Yoga weekly workout schedule

Monday – Morning Vinyasa Yoga Routine | 7 day yoga challenge

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good morning Yogi’s let’s begin our

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practice standing at the tops of our

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mats in some iced tea teehee

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just bring your hands together at heart

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center close your eyes and take a few

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deep breaths to ground down set an

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intention to be completely present on

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your mat and let go of everything else

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even if it’s just for 15 minutes of your

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day this is your time

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interlace your hands and press your

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palms forward inside out then extend

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your arms overhead and try not to flare

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out through your ribs or shrug your

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shoulders just breathe in to your sides

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as you stretch up through your arms to

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open up your side bodies bend at your

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waist and lean to the right

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until it feels good come back to Center

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and lean to the left

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big breaths to create space around your

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lungs come back to Center

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release your hands separate your feet a

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little wider and forward fold with bent

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knees for rag doll just grab your elbows

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and hang heavy as you sway side to side

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or bob up and down anything to relax

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your back and neck

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you

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release your elbows and toe heel your

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feet back together to touch for halfway

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lift slide your hands up your shins and

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find a flat back as you lengthen your

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spine forward inhale exhale forward fold

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with bent knees hang heavy next inhale

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stand tall arms up Mountain Pose

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nice and slow as you exhale bring your

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hands together at heart center for samos

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dte inhale back to Mountain Pose

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reach up slow exhale forward fold hinge

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at your hips

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halfway lift as you breathe in slide

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your hands up your shins as you breathe

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out set up a high plank and hold plant

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your hands directly under your shoulders

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fan out your fingers for a strong grip

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and bring your neck and line with your

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spine

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now just bend your knees to lower down

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to the mat for a modified plank and try

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not to break it your hips keep your neck

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and line through spine as you bend your

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elbows and lower down halfway into a

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modified low plank for upward facing dog

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press up through your shoulders as you

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engage your legs to lift the backs of

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your knees then send it back to downward

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facing dog and pedal out your legs and

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hips this is the modified vinyasa we’ll

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take together but you’re more than

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welcome to do the traditional variation

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or skip it all together let’s flow one

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breath one movement from down dog inhale

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look up bend your knees exhale step your

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feet to touch at the top of your mat

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halfway lift as you inhale fold as you

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exhale inhale Mountain Pose arms up

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exhale hands to heart center inhale

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mountain except forward fold halfway

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lift as you breathe in then step your

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feet back and lower your knees down

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first then lower your chest halfway into

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low plank inhale upward facing dog

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exhale downward facing dog let’s keep it

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going

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inhale look up exhale step to the top of

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your mat halfway lift forward fold

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inhale Mountain Pose stand tall hands to

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heart center and ground inhale Mountain

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exhale fold one more halfway lift

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breathe in and then modified high to low

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plank as you breathe out upward facing

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dog to downward facing dog hold right

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here

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you

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reach your right leg high and bend your

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right knee to open your hips and roll

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out your ankle next inhale straighten

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your right leg and score off your hips

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as you exhale step through to a low

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lunge and try to get your knee above

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your ankle spin your back heel down

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square off to the top of your mat and

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rise up into warrior one if this is

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uncomfortable in your back knee then try

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stepping in a couple of inches and

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rotate your toes forward 45 degrees this

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will help you square your hips without

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torquing your knee bring your hands

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together overhead and breathe as you

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stretch your body from your back heel

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through your fingertips next is warrior

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two open up your hips and adjust your

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stance with your arms reaching front and

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back soften your shoulders and commit to

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your strong legs inhale reverse warrior

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only the upper body moves reach your

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right arm high and breathe to lengthen

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through your right fingertips then bring

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both hands down to the mat step your

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right foot back in to your modified high

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to low plank quick put mindful inhale

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updog exhale down dog and send your left

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leg high open your hips bend your knee

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and roll out your ankle

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next inhale straighten your left leg and

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score off your hips exhale low lunge

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spin your back heel down with your toes

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turning in then rise up warrior 1 square

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off to the top of your mat rotate your

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hips left hip back right hip forward and

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step your back foot in if you do on the

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other side then bring your hands

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together to touch overhead and breathe

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deep into this powerful warrior stance

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open up into your warrior to keep it

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strong and focused make sure your left

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knee is tracking open and try to tuck

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your tailbone under slightly to remove

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any sway back

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keep your legs exactly as they are and

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reach your left arm high for reverse

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warrior little to no weight in your back

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hand stretch and breathe as you lengthen

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through your left hand inhale exhale

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both hands to the mat for your modified

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high to low plank stop when your elbows

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hit your ribs upward facing dog

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inhale exhale downward facing dog

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right away inhale reach your right leg

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high exhale low lunge spin your back

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heel down and rise up warrior one breath

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in then open up warrior two as you

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breathe out inhale reverse warrior right

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arm high exhale extended side angle

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place your right forearm on your right

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thigh to modify and give space so that

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you can lean back into your left

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shoulder blade reach your left arm

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overhead and stretch from your left heel

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through your fingertips

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slowly rise take your hands to your hips

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and pivot your right toes parallel with

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your left for a wide leg fold just hinge

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at your hips and let your head hang

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heavy

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plant your left hand down on the mat or

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on the ground underneath your face and

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lengthen your spine like you’re trying

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to get a flat back then reach your right

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arm high and try to stack your shoulders

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one on top of the other release your

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right hand down to replace your left

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then reach your left hand high and stack

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your shoulders as much as you can

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lengthen from your hips through the

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crown of your head then release take

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your hands to your hips and inhale to

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rise exhale warrior two facing the top

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of your mat inhale reverse warrior right

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arm high exhale hands to the mat high to

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low plank upward facing dog exhale

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downward facing dog

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inhale left leg reaches to your low

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lunge warrior one as you breathe in

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then warrior two as you breathe out

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inhale reverse warrior exhale extended

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side angle and modify with your left

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forearm to your left thigh lean back

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into your right shoulder blade and reach

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your right arm overhead as you breathe

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deep to stretch and lengthen slowly rise

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and pivot your left toes to the side of

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your mat for a wide leg fold hinge at

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your hips

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this time interlace your hands behind

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your back and press your knuckles away

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from your hips relax your neck and let

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your shoulders roll open as you breathe

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deep

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take your hands to your hips and inhale

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to rise exhale warrior two facing the

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front reverse warrior as you breathe in

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then hands to the mat hide a low plank

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as you breathe out last time upward

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facing dog inhale exhale downward facing

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dog and from your down dog step your

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feet to the top of your mat and then

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separate your feet mat distance and

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squat down to mul asana you can turn

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your toes open if it makes it easier

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keep your hips low bring your hands to

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heart center and try to lift up through

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your heart and pinch your shoulder

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blades together behind you

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take your hands down to the mat lift

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your hips up and toe heel your feet

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together to touch deeply bend your knees

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tuck your chin and unroll all the way up

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to standing and when you come up just

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shrug your shoulders up to your ears and

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down your back a couple of times like

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you’re unwinding then bring your hands

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together at heart center and ground into

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this present moment

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gently blink your eyes open inhale

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Mountain Pose reach up exhale forward

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fold

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halfway lift as you breathe in then fold

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and step your left foot back lower your

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back knee down in inhale reach your arms

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up into Crescent Moon as you exhale

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bring your hands to heart center and

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twist to the right for a few deep

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breaths

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inhale back to crescent moon arms up

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exhale hands to the mat step your back

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foot forward into a forward fold then

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halfway lift as you breathe in exhale

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step your right foot back right knee

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down for crescent moon inhale reach your

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arms up exhale hands through heart

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center and twist your left

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next inhale reach your arms up crescent

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moon exhale hands to the mat step your

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back foot forward halfway lift inhale

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forward fold exhale inhale Mountain Pose

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come all the way up exhale hands to

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heart center and hold in some estiga he

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gently close your eyes deepen your

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breath ground into this moment and thank

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yourself for committing to your practice

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each day you have the choice to set your

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intention on or off the mat your

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mindfulness of the present moment will

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only strengthen that intention

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thank you for joining me today take a

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peek at my seven-day yoga challenge

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playlist for a yoga routine for each day

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of the week if you’d like to document

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your yoga journey take a picture of your

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some on state TV write something about

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your practice and tension or presents

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and share it on instagram using the

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hashtag 7-day yoga challenge don’t

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forget to subscribe for new uploads

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every Friday and have a good day I’ll

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see you tomorrow

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