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WEBVTT
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Hello friends.
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So in the coming session we'll learn the basic movements of Chico and it's not so much if you're doing
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it exactly correct or exactly technically right.
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What's more important is that you learn to move very fluidly kind of effortlessly and learn to move
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with full attention really connecting your awareness to the whole of your body and becoming fully present
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to the movements and the breathing.
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That's what's most important to connect mind body movement in the breath right.
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Also sometimes I will be saying something like feeling the tea or feeling the that she Razi up towards
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the hand and it releasing through the ground again through the earth.
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A lot of it is kind of symbolic.
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It's more that we start to learn to really bring the awareness throughout the body and imagining as
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if you're feeling yourself expanding and releasing.
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And this is a very important part to start to learn.
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Start using your mind in this as well creating feelings of openness and strength releasing
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the first important thing is standing correctly in Chico how we do this is having the fit about shoulder
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width apart maybe just a little bit wider and having the toes point is straightforward so that they're
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not out nor in pointing straightforward and we bend the knees slightly.
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So that as if if I want to look down I'm just covering with my knees my toes right that I can't see
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my toes.
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Now the legs are strong they're carrying the weight the upper body is loose to trying to feel that you're
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standing with strong legs but lose upper body the Spine is straight so we're not having a buttocks back
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like this we're not having also are buttocks push forward like this but gently just tucking the tailbone
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underneath in the crown of the head is above the tailbone.
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Now I'm having my arms a bit open just slightly not bring the Chest forward this needed closing.
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Everything is loose but open in the upper body the jaw is relaxed so I'm just standing like this
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relax.
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OK.
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No throughout the practice it's very important to keep kind of sweat because smiling with the heart
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the inner cosmic smile.
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So you keep a very calm state of mind to not doing things in a hurry or with pressure like I have to
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do this now but smilingly openly enjoying the practice in this state of mind the state of heart will
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reflect back into your whole body.
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So keeping the face muscles relax keeping the eyebrows relax as you making this practice OK and we'll
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be repeating that sometimes like smiling with the heart through during the practice.
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You can either keep your eyes close or keep them open and for some of you if you keep your eyes closed
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you can focus better on what you are doing.
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But for others maybe you have too many thoughts too much meditation and then you can keep your eyes
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open and just kind of look at nothing just looking in front of you keeping a completely open gaze and
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letting everything come in without focusing really on one point.
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Both is OK both has their own advantages and benefits
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we're going to do some very simple warming up practices for the cheek.
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We're going to open up the risk first by rotating the hands as you breathe in fully lengthening out
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reading out rotate in the other direction for two more full breaths reading in rotating up
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link reading our drill data now
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pastime reading a
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and breeding
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one which is going to swing the arms really loose around body So loosen up their hands the wrist showed
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is the whole body is relaxed is swinging the hands like this making slight fist with your hands as you
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rotate slapping gently with the fist here on the kidney's on a triple heater what it's called to warm
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up and increase the blood flow into the area
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so becoming law serene loser
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just keep your breathing calm for the last five very calm breaths into opening up the spine the shoulders
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one back again to the center feel your arms for your hands
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raise the hands in the side making nice big serve as if the neck feels OK the neck is not so good just
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go from side to side but keep the neck long keep the breathing deep and calm
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both directions
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going back to the scene one with the hands and the sides we're going to make big circles with the hips
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opening up the hips opening up the joints
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three more big circles in this direction and about seven more in the other direction as well all directions
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to make more more big circle
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perfect fit to get maybe slightly had the knees making about 15 circles each direction to open up and
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warm up the knee joints
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all directions
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per map on one leg opening up the ankles making smooth circles.
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Also here about 10 15 circles
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all directions
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trying to make the circles really smooth really connecting with your own body with your own feet.
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Perfect
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and rotating
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both directions
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once we've opened up the joints in the body we're ready for some nice chicken practice
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All right friends.
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So we're going to be making some nice floor with jiggling movements now.
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OK.
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They remembered the importance of fluidity of effortlessness and start enjoying making these movements
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instead of doing it with a kind of tension I guess should become fit or healthy or strong or whatever.
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No should just being and just fluidly effortlessly moving the body with a kind of joy.
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All right.
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We're going to start with some full body breathing.
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OK.
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Now how we are going to do this is gently bringing the arms up like this.
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Keep some space here Open is in the body turn the palms out and bring them down bended knee slightly.
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OK.
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Do there's a couple more times with the palms facing down the fingers relax.
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No extension.
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Nothing too much tension just looseness enjoying creating some openings in the body.
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Let's do it with the breathing breathing in open come up from the knees a little bit out grounding again
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breathing in open
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out drowning
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do this for more times in
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Anna
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as you breathe and create a lightness in the body an openness and as you breathe out create a foundation
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strength connecting with the heaven with the open space above you connecting with the solid Earth beneath
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you with the breath last time in
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and out.
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And again coming through the staining position.
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If you feel already laid a bit in the hands so warmth and increase of the blood flow increase of an
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openness of the energy system and also the nervous system.
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Feel that.
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OK.
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Learn to feel the little details.
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It's not about spectacular lightning and firework.
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If you look for that you miss the whole point.
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It's about the simplicity about the things that actually are there little sensations.
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OK.
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Next is spinal breathing.
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They also call this turtle breeding.
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How we do this is from here we bring the from a standing position we bring your arms a little bit up
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and then we open with the breathing opening completely lean a little bit back hollowed the spine open
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the chest with the breath out we squeeze we tie the hands into fists we round the spine so we breathe
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and we open
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we breathe out
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we breathe in open
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you breathe out now we keep doing this for five more times OK try to do these practices with slower
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Brits so that you learn eventually to breathe in for about eight seconds you breathe out again for eight
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seconds but if you need to breathe faster you do it faster
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last two times.
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Keep doing it yourself.
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When you breed out created what's called the root luck the anal lock you tighten the muscles around
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the Pyrenees you lift kind of the barony up you lengthen the spine out was the crown of the head so
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with your exhalation you squeeze everything here out in that area to bring the energy up they call this
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energy channel the K one the bubbling spring and through that you want to open up the energy system.
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Okay let's do this one more time okay you breathe in you all.
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When you create space you exhale you squeeze
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last time we just inhale and then we bring the hands gently back to the center back in standing position
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so we're now just going to be kind of swinging swaying a bit from side to side and throughout these
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practices we tried to keep the wrist loose the thing is relax everything loose and kind of moving elegantly
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and effortless okay.
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And we're gonna be swinging the arms all the way to the right turning the palms out like this and then
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looking back keeping a bit of force with the belly force with the legs and then we swing the arms back
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again like this to the other side turning the palms out
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and down again sway to the other side
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turn the palms out swaying to the other side elegantly make sure the fingers in a race are still lose
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as you do this smiling with the heart of course turning the palms out we're going to do this now with
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the breeding so with the breeding in we bring the arms back breeding out back to the center
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in
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and out
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and in
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and out
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in
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and out two more rings a opening and swinging with the arms increases openness.
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This circle
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coming back to the center
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so next thing that we're going to do is shooting bow and arrow and it's a wonderful way to open up the
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meridians towards the heart stretching out releasing stretching out really easy OK and you can do this
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in two ways if you do it with the knees bend like this coming really deep as you're doing this or you
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keep the legs straight that's also OK if you have some problems with your knees for instance or problems
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with your hips and it's perfectly fine as well but this stance here is a wonderful way to create strength
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the lower body to really create a good foundation of grounded energy strength in the body in the mind.
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OK so from a basic standing position you shift the weight to one leg you bring the hands up the knee
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in the upper leg is about 90 degree angle you step out to the side with the palms down you bring the
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hands down you bend the knees you bring the left arm in front of the right this.
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OK now you pull the string with the right arm and you push with the left hand out like you're gonna
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shoot the bow and arrow so you pull with the right arm you push the you can come up from the knees a
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little bit you push with the left hand out with the index finger in the middle finger up in these fingers
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down and as you push now Jan you feel all the way on the inside of the arm it lengthening out towards
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the heart.
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Okay so with the exhalation coming down Okay arms out.
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Breathe in.
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Hands up.
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This time the right in front of the left.
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You pull the string.
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You push out.
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Focus on one point as we focus in the mind.
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Okay.
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Breathe in left in front of the right to look and focus.
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Produced for three more times in out.
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A.
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A
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A.
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And take a little break.
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Okay.
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Step back if you want.
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Relax your breathing.
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All right.
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We're gonna do this one more time okay.
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To really make sure we're doing this correct.
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When you're gonna shoot the bow and arrow make sure that your elbow your shoulder your hands are in
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the same line.
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So not doing it like this or keeping it all like this keep the neck long keep it all in the same line
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you see here all the way through the elbow.
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You're pushing out the elbow not up not down straight.
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Okay well you're releasing the poems are up and bring them in front of each other.
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So we're gonna do it now.
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On the other side.
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Okay so from basic standing position you shift the weight to the other leg for me it's the left leg
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and bring the arms up.
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Take a breath in stepping out breathe out right in front of the left.
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I come up a little bit.
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I breathe out
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breathe in that in front of right.
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Push out
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two more times in
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s I make it nice and fluid.
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Okay fluidity is the key effortlessness
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to step back.
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We come up with the arm we shift the way to one leg trying to keep your balance.
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You bring the foot in and then you step back.
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So instead of stepping back like this try to do it nice and fluid nice and slow.
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The next movement we're going to be kind of pushing up the energy pushing up the cheat and at the same
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time and we're lengthening the spine out and we're releasing it that kind of effect that we want to
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create is lengthening and releasing opening and releasing opening release.
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Okay so how we do that again from basic standing position you can join in with the next breath then
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we scoop the air up you breathe in like this you turn the hands when they're in front of your four head
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as they turn in kind of around the index finger like this up and you push the poems up and you come
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up a little bit from the knees they stay here for a little moment as you're pushing them up you can
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do let's call it is this anal lock this route lock you can push it up at the same time as you're breathing.
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Okay so let's do this a couple of times with the breathing in you push hard you lengthen the spine or
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you pull everything up and then you release a little bit bending the knees the hands closer to the head.
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Breathe in breathe out you can do this for seven more times in push up and out
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in
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in
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and out last three times.
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Now fear that you can lengthen out your whole spine as you breathe in and as you breathe out you can
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release last two times you open you stretch you release pressing the feet into the ground the crown
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of the head up out last time we breathe in and we release with the hands down out words come back to
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a standing pose feel what's happening in your hands your arms take a little moment to stand like that.
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For a couple of breaths stay standing.
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Miss standing pose.
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Keep the solid miss with the lower legs.
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The Open is in the upper body that your awareness flow through your body let it scan through your body
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as you're standing like this you can feel your leg you're charging up like a battery.
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It's not just standing and waiting.
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It's standing and connecting standing.
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Charging
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1 take a little moment to stand however you want.
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We come now to the next part and that is the standing meditation you were already doing it a little
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bit as you were standing like this and keeping some open in the body like you're holding a ball of energy.
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Here come back into the standing position like you just did and bring the hands a little bit more in
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front of you here like you're holding here a big ball to doing say energy.
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Hi I'm in all this is in the rules is in the hands that should make the sense to get in all the poses
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never like using the fingers or into the.
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Keeping a close eye like this or tension anywhere stability should be open and loose so did the knees
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again slightly bend video as well.
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Turning the upper legs a bit out in minutes.
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George likes to joke that neck long if it's too much for the upper legs straighten your legs.
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It's also OK for now.
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OK take five calm breaths into the lower down to an area.
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Maybe you've already done this video practice it breathing through the Dante and center.
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Otherwise do it.
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Also a few that you can create more awareness in this area.
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Breathing Space awareness and energy into that area the fingers are pointing towards each other.
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Read slow less to Brits
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one hour.
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Stay here.
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We're gonna bring the hands.
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Keep your breathing normal just breathe however you want.
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Keeping that bull and bring your hands a little bit up in front of the chest.
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This is also a pose we're gonna do later we're gonna turn again at head high to chill to hide palms
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out and up ideas bring the arms further up you come up from the knees up from the legs a bit you can
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straighten the legs more out you've turned the poems out and bring a hands back down.
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Let's do it two more times so we hope that bull in front of us energy centered in that space of consciousness
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we're holding it.
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We bring the arms a little bit further upholding that circle there turning to hands.
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I hear we have a diamond shape with the fingers the elbows up and again down one more time and in front
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of the arms rise up.
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Keep it loose.
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Keep it light effortless.
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Turn the poems up and out.
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Relaxed
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now after doing a couple of practices like this.
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If you feel sometimes there is some tension in the back you can place your hands behind the lower back
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like this.
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Gently rotate.
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Open up a little bit breathing.
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Read out lengthen the spine round the spine a
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out one more time and
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relax.
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