Zen yoga media city

Zen Yoga | 10 min Beginner Routine

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and hello my friend Sean V Sean – is

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calm welcome to Zen yoga your yen’s ogor

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routine let’s get all comfortable wear

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some comfortable clothes for this very

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gentle routine and bring it back to

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Child’s Pose in front of this beautiful

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Lake today we’re going to focus on

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breath on releasing on stretching and

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taking these 10 minutes just for

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ourselves to get away from all the

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distractions so take some deep breaths

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here breathing in the nose and out the

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nose I’ll do my best to use my yoga

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voice which I am using right now for

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this voice over and breathe deep into

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the diaphragm area think of breathing

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into your abdominals and take that left

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arm let’s thread it right through

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it’s called threading the needle it’s

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fantastic pose to get a nice little

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twist little rotation in the spine to

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stretch the shoulder and to bring a

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little bit of blood into the brain and

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breathe into that pose all right moving

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to the other side take the right arm

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thread it underneath the left arm and

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bring it every pose is very active you

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want to keep drawing your left shoulder

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back a little bit more keep reaching

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your right arm a little further through

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so you get that nice twist in the spine

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all right bring the arm through hands

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and knees position cat cow stretch

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here’s the cat right there inhale round

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the upper back up drop the head then

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drop the tummy down look straight ahead

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we have the cow inhale lift articulate

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the entire spine exhale down into cow

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smile inhale rounding up little smile

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for the camera there exhale down always

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feels really good on the spine let’s do

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it again inhale round a little bit

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higher let your neck go nice and loose

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the head becomes heavy

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drop the stomach down looking straight

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ahead again inhale up we go

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enjoying the shade exhale down

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good fiddling with the shirt and

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downward-facing dog

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arms shoulder width legs hip width with

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the exhales release that chest towards

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the knees and let’s slowly very slowly

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my friends let’s walk the legs one at a

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time keep your breath steady keep your

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neck loose so your eyes are looking

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right to your knees and we are back and

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forth fingers open as wide as you can

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think of man hands from Seinfeld make

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the hands as big as possible it takes

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pressure off your wrists and we get a

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good stretch in the hamstrings all right

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bring it all the way down onto your

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forearms elbows underneath the shoulders

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we call this the baby Cobra that was

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having a good time here and I draw the

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shoulders back a little bit more a

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lovely yes I said lovely stretch for

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your lower back and add a little twist

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here side to side baby Cobra with a

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little twist

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back and forth releasing the spine

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releasing any tension in the back and

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then press it back downward facing dog

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get that ant off the mat let’s walk

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those legs again for a little more of a

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stretch and the walk my friends turn

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your knee slightly into the center so as

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you bend it you turn it into the center

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you get a nice twist in the lower back

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we’re always fighting complacency in our

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lives too much sitting too much standing

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so these poses come along and just

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eradicate the tension from those

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positions good big twist

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sorry showing a little lower back there

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that’s just the way it is all right come

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on down again forearms down draw those

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shoulders back a little bit more

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or you can go to upward-facing dog

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hands on the shoulders and then twisting

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side to side make sure your shoulders

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are down and back your glutes are tight

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so squeeze the glutes every time you

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exhale and take it side to side you’re

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going to get little adjustments perhaps

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up and down your back doing this good

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secure the sheet and press it back again

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Child’s Pose reach the fingers a little

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further forward this time draw the

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shoulders back a little more and I’m

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moving within that pose moving the upper

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body side to side and my knees well

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they’re a little further apart this time

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so it allows space for my body to just

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drop right down in there good breath

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alright hands under the shoulders

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pressing up gate pose bring your left

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knee down right leg out let’s take it

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over to the side so I’m mirroring you

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here so we stretch it over to your right

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side hand gently on the leg keep that

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left shoulder back and down and then we

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have a side bend on the other side great

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way to stretch out the sides get some

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motion in there get some circulation and

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heal that body all right other side gate

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pose suppose you’ve noticed a shirt

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plank or die I don’t know if that Zen

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actually to me that feels very zen

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because I love planks I love anything

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that elevates my health and fitness on

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every level and bring it into your side

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Bend there you go my friends keep that

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left shoulder back and down so it’s not

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creeping up right on to the ear one of

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our biggest defenses postural e is the

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shoulder creeping into the air you see I

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just checked back there’s a pretty

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sizable Gator back in that little alcove

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there watching me we have a relationship

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with the Gators they don’t bother me I

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don’t bother them alright little wider

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stance in the down dog

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and walk those legs hitting some

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different areas the angles a little bit

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different wonderful thing about

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bodyweight routines and workouts is the

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possibilities are endless and you make

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just little little changes and you can

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bring in all different parts of your

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body bringing in different muscles

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shoulders are back neck is loose and

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lots and lots of breath the muscles need

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oxygen alright a little Zen fiddling

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with the shirt and reach that left hand

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across to the opposite leg if that’s too

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much just drop the hand to the floor

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doing a nice twist here it’s like an

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add-on to threading the needle or you

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can just go back to threading the needle

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and then reach to the other side got a

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little leverage with the hand there so

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increase the twist with the breath every

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exhale go a little bit further there we

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are grace and every movement get a great

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way to discover how your body works when

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you do these stretches all right we come

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to the wide legged forward fold so grab

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the opposite arm with each hand and just

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sway gently side to side as you exhale

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my friends give the ABS a little squeeze

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it’s going to protect your lower back

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and ensure that you get a massive

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stretch up and down your spine you get

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to use the gravity to your greatest

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advantage now the knees come down walk

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them forward fix the shirt or as we call

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it in the business the blouse and bring

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it down on your back let’s hug the knees

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in oh that’s nice breathe into your

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lower back as you rock side to side

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wiggle your toes wiggle your fingers I’m

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doing little lip trills I do those

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actually every morning before I teach

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before I film when I wake up in my

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theater days I always did those to warm

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up my voice so think about warming up

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your voice as well all right

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tuck it in the shirt skin serious here

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take the arms over the head and drop the

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legs to the side either side is fine

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you’re going to do both we can go back

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and forth the lying spinal twist we call

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this one particularly the windshield

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wiper that was a no scratch it wasn’t a

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pick we go side to side tips of the toes

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down good this routine by the way my

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friends do it in the morning doing the

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evening do it anytime it’s available to

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you anywhere anytime

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good wiggle those toes little ankle

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movement little pops and cracks and

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breathe into the lower back knee hugs

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okay and now embryo pose I finish all of

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my classes except for spinning with this

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pose find the most comfortable position

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on your side draw the knees in and focus

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on your breath because how often do we

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have time just to breathe to meditate to

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pray to be in the moment and enjoy I

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remember it those the trees were really

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pretty looking up at the trees with the

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Sun coming through and the breeze it’s

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like a poem all right my friends bring

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it up scenic cross-legged position let’s

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put the finishing touches on our Zen

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yoga class little wave there take it

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over to the right side bend inhale the

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middle exhale to the left keep that

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spine nice and limber and again to the

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right inhale and exhale take the arms up

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over the head exhale pull them down and

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back opening the chest

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are you ready inhale bring the arms up

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palms together hands coming down and

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namaste my friends wonderful work Shawn

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would like to say something to you live

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now

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hi my friends hope you enjoyed that

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little dollop of Zen yoga

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shorter version that we’re used to doing

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on this channel but sometimes been on

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time for a 30-minute session or an

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hour-long session so take about ten

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minutes right here this is great any

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time during the day preferably when

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you’re at Target do it before you go to

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bed at night when you wake up in the

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morning it’s fantastic all over body

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stretching it it’s that neat paradox

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it’s relaxing and invigorating at the

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same time deep breaths energize the

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cells things start to really move but

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you’re also releasing so use it to be

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energized or use it to be relaxed and it

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works perfectly both ways alright my

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friend Jean Michel D fitness comm

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pleasure as always I will see you next

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time and always remember plank or da god

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bless

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you

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