Yoga stretch poses

Yoga For Complete Beginners – Relaxation & Flexibility Stretches 15 Minute Yoga Workout

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psyche truth life wisdom hi my name is

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Mira Hoffman and we’re doing yoga for

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beginners so this is great if this is

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your first introduction to yoga we’ll be

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taking you through some beautiful Ozma’s

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and postures and stay tuned for parts

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two and three where you can deepen into

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your practice

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so go ahead and get comfy get situated

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and across legged seated position if you

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need any support earth this is difficult

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for you you can take a pillow and tuck

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it underneath your hips and you just

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want a nice straight spine here so

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feeling like your head’s lifting up

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we’re going to inhale and roll the

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shoulders up towards the ears and then

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as you exhale you can roll them back and

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down

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do that two more times so inhale up and

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exhale down starting to feel more open

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and your shoulders there last time

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inhaling up and exhaling down next we’re

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going to move into some neck stretches

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so inhaling lifting the spine and then

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exhale letting the right year come down

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to the right shoulder and inhale back to

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Center and exhale left ear to left

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shoulder

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inhaling back to center and then this

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time we’ll exhale coming forward is

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moving with the breath inhale back to

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Center and exhale looking back up inhale

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Center I will do a full circuit again so

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exhale to the right year and if y’all

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are joining along and I’ve seen some of

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my other videos you probably noticed

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that my hair looks a little different

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today so let us know if you like it wavy

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I had it in braids last night I really

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like it like this and inhaling back to

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Center again will exhale up and then

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inhale to return go ahead and slowly

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making your way to the tops of your mats

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we’re going to do seer Namaskar the Sun

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Salutations so standing at the top of

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your mat you can either have your feet

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touching together or hip with the parts

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whatever feels good if you have a little

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bit of low back compression you might

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want to have them a little bit further

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apart so I like to have mine together

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and you really want to engage the legs

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you can see when I start to engage my

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legs how my whole hips they start to

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come forward my core gets really strong

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here we’re going to inhale starting to

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sweep the arms up and out and exhale

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bring the hands to prayer position in

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front of the heart we’re going to inhale

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and reach up slightly pushing the hips

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forward and exhale you can swan dive

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down flat back arms come

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five letting the head hang here bending

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the knees and bringing the hands to the

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ground

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so fingertips and toes are in a straight

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line we’ll take a rest break here so go

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ahead and just inhale deeply and exhale

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let the neck release a little bit more

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on your next inhalation you’re going to

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step the right foot all the way back so

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stepping back as far as you can you can

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let the right knee come to the ground

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and if you want to you can put the right

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top of the foot on the ground so you’re

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probably noticing that you’re feeling a

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nice opening and the hips and then the

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legs that’s great your gaze is towards

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the front of the room at about horizon

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level so take a nice deep breath here

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again inhaling breathing into that

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stretch in the hips and exhale releasing

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relaxing a little bit deeper we’ll

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inhale and curl the right toes under and

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then hold the breath we’re going to step

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the left foot back coming into plank

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pose so really is trying to get your

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body in a straight line you can take a

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couple breaths here really strong in the

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arms so I have my shoulder stacked over

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my wrists and a strong position here and

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my body’s in a straight line my gaze is

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a couple inches in front of me

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and taking a nice deep breath again

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we’re going to exhale dropping the knees

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then the chest and then the chin so you

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look like a little snake almost will

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take a breath here you can notice my

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hips are off the ground my elbows are

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pulled in towards my body we’ll inhale

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and come forward in the cobra so

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bringing the hips to the ground the

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abdomen to the ground hands stay where

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they are again taking a nice deep breath

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here

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and inhaling curling the toes under will

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exhale push into downward dog inverted V

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letting the head hang really pushing

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into all the fingers all the toes

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getting nice and strong so we’re going

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to do a little bit of a variation here

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to help you feel this pose a little bit

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deeper so on your next exhalation drop

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the right knee down shifting the weight

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into the left leg and feel how that

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intensifies the stretch there and we can

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inhale extend the right leg and exhale

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bending the left knee in

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well inhale and extend the left leg

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again and exhale push both heels back

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towards the ground on your next

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inhalation bring your head up and you’re

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going to step your right foot all the

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way back through between your hands now

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for some of you you may not be able to

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make that step up completely on your

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first try so help it forward wherever

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you’re at if your here is helping it

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kind of scooch that leg forward go ahead

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and drop the left knee and the left top

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of the foot and again we’re sinking into

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the hip so we did this on the opposite

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side when we were first coming into sere

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Namaskar the Sun Salutations now we’re

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getting a nice hip opener on the left

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side so staying with your breath keeping

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focused really elongated each breath

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inhale curl the left toes under and

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while exhale step the left foot forward

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this time the forward fold is you can

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just let your hands hang so a slight

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micro Bend and the knees just to keep

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them a little bit relaxed and if you

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want you can bring your hands to your

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hips and inhale curling up taking a nice

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deep breath and then sweeping up and

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back and we’ll exhale the arms down so

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that was half a round of Seir and imma

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scar the Sun Salutations will do the

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same thing for the opposite leg inhale

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the arms out really scooping outwards

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and exhale bringing them into prayer

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position in front of the heart inhale

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reaching up talking the hips slight arch

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back and exhale forward fold I’m going

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to show you a different variation so you

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can do the swan dive like before or you

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can extend the arms

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bring in the hands to the ground letting

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the head hang bending the knees will

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take a couple breaths here so inhale

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deeply exhale release any lasting

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tension in your neck and inhale stuff

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the left foot all the way back dropping

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the left knee and the left top of the

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foot

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taking a nice deep breath here feeling

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the weight sink into your hips making

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sure that your knee is not in front of

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the ankle so if it is scoot your back

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leg back a little bit more and inhale

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curl the left toes under hold the breath

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and we’ll step the right foot back

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coming into plank pose and then exhale

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drop your knees then your chest elbows

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in and then the chin so hips up nice

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snake position deep breath here and

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inhale slide up and forward and the

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Cobra elbows and feet together legs

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together curl the toes under we’ll

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exhale push on the downward dog letting

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the head hang extending all the way

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through the fingertips into the heels

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and inhale step a foot forward again if

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it doesn’t come all the way forward just

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helping it forward bring the right knee

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to the ground the right top of the foot

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to the ground looking out at the horizon

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I’m taking a nice deep breath here

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inhale curl the right toes under and

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exhale step the right foot forward again

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letting the body hang letting the head

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hang letting the arms hang a little

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micro bend in the knee to keep them soft

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you don’t want to locked let me have you

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take one more deep breath here so if you

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want you can bring your hands back

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towards your hips placing them on the

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back and you can slowly inhale rolling

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to curl up just being nice and gentle

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taking your time and we’ll inhale the

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arms all the way up stretching up and

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then exhale the arms down so hopefully

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you’re starting to get the feel of this

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we’ll go through one more cycle inhale

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scooping out and up exhale the hands

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together inhale tucking the hips pushing

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them slightly forward as you arch your

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out back and exhale again reverse swan

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dive or if you want you can keep the

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arms extended letting the head hang here

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bending the knees we’ll inhale step the

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right foot all the way back dropping the

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right knee hold the breath curl the

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right toes under step the left foot back

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and then exhale drop knees chest and

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chin our little snake pose inhale slide

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forward and up and a Cobra elbows in

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legs together exhale curl the toes push

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the hands downward dog inverted V and

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inhale stepping forward bringing the

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right foot forward helping it forward if

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you need to and exhale step the left

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foot forward letting the head hang here

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micro bend in the knees and inhale you

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can bring the hands to the back or if

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you want to reverse swan dive you can

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come up and gently back and exhale the

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arms down last half round inhale arms

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out exhale together to prayer position

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inhale reaching up and back and exhale

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forward fold you can swan dive or keep

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the arms out letting the head hang here

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bending the knees inhale step the right

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foot all or that excuse me the left foot

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all the way back hold the breath curl

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the left toes stuffed the right foot

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back into plank pose exhale drop knees

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chest and chin

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inhale slide forward and up into Cobra

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elbows together legs together exhale

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push in the downward dog and murdered me

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inhale step the left foot forward again

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helping it forward if you need to drop

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the right knee the right top of the foot

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and inhale step the right foot exhale

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let your so fold and then want inhale

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reverse swan dive up and back and exhale

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the arms down so separating the feet

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about hip width apart

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this is called Tadasana Mountain Pose

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this is a little relaxation pose so

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you’re just standing here you can close

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your eyes if you want to you starting at

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the feet really feel connected to the

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ground so you can see if you rock side

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to side or forward and backwards really

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just trying to find that still center

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point the knees are slightly bent a

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little micro Bend and then notice how

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that carries them to your hips all the

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way up through your spine into your

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shoulders if you want to do a little

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shoulder roll you can do that too and I

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open them up and then all the way into

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the head and neck out through the crown

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of your head

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so that was just a brief introduction to

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the Sun Salutations to your Namaskar

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so thank you for watching part 1 of our

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beginners series for relaxation please

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stay tuned for parts 2 & 3 and again my

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name is Mara Hoffman if you want to find

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out more about me and my work you can go

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to Mira Hoffman comm and make sure to

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flavor at this video so you can come

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00:15:41,259 –> 00:15:43,600
back to it and subscribe to the psyche

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00:15:43,600 –> 00:15:45,369
Tube channel so you can find out about

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hundreds of other videos on natural

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healthcare yoga massage and Wellman’s

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blessings

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