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Hello, my name is Thai and in this
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sequence. We'll be focusing on circulation and also
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body awareness for digestion and
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also anxiety. So let's just
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start by coming to a comfortable seat. So I'm on my
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shins if that's not comfortable for you. Feel free to take a
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different variation.
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and to start by taking a deep in health
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and exhale out the mouth.
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again, big and healthy nose
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and exhale just let it go.
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One more time big inhale.
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And clean it out release.
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And we'll start today and tabletop position
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hands in knees.
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So honoring your body and where you are today, you may
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arrive in the shape and fill the knees need extra
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support. So feel free to add a blanket here to give
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yourself a little more cushion for the knees.
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Bringing awareness now to the breath. We'll start with
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a simple movement called cat and cow. So on
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your inhale You'll Think of lengthening the
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belly towards the spine lifting
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The Gaze.
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And on the exhale think of drawing the belly button in
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and up getting longer and the arms as if
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you could push the floor away.
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And just find your own Rhythm let your
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breath set that tempo for your Symphony and
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just find some movement here.
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and notice if you can find a union between your
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breath and your movement
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You may acknowledge differences. So maybe the breath is
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faster than the body or maybe the body wants to move faster than
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the breath.
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And again see where you can slow down.
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And find that perfect union.
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Let's take about three more rounds here.
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Exploring how the breath and the
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body feel today?
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Releasing any judgment or any thoughts or expectation?
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And just allow the breath to lead the way.
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And then slowly start to quiet the movement.
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Now think of neutralizing the spine, but
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also lengthen the back of the neck we can reaching
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the crown of the head forward.
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grounding down through the left hand
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will take the right arm up towards the sky. So
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you just opening your wingspan gaze can
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shift up towards the thumb?
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And now three times with the breath will take the
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hand and just reach it between your left wrist and
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knee think of reaching through the window and extend.
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This time we'll reach all the way through melting into
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a Twist threading the needle you can bring your ear or
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Temple to the mat.
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You can do whatever you want with the left arm so you can
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reach it long or maybe it wraps around
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reaching for the top of your right thumb.
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Coming back to the breath here breathing into the nose.
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And exhale out the mouth.
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two more inhale
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and Excel
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last one
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now placing your left hand ground in
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here unfurl. The right arm re
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extend it up towards the sky.
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And then come back to tabletop hands and
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knees.
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Now we'll extend the left leg back but we'll
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tuck the toes on the mat. You can
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rock forwards and backwards here. I like to do this to
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get into the calf and the hamstrings.
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Waking up the legs.
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gentle stretcher
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And now finding Stillness we'll spin the back heel in
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and down and this time we'll lift the left arm up. We'll
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come into a modified side plank with the shin
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down.
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So just notice where the balance is here. Maybe you
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tuck the right toes under for additional support.
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And just continue to reach now through the left fingertips.
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Now let's challenge yourself and see if
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we can take the same twisting actions here.
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Taking the left hand high and on
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the exhale now. We'll reach it between the window of the
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right wrist and knee and re extend take
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it up.
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and exhale twist and reach
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one more round
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and reach through
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this time re-extend pause here.
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Bring awareness to your foundation right risk towards
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the right knee getting lighter in the left foot. Maybe
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a levitates floating away from
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the floor any amount.
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Option to stay here or if you're feeling a little playful. Maybe
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you've been the knee reach back and find
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a connection.
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Wherever you are find a way to expand.
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Become back to the breath.
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Slowly reached in the arms and
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legs and we'll come back to tabletop position hands
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and knees taking cat and
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cow between the sides just take a moment to rinse
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the palate.
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think of this as cleaning the paintbrush swirling
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it in the water choosing a
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different color to paint with
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quieting the movement now, we'll prepare for the second side.
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this time the right hand grounds left arm reaches
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a
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and again three times the breath read to
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between the window of the right side.
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and open up
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and again reach it through.
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and open up
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This time reach it all the way through melting it
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to your Twist Again. The temple can tell the floor. Maybe the
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right arm extends, or maybe it wraps around.
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Whatever fills right for you today.
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Just come back to the breath.
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Breathing with me three times inhaling the nose.
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and exhale for one
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and Haley
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exhaling to
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one more round
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exhaling three
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grounding out the right hand
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open your wingspan yawning out
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through the mouth.
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And we come back to now your tabletop hands
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and knees.
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So now we'll extend the right leg back tucking the
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toes.
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Again, you can rock forwards and backwards.
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breathe in here
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acknowledging how this side feels and may need something different maybe more
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attention maybe less judgment and
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when you're ready, we'll spin the right heel in
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and down right arm lifts up.
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And again see where the balance is here and find that stability.
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Always optional to tuck the toes for additional support but again
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to see how this side feels.
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And now three times the rest.
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Will reach now the right hand between the window of the left wrist
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and knee.
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and re-extend
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Again, reach it through.
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and extend
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on the exhale twist
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and re-expand pausing here.
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Getting lighter now on the right foot. Maybe it
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floats away.
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Take a moment.
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And again any amount from the floor no judgment
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of yourself.
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Option just can't take a connection reaching for
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the foot.
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breathing Where You Are
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coming back to the focus.
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And when you had enough rextend the arms and legs and we
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come back to your tabletop position.
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One more time cat and cow between the thighs.
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releasing any expectations or judgment
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bringing awareness to your body
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And again quieting the movement taking the
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knees wider than the hips hips towards
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heels. Take a child's pose.
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Releasing the heart down surrendering the
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heart to the mat third eye connects with the Earth.
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Allowing the third eye the Asana chakra.
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To roll from side to side maybe the eye is closed
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and maybe the third eye opens.
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bringing awareness Insight intellect
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even imagination into your practice
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and then slowly roll up to a
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seat.
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Taking a moment to seal your practice coming back
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to the breath.
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bringing one hand to the heart
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and one hand to the abdomen.
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And just take a moment to acknowledge the breath.
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Showing gratitude for that Prana that life
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giving energy within you.
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And we'll close with three breaths taking a
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deep inhale breathe into both hands.
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And exhale out the mouth.
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again, inhale
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And exhale Let It Go.
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And that brings us to the end of yoga for
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circulation and awareness. Thank you so much
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for tuning in. Again. My name is Thai. Have a
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great day.
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