Yoga strap

How to use a yoga/stretching strap

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hi everybody thank you for tuning into

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this video this is a video on how to use

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a yoga strap I’ll go I’ll go through

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some pointers at the beginning and then

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I will lead you through a gentle

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sequence using the yoga strap it’s

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really great for all levels but

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especially for beginners or anybody who

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has some flexibility issues especially

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in the hamstrings and the back the chest

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a yoga strap is a really great prop to

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use to help open up those areas this

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video is sponsored by fit lifestyle

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company they sent the yoga strap and the

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yoga mat it’s a pretty cool yoga mat the

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bottom is very sticky so it’s not going

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to slide anywhere and the top is

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constructed of a towel like fabric so

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it’s excellent if you’re in a hot yoga

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class and you just want something to

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absorb the sweat and make sure that you

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don’t slip around I definitely recommend

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checking it out fit yoga know fit

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lifestyle company

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so come into a comfortable seated

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position roll your shoulders back and

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just take your ears from side to side

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and then close your eyes bring your head

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to Center and take a deep breath in

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filling up your lungs with as much air

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as you possibly can and then exhale

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fully through your mouth with a sigh I

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didn’t go of anything that happened

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earlier any stress that you’re holding

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on to another deep breath in through

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your nose fill the lungs up with so much

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air so much air so much air and at the

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top of the inhale shrug your shoulders

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up to your ears and then exhale fully

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through your mouth of the sigh let your

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shoulders melt away from your ears and

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then on the next inhale turn your palms

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up to the sky and tilt your chin so it’s

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parallel with the floor and last time

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exhale fully with a sigh now close your

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mouth but relax your jaw and relax the

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space between the eyebrows the corners

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of the eyes and the tops of the cheeks

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and just take three deep breaths here

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finding your Center finding that place

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within you that’s always and then we’ll

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take three deep breaths here finding

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that space within you that’s quiet and

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calm

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on your next inhale bring both hands to

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your heart and set an intention for this

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short practice something you want to

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focus on specifically or just a

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commitment to yourself to stay in the

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present moment and then when you’re

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ready quietly open up your eyes grab

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hold of your yoga strap I’m going to

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turn so you can see what I’m doing we

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are going to take gomukhasana arms cow

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face arms I have no idea why it’s called

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cow face doesn’t look like a cow to me

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but that’s what it is

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so take the yoga strap in your right arm

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lift your right arm up to the sky and

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then bend at the elbow and then on your

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next inhale take your left hand and cup

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the right elbow see if you can keep your

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chin parallel to the ground we’ll just

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take a couple deep breaths here

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and then on the next inhale we’ll take

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the left arm back behind and grab hold

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of the yoga strap as close to the right

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hand as we can so if you’re a beginner

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or if you’re very tight in your

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shoulders and arms and chest you may be

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like this that’s okay or you may not

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even need the strap and you’ll be like

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this it doesn’t really matter where you

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are don’t worry about it just know that

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with practice with consistent practice

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your flexibility will come so as you’re

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here think about your alignment you want

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to have your right elbow pointed up to

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the sky and you want to have your left

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elbow pointed down to the ground and

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then with each exhale see if you can

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find just the tiniest bit of movement

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maybe the hands can come closer and

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closer together with each exhale keeping

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your chin parallel keeping your chest

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open breathe into any areas of tension

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and try to identify whether you’re

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feeling tension or whether you’re

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feeling pain if it’s pain you want to

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back off right away if it’s just tension

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because your body is tight breathe into

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that try to find space and then on your

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next inhale gently release and unravel

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the arms go ahead and shake them out and

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we’ll come to the other side I guess I

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can turn around now since you know what

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we’re doing and I lift your left arm up

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to the sky then to the elbow and then

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cut the right hand over top of the left

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elbow tilt your chin so you feel like

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it’s parallel with the ground and just

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breathe finding length and space here

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on your next inhale reach your right

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hand back behind you grab hold of the

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strap wherever you can lift your left

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elbow up to the sky your right elbow is

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down towards the ground and with each

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exhale trying to get closer and closer

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with the hand and then notice where

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you’re holding on to tension so

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sometimes we might even hold on to

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tension like in the eyebrows when you’re

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like making this face or a lot of times

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people will keep their eyebrows up like

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this like they’re really surprised so

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see when you’re holding tension anywhere

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in your body not just your arms and try

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to relax as you exhale try to keep a

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neutral face and let your breath

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comb through you working through any

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kinks any tangles that you have going on

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and then when you’re ready gently

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release slowly slowly slowly like

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weather strap will just shake the arms

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out and then from here

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interlace your fingers out in front of

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you round your back and tuck your chin

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and as you inhale open up your arms

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bring your fingers back behind you press

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into the ground and then lift your hips

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lift your chest look up lift your heart

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as much as you can stretch into the

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front of the shoulders and then as you

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exhale gently come down and extend your

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legs remove the flesh from underneath

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the sitting bones make your feet flat

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and then grab hold of your yoga strap so

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we’ve opened up the chest and the arms a

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little bit now we’re going to work on

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the hamstrings hamstrings are

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notoriously a very tight spot for a lot

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of people so if you are feeling

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extremely tight just check out your

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alignment if you’re noticing that your

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hips are pointed back or tilted back so

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you’re kind of like slumped over like

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this see if you can take your hands to

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your hips and slowly manipulate your

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hips so that they’re tilted slightly

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forward so you have a little bit more

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space here that’s too much for you and

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that’s often too much for a lot of

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people just because they’re tight you

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can do one of two things you can use a

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yoga block and prop it underneath your

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sitting bones but if you don’t have a

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yoga block you can roll up your mat from

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the back and just come to sit on the

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edge of that roll so just the tops of

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the femurs are sitting on this little

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roll that you’ve created and that will

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help you do to come forward a little bit

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if that’s not enough space for you you

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can use a rolled towel a thick blanket

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and just prop it underneath

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from here to check out your feet you

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want to have your feet hip-distance

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spread your toes and then find the

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center of your yoga strap grab a hold on

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either side and then lean forward until

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you can slip the strap over the middle

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of your feet you really wanna make sure

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that your strap is going across the

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arches from here you can wrap your hands

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grab hold as close as you can so if

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you’re back here but you have more

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movement really make sure you’re

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wrapping your strap and you’re grabbing

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as close to your feet as you can as you

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inhale get long through your spine and

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as you exhale come forward a little bit

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really doesn’t matter how far forward

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you come the point is not to get the

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head to the legs the point is to feel a

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nice stretch in the hamstrings and we do

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that by finding a connection between the

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stomach and the thighs so you want to

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aim for a connection there as you inhale

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get length in the spine as you exhale

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melt forward like your elbows Bend and

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pull use your biceps to come forward

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pull on the strap using the biceps

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now because hamstrings are often really

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tight for people make an intention set

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an intention to really figure out

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whether you’re feeling tightness because

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you’re you’re feeling tight or whether

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you’re feeling pain because you’re not

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doing something quite right or just

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doesn’t feel so good in your body so

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instead of right off the bat labeling it

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pain see if you can identify whether

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it’s just tight hamstrings you never

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want to be in pain when you’re in yoga

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try to keep your chest open so look out

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in front of you rather than straight

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down which will cause your upper back to

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round look out ahead keep the shoulder

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blades drawn toward one another another

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deep breath in exhale fully deep breath

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in exhale fully on your next inhale

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gently release long arms and then take

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the strap we’ll set it to the side then

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do a little counter stretch bring your

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hands halfway back behind you fingers

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pointed in towards your body and then

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bring your feet halfway back feet are

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hip distance take a deep breath in as

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you exhale press into the feet press

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into the hands to lift up breathing now

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on to the shoulders and hip flexors let

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your head go if that’s ok for your neck

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otherwise keep your head up look

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straight ahead

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gently release I’m going to extend just

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the right leg and sit up tall remove the

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flesh from underneath the sitting bones

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your left foot is in line with your left

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hip so the tendency normally is to have

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the foot really close to the leg so open

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it up a little bit so the foot is really

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in line with your left hip from here I

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flex your right foot take your right

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hand down to the ground

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and bring the left arm to the inside

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then grab hold of your yoga strap we’re

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going to just kind of set it around like

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this so wrapping one side around and

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keeping the other one out in front so

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the left arm is out in front to the

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inside of the leg thumb is pointing down

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so you have thumbs up then thumbs down

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then clasp your strap lean forward and

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then we’re going to wrap the left arm

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around the left leg so it looks like

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this I’m up thumb down clasp lean

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forward wrap the arm around then I’m

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going to grab hold of the yoga strap

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with my right hand coming into a bind so

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again it doesn’t matter how far away you

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00:13:02,899 –> 00:13:04,579
are you want to think about having your

262
00:13:04,579 –> 00:13:07,810
shoulders even your right foot flexed

263
00:13:07,810 –> 00:13:12,410
inhale open up the chest and exhale come

264
00:13:12,410 –> 00:13:14,370
forward

265
00:13:14,370 –> 00:13:16,629
so maybe you don’t need to strap and you

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00:13:16,629 –> 00:13:20,459
can clasp on maybe you do that’s okay

267
00:13:20,459 –> 00:13:23,620
for today’s purposes let’s just use the

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00:13:23,620 –> 00:13:26,079
strap you’re going to breathe here this

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00:13:26,079 –> 00:13:28,589
is a hip opener

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00:13:37,040 –> 00:13:39,120
so you want to try to think about having

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00:13:39,120 –> 00:13:42,900
your shoulders even and with each exhale

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00:13:42,900 –> 00:13:45,870
finding a little bit of space then when

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00:13:45,870 –> 00:13:47,820
you’re ready rise up we’ll extend the

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00:13:47,820 –> 00:13:49,370
left leg and take it to the other side

275
00:13:49,370 –> 00:13:54,660
so wrap the strap so one end just kind

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00:13:54,660 –> 00:13:56,430
of behind you one end is out in front

277
00:13:56,430 –> 00:13:58,680
and take the right foot in line with

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00:13:58,680 –> 00:14:00,900
your left hip left hand down by your

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00:14:00,900 –> 00:14:03,540
side right arm to the inside take a deep

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00:14:03,540 –> 00:14:06,120
breath in as you exhale come forward

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00:14:06,120 –> 00:14:08,610
take your thumb down grab hold of the

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00:14:08,610 –> 00:14:11,910
strap and then wrap around and then with

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00:14:11,910 –> 00:14:13,950
your left hand grab hold of the strap

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00:14:13,950 –> 00:14:16,830
wherever you can but try to get as close

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00:14:16,830 –> 00:14:19,620
as you can to the right arm shoulders

286
00:14:19,620 –> 00:14:21,360
you even take a deep breath and get long

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00:14:21,360 –> 00:14:23,520
left foot is flexed as you exhale come

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00:14:23,520 –> 00:14:25,910
forward

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00:14:41,580 –> 00:14:45,280
on your next inhale rise up gently

290
00:14:45,280 –> 00:14:49,570
release extend your legs let’s drop to

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00:14:49,570 –> 00:14:50,890
this side just for a sec come down onto

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00:14:50,890 –> 00:14:58,030
your back take your hands on top of your

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00:14:58,030 –> 00:15:01,840
knees arms are long we’re just going to

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00:15:01,840 –> 00:15:03,790
draw a circle the size of a dinner plate

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00:15:03,790 –> 00:15:06,900
to the right and we’ll go five times

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00:15:06,900 –> 00:15:09,820
this just helps to release any tension

297
00:15:09,820 –> 00:15:14,650
in the low back tuck your chin a little

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00:15:14,650 –> 00:15:16,990
bit for a long neck and we’ll go one

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00:15:16,990 –> 00:15:20,260
more time around and at the top of the

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00:15:20,260 –> 00:15:21,720
circle we’ll take it to the other side

301
00:15:21,720 –> 00:15:25,920
five times to the left

302
00:15:36,040 –> 00:15:38,389
and at the top of the circle take the

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00:15:38,389 –> 00:15:40,220
hands underneath the needs activate your

304
00:15:40,220 –> 00:15:42,560
toes take a deep breath in and as you

305
00:15:42,560 –> 00:15:45,980
exhale rock and roll sit up and then

306
00:15:45,980 –> 00:15:49,930
we’ll come forward onto all fours and

307
00:15:49,930 –> 00:15:52,269
find downward-facing dog

308
00:15:52,269 –> 00:15:54,709
so for downward facing dog you want to

309
00:15:54,709 –> 00:16:00,079
have your feet hip distance push the mat

310
00:16:00,079 –> 00:16:04,220
away from you if you are very new to

311
00:16:04,220 –> 00:16:06,740
yoga or if you have some tight

312
00:16:06,740 –> 00:16:08,540
hamstrings you’re probably going to have

313
00:16:08,540 –> 00:16:10,399
your knees bent that’s okay you just

314
00:16:10,399 –> 00:16:12,259
want to think about finding the shape of

315
00:16:12,259 –> 00:16:14,959
a V so really making your back long your

316
00:16:14,959 –> 00:16:16,670
armpits long and then with each exhale

317
00:16:16,670 –> 00:16:18,560
inviting the heels to come down to the

318
00:16:18,560 –> 00:16:20,449
ground no worries if they don’t get

319
00:16:20,449 –> 00:16:23,480
there your next inhale let’s just step

320
00:16:23,480 –> 00:16:25,839
the right foot to the front of the mat

321
00:16:25,839 –> 00:16:27,980
take a deep breath in come onto the

322
00:16:27,980 –> 00:16:32,139
fingertips do inhale rise up

323
00:16:41,970 –> 00:16:45,550
and as you exhale come down step back to

324
00:16:45,550 –> 00:16:47,110
plank pose and go right into downward

325
00:16:47,110 –> 00:16:49,530
facing dog

326
00:16:57,630 –> 00:16:59,950
then your next inhale step forward with

327
00:16:59,950 –> 00:17:03,660
your left leg come onto your fingertips

328
00:17:03,660 –> 00:17:06,339
left knee directly over left ankle or

329
00:17:06,339 –> 00:17:08,170
slightly behind rise up bring the arms

330
00:17:08,170 –> 00:17:22,540
up overhead and then on your next inhale

331
00:17:22,540 –> 00:17:26,260
we’ll come down and lower down with your

332
00:17:26,260 –> 00:17:27,910
knees and then keeping your elbows

333
00:17:27,910 –> 00:17:29,290
straight back behind you lower all the

334
00:17:29,290 –> 00:17:32,770
way down onto your stomach grab hold of

335
00:17:32,770 –> 00:17:34,480
your yoga strap we’re going to come into

336
00:17:34,480 –> 00:17:39,250
bow pose so find the middle of your

337
00:17:39,250 –> 00:17:43,030
strap and then you’re gonna loop the

338
00:17:43,030 –> 00:17:47,320
middle around the tops of the feet but

339
00:17:47,320 –> 00:17:54,340
the middle and take the strap in your

340
00:17:54,340 –> 00:17:58,600
hands your knees feel like they’re hip

341
00:17:58,600 –> 00:18:05,020
distance the toes are spread take a deep

342
00:18:05,020 –> 00:18:07,840
breath in and as you exhale we’re going

343
00:18:07,840 –> 00:18:10,300
to list everything as high as you can so

344
00:18:10,300 –> 00:18:14,140
the legs lift arms lift chest lifts look

345
00:18:14,140 –> 00:18:16,320
ahead

346
00:18:20,890 –> 00:18:24,730
and gently release take the strap out to

347
00:18:24,730 –> 00:18:27,280
the side and we’ll come into Child’s

348
00:18:27,280 –> 00:18:35,320
Pose for Child’s Pose the forehead rests

349
00:18:35,320 –> 00:18:39,420
on the ground arms are out in front

350
00:18:55,370 –> 00:18:57,900
when eunuchs inhale round forward onto

351
00:18:57,900 –> 00:19:01,680
all fours curl your toes left up for

352
00:19:01,680 –> 00:19:03,990
downward facing dog then we’re going to

353
00:19:03,990 –> 00:19:08,580
slowly walk to the front of the let grab

354
00:19:08,580 –> 00:19:12,300
hold of your strap rise up find the

355
00:19:12,300 –> 00:19:15,990
middle of your strap this is a great

356
00:19:15,990 –> 00:19:18,360
balancing pose for low back and for

357
00:19:18,360 –> 00:19:19,920
hamstrings I’m going to go ahead and

358
00:19:19,920 –> 00:19:21,390
shift all the weight on to the left foot

359
00:19:21,390 –> 00:19:22,830
but before you do that lift your left

360
00:19:22,830 –> 00:19:24,900
toes spread your toes as much as you can

361
00:19:24,900 –> 00:19:26,970
and then set them down feel your weight

362
00:19:26,970 –> 00:19:28,770
evenly distributed on all four corners

363
00:19:28,770 –> 00:19:30,660
of the left foot and then begin to shift

364
00:19:30,660 –> 00:19:31,980
your weight to your left side

365
00:19:31,980 –> 00:19:34,860
as you inhale visualize the air entering

366
00:19:34,860 –> 00:19:36,090
your body through the bottom of the left

367
00:19:36,090 –> 00:19:38,280
foot and then follow the inhale all the

368
00:19:38,280 –> 00:19:40,680
way up through the quad and as you feel

369
00:19:40,680 –> 00:19:42,780
that happening you’re going to activate

370
00:19:42,780 –> 00:19:45,030
your quad muscle and then follow the

371
00:19:45,030 –> 00:19:46,320
inhale all the way up through the front

372
00:19:46,320 –> 00:19:48,900
body activating your core getting really

373
00:19:48,900 –> 00:19:51,810
tall and on your next inhale lift your

374
00:19:51,810 –> 00:19:55,440
right leg and bring the center of the

375
00:19:55,440 –> 00:19:58,140
strap around the middle of your right

376
00:19:58,140 –> 00:20:02,130
foot and Hale be tall here take a deep

377
00:20:02,130 –> 00:20:05,970
breath in and as you exhale extend the

378
00:20:05,970 –> 00:20:07,950
right leg it doesn’t really matter how

379
00:20:07,950 –> 00:20:09,690
far it comes maybe it’s straight maybe

380
00:20:09,690 –> 00:20:12,450
it’s here who cares and then check in

381
00:20:12,450 –> 00:20:15,230
try not to lean back instead get tall

382
00:20:15,230 –> 00:20:17,730
point your toes up to the sky spread the

383
00:20:17,730 –> 00:20:20,670
toes and activate your core see if you

384
00:20:20,670 –> 00:20:22,290
can use your core muscles to lift the

385
00:20:22,290 –> 00:20:24,920
leg even higher

386
00:20:35,560 –> 00:20:38,420
when you’re ready bend the leg gently

387
00:20:38,420 –> 00:20:40,040
release we’re going to take it to the

388
00:20:40,040 –> 00:20:42,140
other side but before we do that lift

389
00:20:42,140 –> 00:20:44,300
the right toes spread the toes as much

390
00:20:44,300 –> 00:20:45,710
as you can and then set them down onto

391
00:20:45,710 –> 00:20:47,750
the ground I’m going to shift all your

392
00:20:47,750 –> 00:20:49,100
weight over to the right foot

393
00:20:49,100 –> 00:20:50,900
there’s relize the air entering your

394
00:20:50,900 –> 00:20:52,010
body through the bottom of the right

395
00:20:52,010 –> 00:20:54,230
foot and activate your quad muscle as

396
00:20:54,230 –> 00:20:55,640
you follow the breath all the way up

397
00:20:55,640 –> 00:20:58,670
activate your core get really tall roll

398
00:20:58,670 –> 00:21:00,500
your shoulders back and on your next

399
00:21:00,500 –> 00:21:02,060
inhale use your core strength to lift

400
00:21:02,060 –> 00:21:05,300
the left leg bringing the strap around

401
00:21:05,300 –> 00:21:08,710
the middle of the bottom of the foot

402
00:21:08,710 –> 00:21:12,350
take a deep breath and get tall and as

403
00:21:12,350 –> 00:21:15,140
you exhale extend your left leg see if

404
00:21:15,140 –> 00:21:17,240
you can activate your biceps to pull

405
00:21:17,240 –> 00:21:20,020
yourself forward

406
00:21:32,970 –> 00:21:34,900
and then when you’re ready gently

407
00:21:34,900 –> 00:21:38,590
release go ahead and set the straps to

408
00:21:38,590 –> 00:21:41,020
the side if your feet a little bit wider

409
00:21:41,020 –> 00:21:43,299
than hip distance and as you inhale lift

410
00:21:43,299 –> 00:21:44,890
your arms all the way up get as tall as

411
00:21:44,890 –> 00:21:48,400
you can look up as you exhale swan dive

412
00:21:48,400 –> 00:21:50,260
forward little bend in your legs and

413
00:21:50,260 –> 00:21:52,210
then grab hold of opposite elbows for

414
00:21:52,210 –> 00:21:58,090
ragdoll pose let your head go with your

415
00:21:58,090 –> 00:22:01,480
eyes closed visualize your hips over

416
00:22:01,480 –> 00:22:04,630
your ankles so play around with your

417
00:22:04,630 –> 00:22:06,159
weight distribution on your feet you can

418
00:22:06,159 –> 00:22:07,990
even rock forward and backward trusting

419
00:22:07,990 –> 00:22:10,330
yourself you’ve got yourself you’re not

420
00:22:10,330 –> 00:22:12,760
going to let yourself fall and if you do

421
00:22:12,760 –> 00:22:18,730
fall no big deal and then come into

422
00:22:18,730 –> 00:22:22,390
stillness and as you inhale here follow

423
00:22:22,390 –> 00:22:26,340
the breath through the backs of the legs

424
00:22:26,909 –> 00:22:29,740
as you exhale exhale from the waist

425
00:22:29,740 –> 00:22:32,830
feeling the exhale wash over your upper

426
00:22:32,830 –> 00:22:37,450
back over your head letting your whole

427
00:22:37,450 –> 00:22:40,000
upper body be really heavy as it melts

428
00:22:40,000 –> 00:22:44,289
over your thighs when you lengthen the

429
00:22:44,289 –> 00:22:46,799
hamstrings

430
00:22:50,170 –> 00:22:52,450
taking a second to reconnect with your

431
00:22:52,450 –> 00:22:54,100
intention that you set the beginning of

432
00:22:54,100 –> 00:23:03,940
the sequence and on your next inhale let

433
00:23:03,940 –> 00:23:04,990
your arms drop

434
00:23:04,990 –> 00:23:07,570
bend your knees deeply and roll all the

435
00:23:07,570 –> 00:23:15,070
way up vertebra by vertebra and when you

436
00:23:15,070 –> 00:23:18,400
get to the top step your feet together

437
00:23:18,400 –> 00:23:20,770
keep your eyes closed here roll your

438
00:23:20,770 –> 00:23:22,000
shoulders back bring your hands to your

439
00:23:22,000 –> 00:23:30,190
heart and now you’re ready to either

440
00:23:30,190 –> 00:23:32,260
carry on with your day or beginning more

441
00:23:32,260 –> 00:23:33,760
vigorous you’ll go practice on it you’re

442
00:23:33,760 –> 00:23:36,640
warmed up I hope you enjoyed this

443
00:23:36,640 –> 00:23:38,260
practice thank you so much for tuning in

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00:23:38,260 –> 00:23:39,930
with me today

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00:23:39,930 –> 00:23:43,260
please like comment share and subscribe

446
00:23:43,260 –> 00:00:00,000
namaste

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