Yoga uk

20 Min Yoga Flow for Beginners

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begin in Child’s Pose with your hips

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reach back towards your heels and arms

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stretched out front

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let your head come onto the mat and let

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your upper body be really heavy as you

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breathe fill your stomach against your

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thighs let go of any stress any tension

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in the body and let your mind be really

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calm on your next inhale round forward

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until you come onto all fours shoulders

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over wrists hips over knees as you

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inhale lift the head and tailbone as you

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exhale round the back push them out away

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from you and let your head hang go

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slower than you want to go take a deep

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breath in drop the chest towards the mat

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arms are strong inhale lift the head and

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tailbone exhale push the might away from

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you round the back lower your head as

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you inhale come to a flat back curl your

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toes press them into the mat and lift

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the hips for downward dog so it’s your

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first one of the day so don’t worry if

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the heels don’t come to the mat as you

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inhale walk the hands back towards your

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feet bend your knees as much as you need

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to and as you exhale grab hold of the

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elbows come into ragdoll position keep a

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micro bend in the knees let your head

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hang free and rock forward and backward

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until you can come to a place on your

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feet where you feel your weight

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distributed evenly on all four corners

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of both feet let your upper body melt

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over your legs take a deep breath in you

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can stay there or you can rock side to

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side swinging the upper body heavily

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on the next inhale lower your hands bend

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your knees and then tuck the tailbone

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tuck your head and round all the way up

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to standing on the next inhale step your

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right foot forward send it out to the

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right just a little bit and then turn

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your left toes out to about 45 degrees

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you want a really big step here so that

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when you bend the front leg your right

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knee will come directly over your ankle

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or slightly behind but not in front of

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the ankle push into the outer edge of

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the left foot this is warrior one press

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your hands together call our bones are

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broad and as you inhale lift the hands

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bring the hands down to the mat and step

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back into plank pose so you really want

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to use your core strength

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inhale come onto the knees send the hips

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forward keep your elbows to your side as

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you lower all the way down inhale press

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into the mat lift up for Cobra use your

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back body muscles and think of your

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spine as being very very long exhale

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melt forward inhale curl the toes

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activate the core you’re going to press

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onto your knees keeping your back flat

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and lift up push up inhale into Child’s

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Pose

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rest your head on the mat take a deep

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full breath in feel your stomach against

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your thighs arms reach out in front

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fingers are spread head is heavy on the

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mat as you inhale round forward onto all

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fours shoulders over wrists hips

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underneath inhale lift the head and

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tailbone exhale press the mat away from

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you round your back let your head go be

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very heavy as you inhale lift the head

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and tailbone as you exhale press the mat

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away from you lowering your head as you

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inhale lift the head and tailbone front

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body as long X

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now push into the toes lift up

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downward-facing dog

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spread your fingers as wide as you can

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shake your head

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when the next inhale will walk the hands

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back towards the feet coming back into

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ragdoll pose so grabbing opposite elbows

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keeping a micro bend in the knees

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letting the head be really heavy and

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letting the upper body melt over the

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thighs you can stay there in stillness

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or you can rock side to side with the

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upper body whatever feels best for you

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do that

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on the next inhale lower the hands tuck

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the tailbone and around all the way up

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to standing from here we’ll step forward

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with the left foot take a big step then

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send the left foot out to the left just

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a little bit and inch your leg forward

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so that when you bend the knee it will

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be directly over the ankle or slightly

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behind but you don’t want to in front of

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the ankle inhale arms can be up overhead

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or to the heart right toes are at a 45

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degree angle and push into the outer

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edge of the right foot low back is long

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collarbones are broad on the next inhale

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lift the arms overhead and bring the

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hands down to the mat and step back into

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plank pose using your core strength arms

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are strong and he’ll come onto the knees

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send the hips forward and keep your

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elbows in as you lower down inhale press

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the hands into the mat use your back

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body muscles to lift your upper body up

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exhale melt forward inhale curl the toes

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activate the core press into the knees

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press into the hands and lift up exhale

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downward facing dog

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on the next inhale begin to walk the

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feet to the front of the mat keeping

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them hip distance apart as you inhale

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lift the right foot and slide the right

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hand underneath until the toes touch the

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wrists do the same thing on the left

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side and let the head hang

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trust yourself here as you rock back and

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forth giving yourself a massage on the

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hands with the pressure of your feet let

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your arms be heavy later upper body be

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heavy

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is you exhale release bring the feet

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together lower your body down until you

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feel your stomach against your thighs

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bring your hands to your heart

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straighten your back so you don’t want

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it to round like this want to straighten

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it by bringing the shoulder blades

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toward each other as you inhale squeeze

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the legs together and lift the upper

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body would katana chair pose inhale come

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to standing take a deep breath in exhale

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sit loket asana chair pose the back is

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really long not arched and as you exhale

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we’ll fold forward jinda shin so bend

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your knees if you have to but intend

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astray on the next inhale will lift up

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for halfway lift back as long so your

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hands can be on your shins on your upper

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thighs wherever it needs to be you just

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want to have a long back look straight

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down at the mat exhale bring the hands

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down to the mat and step back for plank

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pose engage your core here don’t let

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your hips sink in the next inhale come

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down onto the knees send the hips

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forward keep your elbows and as you

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lower all the way down inhale press into

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the hands

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spine is long lift up exhale melt

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forward inhale curl onto the toes

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activate the core press into the knees

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press into the hands back is flat lift

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up inhale downward facing dog so at some

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point on your yoga journey the downward

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facing dog will feel more like a rest

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period but at the beginning stage kind

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of is a lot of work so keep pressing the

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mat away from you

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let your head go no tension in the neck

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and keep trying to straighten the legs

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on your next inhale we’ll come into

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warrior two so step the right foot to

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the front of the mat

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and turn your left foot out so the outer

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edge is parallel with a short edge of

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the mat bring the left arm out in front

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and windmill the arms up from here slide

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your front foot forward a little bit so

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that when you sink low the right knee is

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directly above the ankle or slightly

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behind arms are shoulder height fingers

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are spread shoulders relaxed away from

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your ears pressing into the outer edge

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of the left foot look out over your

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middle finger as you inhale we’ll lift

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the right arm sink a little lower into

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the thigh and look up at your hand

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so it’s a really good stretch for the

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whole side body on the right side inhale

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acknowledge warrior 2 exhale hands to

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the mat we’ll step back to plank pose so

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use your core strength on the next

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inhale pick the hips up for downward

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facing dog

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it’s no problem if you need to bend the

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knees just keep intending to straighten

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them picture the body is an upside down

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letter V and when you’re ready we’ll

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step the left foot to the front of the

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mat turn the right foot out so the outer

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edge is parallel with the short edge of

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the mat right arm comes forward we lift

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up slide your foot forward a little bit

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more if you need to shoulder blades

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drawn back toward each other

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gaze out over your left middle finger

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press into the outer edge of the right

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foot as you inhale lift the left arm

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sink a little lower in the left leg and

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look up at the left hand it’s a really

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good stretch for the whole side body on

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the left side inhale come back to

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warrior two exhale hands to the mat

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inhale step back for plank pose the body

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strong don’t let the hips sink inhale

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downward facing dog

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take a deep breath in and when you’re

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ready begin to walk the feet to the

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front of the mat alternatively if you’re

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ready for a jump you can try to quietly

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hop the feet to the front of the mat

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we’ll come into a forward fold feet are

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together then bend the knees bring the

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hands to the heart fruit gita’ sauna

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chair pose back is really long inhale

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Tadasana Mountain Pose

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from here we’ll step back with the left

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foot and then turn to the side look down

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at your feet you want to Pigeon Hill

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your feet so you want your big toes

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towards each other and the heels out

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away from one another feels a little

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awkward but don’t worry about it

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inhale come forward bring your fingers

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in line with your toes and bring your

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elbows straight back behind you

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straighten your legs as much as you can

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activate the quads and look straight

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down at the mat not behind you not in

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front of you fingers are spread arms are

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strong and you want to kind of have a

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suction with your hands pulling yourself

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down towards the mat with each exhale

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press evenly into all four corners of

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both feet

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breathing into any areas of tension in

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the legs and when you’re ready

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straighten the arms bend the knees

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around all the way up inhale heel toe

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the feet together step to the front of

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the yoga mat feet are together ankles

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are together knees are together inhale

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arms out in front

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exhale rise up onto the toes find your

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balance squeeze your legs together and

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slowly come all the way down to the mat

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go slower than you want to go when you

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get there have a seat on the mat and

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extend your legs out in front remove the

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flesh underneath the Sitz bones and flex

263
00:13:49,180 –> 00:13:52,029
the feet inhale reach forward and grab

264
00:13:52,029 –> 00:13:53,829
hold wherever you can maybe it’s the

265
00:13:53,829 –> 00:13:54,490
shins

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00:13:54,490 –> 00:13:56,920
maybe it’s the bottoms the feet doesn’t

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00:13:56,920 –> 00:13:57,880
really matter

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00:13:57,880 –> 00:14:01,120
what’s important here is trying to feel

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00:14:01,120 –> 00:14:03,820
your stomach against your thighs don’t

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00:14:03,820 –> 00:14:05,230
worry about your head getting down to

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00:14:05,230 –> 00:14:07,390
your knees that’s not important what’s

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00:14:07,390 –> 00:14:08,829
important is filling your stomach

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00:14:08,829 –> 00:14:11,709
against your thighs this ensures that

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your back is really long and that you’re

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00:14:13,930 –> 00:14:16,120
not rounding and that instead of

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00:14:16,120 –> 00:14:17,500
stretching your back you’re stretching

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00:14:17,500 –> 00:14:21,399
your hamstrings so keep pulling your

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00:14:21,399 –> 00:14:23,829
body down and when you’re ready

279
00:14:23,829 –> 00:14:26,100
straighten the arms and release the pose

280
00:14:26,100 –> 00:14:28,899
will do another hamstring stretch here

281
00:14:28,899 –> 00:14:31,209
so bring your left foot in to your right

282
00:14:31,209 –> 00:14:35,680
inner thigh right foot is flexed Square

283
00:14:35,680 –> 00:14:38,440
yourself over the leg and as you exhale

284
00:14:38,440 –> 00:14:43,269
reach forward again you want to feel

285
00:14:43,269 –> 00:14:46,360
your stomach against your right side so

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don’t worry about getting your head down

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00:14:48,070 –> 00:14:51,209
that’s not important

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00:14:52,470 –> 00:14:57,970
breathe when you’re ready release the

289
00:14:57,970 –> 00:15:01,690
pose and we’ll come to the other side so

290
00:15:01,690 –> 00:15:03,490
now the left leg is out in front right

291
00:15:03,490 –> 00:15:06,760
foot is in the left thigh inhale long

292
00:15:06,760 –> 00:15:09,699
spine exhale come down and one side

293
00:15:09,699 –> 00:15:12,550
might feel more difficult or easier than

294
00:15:12,550 –> 00:15:15,220
the other don’t worry about it that’s

295
00:15:15,220 –> 00:15:16,330
just normal

296
00:15:16,330 –> 00:15:18,460
keep the left foot flexed spread the

297
00:15:18,460 –> 00:15:23,580
left toes and exhale release the pose

298
00:15:23,580 –> 00:15:26,230
from here we’ll bend the left leg and

299
00:15:26,230 –> 00:15:28,300
bring the left shin parallel with the

300
00:15:28,300 –> 00:15:31,240
edge of the yoga mat stack the right

301
00:15:31,240 –> 00:15:34,840
foot on top of the left knee flex your

302
00:15:34,840 –> 00:15:36,220
foot and make sure that you’re

303
00:15:36,220 –> 00:15:38,440
protecting the ankle if your leg is up

304
00:15:38,440 –> 00:15:40,540
like this that’s okay everybody has to

305
00:15:40,540 –> 00:15:42,670
start somewhere but ideally you want to

306
00:15:42,670 –> 00:15:45,100
one day be able to have the right foot

307
00:15:45,100 –> 00:15:47,290
over the left knee and the right knee

308
00:15:47,290 –> 00:15:50,020
over the left foot this is a really good

309
00:15:50,020 –> 00:15:53,080
hip opener and on your next inhale you

310
00:15:53,080 –> 00:15:56,020
want to spider the fingers forward and

311
00:15:56,020 –> 00:15:58,930
melt the upper body over the legs make

312
00:15:58,930 –> 00:16:00,760
any small movements that feel good for

313
00:16:00,760 –> 00:16:02,800
you and breathe into any areas of

314
00:16:02,800 –> 00:16:05,430
tension

315
00:16:11,670 –> 00:16:13,860
easy and he’ll release the pose and

316
00:16:13,860 –> 00:16:16,500
gently release the legs will bend the

317
00:16:16,500 –> 00:16:19,050
right leg bringing the shin parallel

318
00:16:19,050 –> 00:16:21,240
with the edge of the mat that’s really

319
00:16:21,240 –> 00:16:24,089
important then bring the left foot over

320
00:16:24,089 –> 00:16:25,470
the need if your knees up like that

321
00:16:25,470 –> 00:16:28,769
that’s okay but ideally one day you want

322
00:16:28,769 –> 00:16:31,920
to stock the left foot over the right

323
00:16:31,920 –> 00:16:33,810
knee and the left knee over the right

324
00:16:33,810 –> 00:16:39,120
foot inhale walk the hands forward melt

325
00:16:39,120 –> 00:16:44,040
the upper body over the legs breathe

326
00:16:44,040 –> 00:16:47,390
into any areas of tension

327
00:16:53,140 –> 00:16:55,329
when you’re ready release the pose

328
00:16:55,329 –> 00:17:03,070
gently inhale bend the knees bring the

329
00:17:03,070 –> 00:17:04,869
feet on to the mat and send your hands

330
00:17:04,869 –> 00:17:07,299
out in front activate the core and

331
00:17:07,299 –> 00:17:09,490
slowly lower all the way down until

332
00:17:09,490 –> 00:17:15,579
you’re laying on your mat we’re going to

333
00:17:15,579 –> 00:17:17,079
come into a supine spinal twist

334
00:17:17,079 –> 00:17:20,020
variation so pick the legs up and cross

335
00:17:20,020 –> 00:17:24,040
the right leg over the left cactus the

336
00:17:24,040 –> 00:17:28,540
arms and then lower the legs to the left

337
00:17:28,540 –> 00:17:32,260
using your core strength on the next

338
00:17:32,260 –> 00:17:33,730
inhale look out over your right shoulder

339
00:17:33,730 –> 00:17:36,580
and as you exhale try to bring the knees

340
00:17:36,580 –> 00:17:38,740
all the way down to the ground and the

341
00:17:38,740 –> 00:17:40,299
right shoulder all the way down to the

342
00:17:40,299 –> 00:17:43,090
ground we’re initiating the twist of the

343
00:17:43,090 –> 00:17:47,590
navel so with each exhale let your body

344
00:17:47,590 –> 00:17:50,380
feel very heavy and just melt into the

345
00:17:50,380 –> 00:17:55,419
ground as you inhale release the poles

346
00:17:55,419 –> 00:17:57,450
and cross the left leg over the right

347
00:17:57,450 –> 00:17:59,980
slowly send the legs over to the right

348
00:17:59,980 –> 00:18:01,990
using your core strength and look out

349
00:18:01,990 –> 00:18:06,460
over your left shoulder with each exhale

350
00:18:06,460 –> 00:18:08,049
try to melt the shoulder and the knees

351
00:18:08,049 –> 00:18:10,150
down towards the ground letting yourself

352
00:18:10,150 –> 00:18:12,940
totally relax feeling free to close your

353
00:18:12,940 –> 00:18:17,890
eyes if you want to do that on the next

354
00:18:17,890 –> 00:18:19,780
inhale use your core strength to lift

355
00:18:19,780 –> 00:18:22,000
the knees back to Center unravel the

356
00:18:22,000 –> 00:18:24,760
legs and grab hold of the knees we’ll

357
00:18:24,760 –> 00:18:26,830
begin to roll the knees to the left and

358
00:18:26,830 –> 00:18:29,590
small circles this is really nice to

359
00:18:29,590 –> 00:18:34,780
release tension in the low back when you

360
00:18:34,780 –> 00:18:36,880
finish the last circle then begin to go

361
00:18:36,880 –> 00:18:39,510
in the other direction

362
00:18:45,809 –> 00:18:48,450
inhale lift the knees extend the legs

363
00:18:48,450 –> 00:18:51,229
gently pull the legs towards the face as

364
00:18:51,229 –> 00:18:54,419
you exhale slowly bring the legs down to

365
00:18:54,419 –> 00:18:56,659
the mat spread them not Justins apart

366
00:18:56,659 –> 00:19:01,259
open the arms palms facing up let your

367
00:19:01,259 –> 00:19:06,779
eyes close let the eyes sink deeper into

368
00:19:06,779 –> 00:19:11,129
the sockets let go of paying attention

369
00:19:11,129 –> 00:19:13,799
to your breath let the breath come

370
00:19:13,799 –> 00:19:19,830
naturally stick with the intention you

371
00:19:19,830 –> 00:19:21,330
made at the beginning of practice to

372
00:19:21,330 –> 00:19:23,729
keep your head clear keep your thoughts

373
00:19:23,729 –> 00:19:27,059
at bay and try to stay here in shavasana

374
00:19:27,059 –> 00:19:30,899
for at least five minutes letting your

375
00:19:30,899 –> 00:19:32,519
body absorb all the good things you just

376
00:19:32,519 –> 00:19:37,559
did thank you for practicing with me

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00:19:37,559 –> 00:00:00,000
today namaste

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