Zen aerial yoga

AeroZen Aerial Yoga: Yummy Stretches and Strengthening Flow

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this is a meal and another with Arabs in

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yoga kind of fun sequence here some nice

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gentle stretches to begin with and then

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maybe working up into some intermediate

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poses we’ll see how it goes

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let’s all come all the way down onto the

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mat and come into Child’s Pose you can

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have knees together our knees wide your

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choice arms out in front of you or

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behind you let your head rest away on

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the mat take a few deep breaths here and

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become centered

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notice as you in you know the back body

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expands alums fill and separate the red

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cage

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beautiful let’s pull up into tabletop

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I’m going to take the right foot into

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the fabric so right foot is hooked into

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the fabric and we’ll begin a little bit

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of cat and cow here so we arch the back

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and look forward we’re going to tuck the

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toes and come back to downward facing

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dog

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so instead of taking cat pose we take

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dog pose inhale – cow arch you look

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forward exhale to dog a couple more

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times here and inhale the cat cow and

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exhale the dog yelling down and exhaling

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back let’s do one more around our

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shoulders back press the hips up and

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hold the dog

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couple of breaths here as you find some

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length through the back of the left leg

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then we’ll lower the left knee and come

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all the way out into Child’s Pose again

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take a couple of breaths here this

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transition

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then we’ll pull back up to tabletop and

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place the left foot into the fabric

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we’ll arch the back and look forward

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here’s your inhale tuck the toes take it

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back to down dog exhale cow as you

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inhale arch and look up exhale back to

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dog let’s go three more times here

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moving with breath

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now just one more time aren’t shoulders

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back head looks up and back to down dog

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hold this dog a couple breaths

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begin to send the sit bones up a little

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higher

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lots of beautiful link through the back

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right leg

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then we’ll come back down lower and left

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foot out Child’s Pose again

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we’ll come up and take a hold of the

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fabric in front of us so we’re sitting

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in this just sitting back onto the heels

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if you prefer you can sit into hero’s

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pose with the heels on the outside I’m

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just going to sit on my heels here when

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we reach forward a nice stretch for the

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inner arms a little bit of the chest and

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then I’m going to come over to the side

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and begin to sway very slowly from side

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to side so now working not only through

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the front body and the arms but through

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the side waist even the low back on both

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sides

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like I said before this is a great class

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for all levels because even in advanced

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practitioners who do lots of you know

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the more flipping and the drops really

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need this gentle stretch they can

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reconnect with the body so important to

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be connected to understand your body

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move with breath you can pause at center

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here let the chest fall forward nice

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opening for the and our shoulders and

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then we’re going to come back sit back

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onto the heels or if you’re in hero’s

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pose is fine as well let the head drop

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back and maybe lift the hips a little

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stretch for the front of the lens as

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well

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Oh we’ll pull ourselves now all the way

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up to stand and let’s take a half and oh

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let’s have the hand out at about

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shoulders width step the feet back the

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feet are at about hip distance apart I’m

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going to get a nice long spine here as

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well as some link to the back of the

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legs and here we can bend and straighten

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legs so we can just feel the length and

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the hamstrings through the back all the

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way out through the fingertips we feel

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this length

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come slowly up and we’ll take a our

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first inversion here our first hanging

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inversion with the fabric at the hips

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and we will tilt over walk the feet back

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go ahead and bend your knees here to

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start so that the spine can calm down

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vertical to the floor reach the arms out

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it feels more comfortable to you here

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you can have straight legs either way it

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works but the most important thing is

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that your neck and spine are relaxed

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now we’re going to walk the hands out in

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front of you and here we will straighten

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the legs and let the weight of the hips

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pull you back away from your hands

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I like always to explore each pose I’m

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in to continue moving not necessarily to

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stay so static or with the exact pose

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but to really explore the sensations in

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the body you bend my knees again and

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walk back to Center letting the head

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thing directly below me I’m going to

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walk my hands palms-down fingertips to

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face the back this is going to help to

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open through the mid upper thoracic

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spine

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such a lovely pose and we will return

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here to do some additional leg stretches

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after we got a little bit more warmed up

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over now eat to the ground very slowly

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rise up to stand

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let’s bring the fabric out behind that I

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will come back into Mountain Pose one of

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my favorites just allow the fabric to

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hold the entire weight of the body upper

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body and then sway from side to side

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really opening up the whole side waist

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and into the low back as well and at the

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same time the fabric really massages the

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mid-back such a really juicy young pose

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let’s bring the hands behind the head

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going side to side

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posix enter leaning back a little work

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into that back then didn’t let the

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elbows fall out it’s a really nice

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stretch for the inner arms

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now coming back up pull yourself up to

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stand bring the legs out so feet are off

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of the mat toes point out we’re going to

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bend the knees into goddess but let the

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fabric hold your weight so the arms will

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come up and just hold on there we’re

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going to sway again side to side and you

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can even go all the way straight with

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one leg as you move over side to side I

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just got a hip crack so you might hear

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some some pops and some cracks as you

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move nice big stretch for the inner

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thighs allowing the weight to be held

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with the fabric so that you have that

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traction on the back really really nice

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stretch here we’ll pause at Center and

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just take some really small movements

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letting the weight fall down creating a

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nice separation from the ribs to the

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hips

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I’m going to keep the legs wide as I

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pull myself up to stand bring the arms

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out wide and take a half forward fold

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so the hips are back legs are straight

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ich no straight if you like and the arms

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are spread wide

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now I’m going to take the full forward

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fold wide leg forward fold let the hands

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slide down the batter club head ain’t

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heavy

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shake out tension yes and even do a

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little sway side to side like I said

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explore each pose no need to hold static

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anywhere let’s come all the way up bring

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the feet back to Center we’re going to

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come to a straddle back position with

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the fabric low let’s go watch the legs

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hang wide for a moment

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gravity gently pulls this nice straddle

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position out

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we’ll wrap both feet in toward each

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other

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inverted bound angle pose here

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I’m gonna take my left leg out side take

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my hand

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pull up but open a little bit and then I

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let that leg come back behind me take

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hold of my left hand and join my right

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hand a beautiful inverted dancer

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sometimes called as elbows

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and now keeping my right hand my left

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foot the left hand across the body and

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take this into a little twist

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really slap both hands up to the fabric

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but keeping the right foot hooked I’ll

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come up to stand on my left foot I’m

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going to bring the fabric out around

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behind my back and find myself in a

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warrior one hop back reach up for your

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one

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we’ll open up to a warrior two

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coming into a side angle for siding the

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left side wall reach fingertips away

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take fabric out to the ankle coming into

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triangle pose right hand low which is up

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I’m going to turn around out face the

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back bending the right knee foot it’s

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hooked a hot back a little ways sign

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remains the answer pose

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back up to Center bridging arms up

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inhale here exhale forward fold all the

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way down inhaling back to plank and

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exhale to down dog let’s inhale to plank

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again and take it back to dog

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one more time play and get back to dog

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inhale to plank exhale open to side

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plank right arm reaches up feel free to

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drop the left if you like

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right it’s gonna come back down it’s

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lower the left knee resting in knowing

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pigeon

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and we’ll come back up onto the hands

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and back the plank pose this time I’m

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going to take my left foot in to the

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fabrics of both feet or join suspended

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plank and lift the hips up for pike pose

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moving that to suspend it like a slowly

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lowering left knee really bitching

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couple of reps here it’s nice place to

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rest if you ever get tired

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Nealon pigeon is beautiful pose and

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we’re going to come up Papa look foot

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forward bend the right knee so you can

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come up and exhale and the heartland

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we’ll keep facing the back as he comes

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into our star back from the other side

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first coming into the swine leg strap

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take just a moment here letting gravity

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work its magic and then bend the feet in

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joy the soles of the feet together

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inverted bound angle now letting the

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right leg fall behind the right hand

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comes to grab the foot left hand comes

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around to meet it a nice back bend as

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well it’s a beautiful stretch on the

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right thigh right hip flexors really all

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the way up through the psoas and into

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the obliques

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left hand keeps a hold of the right foot

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right arm reaches around for the twist

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and we’ll unwind ticking hands to the

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fabric keeping left leg hooks right foot

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comes stands fabric out around and find

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there’s open or you’re one step back

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reach up

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if I order two stones of reach out with

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the fingers

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side angle

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we’ll come on back up improper gout to

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the ankle here’s your triangle pose

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we’ll come up and around face the front

264
00:18:25,700 –> 00:18:29,270
finding dancer

265
00:18:40,660 –> 00:18:44,830
coming back up reach up and inhale here

266
00:18:44,830 –> 00:18:51,900
exhale forward fold inhale to plank and

267
00:18:51,900 –> 00:18:59,130
exhale back to down dog inhale to plank

268
00:18:59,130 –> 00:19:03,630
and exhale to dog

269
00:19:04,740 –> 00:19:11,299
and I’ll Clank an exhale down

270
00:19:12,299 –> 00:19:15,419
inhaling play this time will open to

271
00:19:15,419 –> 00:19:17,399
side like right hand down left arm

272
00:19:17,399 –> 00:19:19,879
reaches up

273
00:19:26,990 –> 00:19:30,919
left hand back down drop the right knee

274
00:19:30,919 –> 00:19:35,330
kneeling pigeon again a beautiful place

275
00:19:35,330 –> 00:19:37,399
to rest whenever you’re tired or want to

276
00:19:37,399 –> 00:19:40,390
take a little break

277
00:19:45,390 –> 00:19:48,510
for now we’ll come back up on two hands

278
00:19:48,510 –> 00:19:51,720
to get back to plank pose and then right

279
00:19:51,720 –> 00:19:54,780
foot comes into the fabric suspended

280
00:19:54,780 –> 00:19:55,820
plank

281
00:19:55,820 –> 00:19:58,470
I’ll take our Pike hose if you would

282
00:19:58,470 –> 00:20:02,600
like to lifting that’s high

283
00:20:05,039 –> 00:20:08,039
and when you’re ready to lower back

284
00:20:08,039 –> 00:20:11,769
suspended plank right knee comes to the

285
00:20:11,769 –> 00:20:17,649
ground nailing pigeon a couple of easy

286
00:20:17,649 –> 00:20:20,519
breaths here

287
00:20:33,440 –> 00:20:36,690
my hands placed down to the mat go hop

288
00:20:36,690 –> 00:20:41,909
forward and rise all the way up to stand

289
00:20:41,909 –> 00:20:44,220
Timms together heart center this time

290
00:20:44,220 –> 00:20:46,080
don’t release the leg we’re going to try

291
00:20:46,080 –> 00:20:49,799
and Apollo flip so our left foot is in

292
00:20:49,799 –> 00:20:51,840
the fabric we’re going to swim the arms

293
00:20:51,840 –> 00:20:54,000
back so that palms are in toward each

294
00:20:54,000 –> 00:20:56,220
other thumbs down reach up as high as

295
00:20:56,220 –> 00:20:58,890
you can so that’s a pretty good internal

296
00:20:58,890 –> 00:21:00,899
rotation for the shoulders there I’m

297
00:21:00,899 –> 00:21:05,700
going to lean down flip up and around

298
00:21:05,700 –> 00:21:07,409
left foot lands on the ground and back

299
00:21:07,409 –> 00:21:14,070
to my warrior one so we’re one here and

300
00:21:14,070 –> 00:21:16,370
let’s take fabric out to the angle and

301
00:21:16,370 –> 00:21:20,779
take a little forward fold right here

302
00:21:21,630 –> 00:21:24,280
so you’re welcome to round your bag that

303
00:21:24,280 –> 00:21:27,370
that feels good to you I personally find

304
00:21:27,370 –> 00:21:30,610
a better stretch in my in my body to let

305
00:21:30,610 –> 00:21:33,720
send the heart forward

306
00:21:40,870 –> 00:21:43,269
coming up left hand we’ll take the right

307
00:21:43,269 –> 00:21:44,590
pole the right arm is going to reach

308
00:21:44,590 –> 00:21:49,600
that left hand slides down right arm

309
00:21:49,600 –> 00:21:55,499
goes straight up twisted triangle

310
00:22:05,270 –> 00:22:08,070
we’ll come on back around let’s come all

311
00:22:08,070 –> 00:22:11,370
the way around come into dancer hos over

312
00:22:11,370 –> 00:22:12,960
the second dancer except it wouldn’t go

313
00:22:12,960 –> 00:22:15,809
over maybe reaching back a little

314
00:22:15,809 –> 00:22:19,110
further toward the shoulders that way

315
00:22:19,110 –> 00:22:20,640
your hands and feet are closer together

316
00:22:20,640 –> 00:22:24,110
get a little bit more height

317
00:22:33,590 –> 00:22:35,810
mmm

318
00:22:35,810 –> 00:22:39,660
and our Center been left me let’s hold

319
00:22:39,660 –> 00:22:42,710
this chair pose

320
00:22:48,120 –> 00:22:50,040
let’s meet up and grab the fabric a

321
00:22:50,040 –> 00:22:53,220
little higher I’m going to straighten

322
00:22:53,220 –> 00:22:55,680
the left leg begin to straighten the

323
00:22:55,680 –> 00:22:59,850
right leg sort of an extended dancer

324
00:22:59,850 –> 00:23:02,120
close

325
00:23:05,610 –> 00:23:10,530
that’s some backup and heart center

326
00:23:10,530 –> 00:23:15,870
reaching up inhale exhale forward fold

327
00:23:15,870 –> 00:23:21,480
all the way down hence it not hop back

328
00:23:21,480 –> 00:23:24,140
to plank

329
00:23:25,040 –> 00:23:29,450
let’s come into downward facing dog

330
00:23:31,010 –> 00:23:34,450
a couple of breaths here

331
00:23:35,550 –> 00:23:40,350
lower it down let me the ground arms to

332
00:23:40,350 –> 00:23:42,570
the ground it’s a gay scorpion pose here

333
00:23:42,570 –> 00:23:44,730
I’m going to boom up my hands together

334
00:23:44,730 –> 00:23:47,490
in class if you want to keep your arms

335
00:23:47,490 –> 00:23:50,160
parallel you can do that or cut them

336
00:23:50,160 –> 00:23:51,660
around each other I like the clasp

337
00:23:51,660 –> 00:23:54,690
personally I’m going to bring my head in

338
00:23:54,690 –> 00:23:56,970
the center of the arms my weight is in

339
00:23:56,970 –> 00:23:59,250
my arms and not my head it’s very

340
00:23:59,250 –> 00:24:01,320
important and I’m going to lift my hips

341
00:24:01,320 –> 00:24:04,860
up and take both feet into the fat

342
00:24:04,860 –> 00:24:07,410
braclet hips are lifted over shoulders

343
00:24:07,410 –> 00:24:10,020
I’m going to begin to spread my legs out

344
00:24:10,020 –> 00:24:14,130
wide taking the fabric with them so that

345
00:24:14,130 –> 00:24:19,320
the fabric holds them behind me when I’m

346
00:24:19,320 –> 00:24:19,740
ready

347
00:24:19,740 –> 00:24:22,710
hey whoa that was less graceful than

348
00:24:22,710 –> 00:24:24,929
usual I will bring it back around let’s

349
00:24:24,929 –> 00:24:26,179
try that again

350
00:24:26,179 –> 00:24:30,200
bring your back her up hips lifted and

351
00:24:30,200 –> 00:24:32,840
lower the left leg

352
00:24:32,840 –> 00:24:36,650
nearly pigeon

353
00:24:41,500 –> 00:24:44,720
back up two hands can hop it forward

354
00:24:44,720 –> 00:24:49,100
hands down all the way up hands together

355
00:24:49,100 –> 00:24:55,280
at heart center actually not release the

356
00:24:55,280 –> 00:24:57,140
book see instructors are not perfect

357
00:24:57,140 –> 00:25:01,610
either sometimes we make mistakes the

358
00:25:01,610 –> 00:25:04,580
right foot up to the side swim on Zach

359
00:25:04,580 –> 00:25:08,840
thumbs and thumbs down hands as high as

360
00:25:08,840 –> 00:25:14,300
they will go comfortably tuck down up

361
00:25:14,300 –> 00:25:19,400
and around right foot to the ground or

362
00:25:19,400 –> 00:25:25,400
your one I don’t take the fabric wraps

363
00:25:25,400 –> 00:25:28,270
you to ankle that little forward fold

364
00:25:28,270 –> 00:25:31,250
find a nice link here mostly in the

365
00:25:31,250 –> 00:25:33,080
hamstrings and the calf as well as going

366
00:25:33,080 –> 00:25:34,550
on where your tight maybe even in the

367
00:25:34,550 –> 00:25:38,260
low back that’s where your tights day

368
00:25:47,070 –> 00:25:49,720
right hand over the left side left arm

369
00:25:49,720 –> 00:25:55,060
reaches back right hand slides down

370
00:25:55,060 –> 00:25:56,860
fabric and left on comes straight up

371
00:25:56,860 –> 00:25:59,970
twist a triangle

372
00:26:05,030 –> 00:26:11,630
no way around or dancer so again or

373
00:26:11,630 –> 00:26:15,880
second time on this side come down low

374
00:26:15,880 –> 00:26:18,140
so the hands are the foot are closer

375
00:26:18,140 –> 00:26:21,190
together for this round

376
00:26:26,950 –> 00:26:29,619
we’ll come back up – stamps hands

377
00:26:29,619 –> 00:26:32,080
together heart center bend the right

378
00:26:32,080 –> 00:26:34,139
knee

379
00:26:38,390 –> 00:26:40,880
keeping right knee bent hands come up

380
00:26:40,880 –> 00:26:43,960
high reach up straighten the right leg

381
00:26:43,960 –> 00:26:48,850
begin to press back through the left leg

382
00:26:53,950 –> 00:26:57,430
Oh get back up to Center hands together

383
00:26:57,430 –> 00:27:05,160
now inhale reach up exhale forward fold

384
00:27:05,160 –> 00:27:12,210
now to plank and that’s held it down dog

385
00:27:13,700 –> 00:27:15,950
then we’ll come back down for a kneeling

386
00:27:15,950 –> 00:27:18,490
pigeon preparing for scorpion again

387
00:27:18,490 –> 00:27:20,450
let’s see if I can be a little bit more

388
00:27:20,450 –> 00:27:23,660
graceful this time hands together

389
00:27:23,660 –> 00:27:26,980
clasping it’s four heads this Center

390
00:27:26,980 –> 00:27:29,390
beginning to lift the hips and take the

391
00:27:29,390 –> 00:27:30,980
right foot into me Bluff

392
00:27:30,980 –> 00:27:34,670
it’s arm lifted let’s take the fabric

393
00:27:34,670 –> 00:27:42,890
out overhead and behind you and come

394
00:27:42,890 –> 00:27:48,010
back around and lower the left knee

395
00:27:48,010 –> 00:27:54,610
kneeling pigeon and I’ll hop it forward

396
00:27:54,610 –> 00:28:00,200
and come all the way up hands together

397
00:28:00,200 –> 00:28:05,540
heart center really slow foot let’s take

398
00:28:05,540 –> 00:28:10,430
that flying down draw again I like so

399
00:28:10,430 –> 00:28:13,490
much we’re gonna bring the fabric to hip

400
00:28:13,490 –> 00:28:17,560
crease arms out

401
00:28:19,110 –> 00:28:21,269
let’s are straight this time you’ve got

402
00:28:21,269 –> 00:28:24,600
quite a bit my length in the spine it’s

403
00:28:24,600 –> 00:28:27,989
releasing the low back and making

404
00:28:27,989 –> 00:28:32,210
movements that feel right in your body

405
00:28:35,149 –> 00:28:38,220
let’s take a twisted dog here so the

406
00:28:38,220 –> 00:28:40,200
right hand will stay where it is left

407
00:28:40,200 –> 00:28:43,320
hand will come down and find the outside

408
00:28:43,320 –> 00:28:47,669
of the right foot or calf or thigh or

409
00:28:47,669 –> 00:28:51,210
wherever it feels good for you and

410
00:28:51,210 –> 00:28:54,059
you’ll look under your right arm so it’s

411
00:28:54,059 –> 00:28:57,350
really a good twist

412
00:29:05,770 –> 00:29:08,919
pay them to come back around begin to

413
00:29:08,919 –> 00:29:10,899
switch side to left hand reaches out

414
00:29:10,899 –> 00:29:14,529
right hand and find the leg wherever it

415
00:29:14,529 –> 00:29:20,010
feels best both under the left arm

416
00:29:27,320 –> 00:29:31,310
we’ll come back around and let’s find

417
00:29:31,310 –> 00:29:37,610
our hang again shake the head out let’s

418
00:29:37,610 –> 00:29:39,860
take arms behind the back this time you

419
00:29:39,860 –> 00:29:41,000
have to watch your center of balance

420
00:29:41,000 –> 00:29:43,130
here this pose with arms behind the back

421
00:29:43,130 –> 00:29:46,580
the added weight behind you they called

422
00:29:46,580 –> 00:29:49,640
you a table we’re not careful but it’s a

423
00:29:49,640 –> 00:29:52,160
really nice really snug neck or

424
00:29:52,160 –> 00:29:53,750
shoulders and arms so I’ll sit for the

425
00:29:53,750 –> 00:29:56,110
spine

426
00:30:03,080 –> 00:30:05,720
and I’ve been here signing over here it

427
00:30:05,720 –> 00:30:06,769
feels really good

428
00:30:06,769 –> 00:30:10,090
everyone should do this

429
00:30:16,450 –> 00:30:19,060
and come back down let’s come forward

430
00:30:19,060 –> 00:30:21,880
again straighten legs and let the body

431
00:30:21,880 –> 00:30:25,080
fall backward

432
00:30:35,610 –> 00:30:38,340
come up how about if we just fly our

433
00:30:38,340 –> 00:30:41,670
locusts here bring the hands up palms

434
00:30:41,670 –> 00:30:45,120
facing thumbs down lots of length

435
00:30:45,120 –> 00:30:49,470
through the spine and some strengthen

436
00:30:49,470 –> 00:30:53,670
those back muscles most fun core workout

437
00:30:53,670 –> 00:30:57,210
you’ll ever do aerial yoga come on down

438
00:30:57,210 –> 00:31:03,030
and let’s swap we’ll do we’ll come into

439
00:31:03,030 –> 00:31:04,950
our stride back again I’m going to come

440
00:31:04,950 –> 00:31:07,230
up into goddess this time so if you’re

441
00:31:07,230 –> 00:31:08,730
not familiar with this you can just kind

442
00:31:08,730 –> 00:31:12,840
of watch me listen to my description can

443
00:31:12,840 –> 00:31:14,610
you comment to the straddle back feet

444
00:31:14,610 –> 00:31:15,419
together

445
00:31:15,419 –> 00:31:18,179
so we have our inverted value we’re

446
00:31:18,179 –> 00:31:19,919
going to be guns and come up and instead

447
00:31:19,919 –> 00:31:22,169
of grabbing around the between our knees

448
00:31:22,169 –> 00:31:25,799
we’re going to grab above our feet press

449
00:31:25,799 –> 00:31:28,770
the feet through the center as you pull

450
00:31:28,770 –> 00:31:33,360
up bring the legs out why this is your

451
00:31:33,360 –> 00:31:36,270
goddess pose you can stay right here for

452
00:31:36,270 –> 00:31:37,860
some people it’s really uncomfortable so

453
00:31:37,860 –> 00:31:39,900
you might not want to stay too long but

454
00:31:39,900 –> 00:31:42,809
one fun way to continue with this pose

455
00:31:42,809 –> 00:31:46,740
is to bring the hands through send the

456
00:31:46,740 –> 00:31:49,410
legs together behind you we’ve done some

457
00:31:49,410 –> 00:31:51,570
warm-up so far so the back is a little

458
00:31:51,570 –> 00:31:56,059
warm and we can do a little backbend

459
00:31:56,059 –> 00:31:59,929
when you’re ready to come back around

460
00:32:00,790 –> 00:32:04,390
bathroom and simply go back the way you

461
00:32:04,390 –> 00:32:06,690
came

462
00:32:08,700 –> 00:32:11,620
let’s jump down let’s do a little fun

463
00:32:11,620 –> 00:32:15,580
swinging I’ve really had some some good

464
00:32:15,580 –> 00:32:18,360
movement in the verb I think I got

465
00:32:18,360 –> 00:32:21,640
probably engaged two inches here in this

466
00:32:21,640 –> 00:32:27,190
practice alone perhaps not literally but

467
00:32:27,190 –> 00:32:31,300
at least it feels that way when you’re

468
00:32:31,300 –> 00:32:33,070
swinging you can actually begin to do

469
00:32:33,070 –> 00:32:35,860
some extension and flexion through and

470
00:32:35,860 –> 00:32:38,410
Donnell muscles you really get yourself

471
00:32:38,410 –> 00:32:42,970
swinging on your own a nice fun core

472
00:32:42,970 –> 00:32:45,420
workout

473
00:32:50,300 –> 00:32:57,360
and I will sing it down slow it down and

474
00:32:57,360 –> 00:33:00,720
come up between the knees legs on rock

475
00:33:00,720 –> 00:33:04,710
let’s take top pose right here rest out

476
00:33:04,710 –> 00:33:09,390
of a heart a couple of breaths blood

477
00:33:09,390 –> 00:33:11,610
come back down toward the heart toward

478
00:33:11,610 –> 00:33:18,810
the legs and slowly lower down and then

479
00:33:18,810 –> 00:33:20,640
take a little forward fold from there

480
00:33:20,640 –> 00:33:22,980
just to counteract the back bends we’ve

481
00:33:22,980 –> 00:33:25,370
been doing

482
00:33:28,690 –> 00:33:33,000
fuck the head and shake it up

483
00:33:37,690 –> 00:33:40,509
come back up and come back into Mountain

484
00:33:40,509 –> 00:33:45,070
Pose reaching up and back noticing a

485
00:33:45,070 –> 00:33:47,019
little bit more range of motion through

486
00:33:47,019 –> 00:33:49,470
my spine

487
00:34:06,030 –> 00:34:09,129
now that my spine is nice and warmed up

488
00:34:09,129 –> 00:34:13,418
you try some standing postures so I’m

489
00:34:13,418 –> 00:34:14,620
going to bring the fabric around in

490
00:34:14,620 –> 00:34:16,659
front of me so I can step into it make a

491
00:34:16,659 –> 00:34:23,440
rope step in stand all the way up thing

492
00:34:23,440 –> 00:34:26,469
hands down toward hips so really at hip

493
00:34:26,469 –> 00:34:29,350
height is important higher or lower will

494
00:34:29,350 –> 00:34:31,600
cause this pose not to work very well

495
00:34:31,600 –> 00:34:34,330
this is an inverted split or Hanuman

496
00:34:34,330 –> 00:34:36,760
asana hands are going to hold on really

497
00:34:36,760 –> 00:34:39,610
tightly as I begin to lean back and

498
00:34:39,610 –> 00:34:41,980
transfer the weight into my hands and

499
00:34:41,980 –> 00:34:45,219
then bring the top leg up and over its

500
00:34:45,219 –> 00:34:50,429
11’s clips feel slowly get them back up

501
00:34:50,429 –> 00:34:55,090
sound effects included I will stand on

502
00:34:55,090 –> 00:35:00,040
the other leg just switching sides hands

503
00:35:00,040 –> 00:35:04,500
at the waist begin to lean back

504
00:35:06,010 –> 00:35:14,320
and fly boom Oh way back up to stand and

505
00:35:14,320 –> 00:35:18,760
let’s come down and sit take just a

506
00:35:18,760 –> 00:35:22,500
moment here finding balance

507
00:35:29,099 –> 00:35:30,869
can be very interesting to note how

508
00:35:30,869 –> 00:35:33,329
balance changes from the beginning of a

509
00:35:33,329 –> 00:35:36,230
practice to the end

510
00:35:38,480 –> 00:35:40,450
bring your arms out to the sides

511
00:35:40,450 –> 00:35:48,109
balancing just on your seat what happens

512
00:35:48,109 –> 00:35:51,910
if we try and lift the arms straight up

513
00:35:52,660 –> 00:35:58,190
and come on back out and that heart

514
00:35:58,190 –> 00:36:00,790
center

515
00:36:04,980 –> 00:36:07,260
this is a great time for shavasana if

516
00:36:07,260 –> 00:36:09,869
you have time otherwise it’s been nice

517
00:36:09,869 –> 00:00:00,000
practicing with you today another thing

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