins

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and pinch your shoulder blades together

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for halfway lift if your hamstrings are

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tight then bend your knees to release

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your lower back forward fold with soft

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knees and let your head hang heavy next

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in house stand up tall for Mountain Pose

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reach your hands up but relax your

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shoulders think good posture and stand

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tall for the crown of your head long

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inhale exhale forward fold hinder your

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hips and come all the way down with soft

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knees one breath one movement inhale

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halfway lift

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slide your hands up your shins

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exhale forward fold in how Mountain Pose

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rise all the way up as you exhale fold

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come all the way down next long inhale

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halfway lift flat back

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exhale fold Mountain Pose on your breath

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in fine good posture relaxed shoulders

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and follow your exhale all the way down

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forward fold

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one more halfway lift long breath in and

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as you exhale walk your hands out to a

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high plank then drop your knees down to

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the mat for a modified high plank engage

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your core and keep your neck in line

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with your spine from here bend your

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elbows back and lower down halfway just

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until your elbows graze your ribs for

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upward facing dog lift your knees and

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chest to your hands and tops of feet are

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the only things on the mat then curl

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your toes under and reach your hips back

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into downward facing dog big breath in

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full breath out inhale and reach your

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right leg high as you exhale step it

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through to a low lunge so your knee is

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stacked on top of your ankle drop your

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left knee down to the mat and reach your

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arms up for crescent moon to make sure

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your legs are stable imagine you are

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trying to pull your right heel and left

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knee towards each other then tuck your

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tailbone under and engage your abs

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breathe even deeper

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next shift your hips back and straighten

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out your right leg for a splits prep

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with each deep inhale lengthen your

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spine and as you exhale fold a little

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deeper over your right leg

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now bend your right knee plant your left

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hand down lift your back knee off the

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mat and reach your right hand high

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stack your shoulders and stretch through

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your hips to drive your heart forward

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and left heel back maintain a slow and

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deep breath

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slowly lower your left knee back down to

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the mat and reach your right hand back

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to grab on to your left ankle for a quad

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stretch if you’re feeling especially

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tight today just remember that even if

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you’re just reaching for your ankle

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you’re increasing your flexibility so

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don’t give up just sink into your hips

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and breathe

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release step your right foot back for a

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modified chaturanga high to low

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knees down core is strong lower down

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halfway with your elbows pinching in

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inhale upward facing dog exhale downward

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facing dog

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next inhale reach your left leg high as

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you exhale step it through to a low

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lunge drop your back knee down and rise

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crescent moon stabilize your legs like

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you’re trying to scissor your front heel

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and back knee together tuck your

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tailbone engage your lower abs and

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breathe deeply as you feel your right

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hip flexor begin to open

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for splits prep just shift your hips

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back and straighten your left leg with

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each long inhale press your heart

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towards your toes as you exhale fold a

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little deeper micro-adjustments with

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every breath now bend your left knee

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plant your right hand down lift your

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back knee off the mat and reach your

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left hand high stretch your body from

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back heel through your heart and from

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your bottom hand through the top hand

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inhaling deeply and exhaling fully

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for the quad stretch drop your right

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knee back down to the mat and reach back

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with your left hand to grab your right

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ankle just go as deep as your body will

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allow today try not to force anything

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which is trust that with regular

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practice you’ll gain the flexibility

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that you’re working towards

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and release step your left leg back into

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your modified plank with tight abs lower

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down halfway use your triceps inhale

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upward facing dog lift your knees exhale

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downward facing dog

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moving on next inhale reach your right

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leg high as you exhale step it through

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low lunge spin your back heel down and

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rise for warrior one

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everything squares off to the top of

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your mat so lead with your shoulders and

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follow with your hips you can always

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modify this pose by stepping your back

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foot in a few inches and a good trick to

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square the hips is to physically adjust

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them with your hands push your right hip

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back and pull your left hip forward to

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get the most out of this pose tuck your

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tailbone under and firm up your abs

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breathe

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for warrior to open your hips and reach

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your arms out long like a teeth even

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here tuck your tailbone under and keep

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your abs tight

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keep your legs as they are in reverse

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warrior reach your right hand high let

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your left hand just rest on your back

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leg think about breathing into a side

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stretch

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and bring both hands back down to the

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mat step your right foot back to

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downward facing dog next inhale reach

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your left leg high

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exhale low lunch

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spin the back heel down and rise warrior

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one

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if you step to your back foot in or

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physically adjusted your hips on the

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other side do so here push your left hip

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back and pull the right hip forward tuck

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your tailbone under abs are tight and

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just deepen your breath

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next inhale open up for your to keep

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breathing

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make sure your front knee is tracking

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open and not caving in tuck the tailbone

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engage your core and soften your

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shoulders

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commit to this lunge and reach your left

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hand high for a verse warrior lengthen

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your left side body

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all inhale

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as you exhale bring both hands down to

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the mat step your left foot back to

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downward facing dog

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and pedal out the legs

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you

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drop down to your knees into a tabletop

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and come to stand on your knees for half

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camel pose curl your toes under as a

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modification that will take some

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pressure off of your lower back

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tuck your tailbone under and keep your

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hips pressing forward the entire time

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reach your arms out long in front of you

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then lift your heart gaze and hands up

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to the ceiling with a comb breath slowly

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lower your right hand down towards your

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right heel keep pressing your hips

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forward and keep reaching and lifting up

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through your left hand now reach your

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right hand back up and switch lower your

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left hand down to your left heel

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breathing through the nose then reaching

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and lifting up through your right hand

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reach your left hand back up and slowly

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lower down to take a seat on your heels

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just close your eyes deepen your breath

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and settle it come to lie down on your

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back with both knees bent and feet flat

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on the mat place your right ankle on top

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of your left knee for a figure four flex

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the toes back to protect your knee joint

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and feel free to stay here or go deeper

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by threading your hands through the legs

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in interlace underneath your left thigh

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now use your right hand to grab the

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inner arch of your right foot and open

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your right ankle up into half happy baby

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as you extend your left leg long down on

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the mat reach your left hand across to

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grab on to your right knee and release

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your right hand and extend it out 90

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degrees from your side pull your right

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knee across the body to move into a

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supine spinal twist and if your right

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shoulder peels up then work to ground it

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back down with each deep exhale

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and come back to Center

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take figure-4 with your left ankle on

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your right knee and find a similar

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variation to what you did on the other

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side with a similar deep and slow

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next use your left hand to grab the

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inner arch of your left foot for half

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happy baby open your left leg and lower

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your right leg down on the maps moving

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with mindfulness not momentum

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reach your right hand across to grab on

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to your left knee and release your left

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arm 90 degrees out by your side move

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into your twist keeping your breath deep

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and slow to ground your left shoulder

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and shoulder blade down to the mat with

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each exhale

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and slowly come back to Center

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pull both knees into your chest

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squeezing out every last bit of tension

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and release into your final shavasana

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this is a pose of complete relaxation so

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relax your hips so your feet can fall

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open soften and rotate from the

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shoulders that your palms face up with

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your eyes closed

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relax your eyelids let your eyebrows

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soften and let your jaw release so your

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teeth can separate allow your tongue to

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fall away from the roof of your mouth

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and feel free to stay here or if you’re

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ready roll up into a fetal position

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press yourself up to see it bring your

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hands to heart center ceiling the

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practice with about namaste

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thank you for joining me today beauties

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if you enjoyed this practice please let

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me know by clicking the like button

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below check me out on Facebook Instagram

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Tumblr and when you’re feeling extra

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flex eat try my 30-minute level 2 Yoga

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for flexibility practice

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