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Pre And Postnatal Booty Burn Workout
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Hi everybody
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my name is Amanda welcome to Caravan Wellness
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I'm gonna take you through a ten minutes really strong
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glute outer glute
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lower body focused workout
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now this workout is for everybody but it is specifically
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focused for my pregnant mamas and also if you have
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been cleared for exercise in your postnatal journey
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as well so we're going to first start by just hinging
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forward at the hips and then zipping up the back of
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the legs to pull you up
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now I'm staying really neutral in my pelvis
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now what that means is just my natural curvatures
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of my spine are still present and I'm just thinking
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of hinging from the hips keeping that neutral spine
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and depending on how long how far you
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Are through your pregnancy right you might want to
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widen your feet a little bit
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it might feel nice to put your hands on your belly
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now I'm continuing to cycle through my breath
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I'm making sure that I have a gentle bend in my knees
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but if you're looking at me from the side
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you might not even notice that they're bending and
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we're thinking of really anchoring the heels down
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into the floor
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I'm zipping up the back of my leg
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so imagining that my hamstrings and have little dippers
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and they're zipping all the way up into the goop crease
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right when my hamstrings and my butt comes together
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and I'm just hinging forward and then squeezing the
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back of my legs
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so bring me on up now if you're feeling OK you're a little
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more open in your lower back is the side of your body
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you can always reach your fingers towards your toes
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and I'm still making sure that my heels are staying
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connected down into the floor
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I'm keeping my breath flowing
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And if you would like a little more insight into our
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breath
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here
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we did a five minute video talking about your diaphragmatic
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breath
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so please refer to that but I want you to think about
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just continuing to cycle your breath through inhaling
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fully and exhaling fully nothing forced again we're
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not picking up any heavy weights at the moment and
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we're just moving our bodies so we just want to make
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sure that we're not holding our breath especially
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if you are pregnant
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we want to make sure that the breath is always continuous
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I'm getting a nice burn in the back of my legs
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I hope you are at home as well
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we want to go for eight more we're continuing to push
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down into those heels
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I'm feeling a nice big zipper on the back of my legs
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continuing to breathe
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you've got far more here keeping the collar bomb reaching
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and lengthening to the side walls and two and one
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And now I'm going to zip my feet all the way together
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and I'm going to take a little sidestep alternating
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out
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I'm continuing again to push my hips back my heels
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will always stay connected into the mat as soon as
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they can again I'm staying really neutral
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this is a nice stretch for the inner thighs and again
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a lot of physiological changes are happening in your
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body during pregnancy
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the extra hormones are creating a laxity in your pelvis
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and in the rest of your connective tissues in your
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joints to help accommodate your growing baby
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so we want to balance off that mobility and that extra
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laxity with a lot of stability and again I'm continuing
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to use my breast if you're thinking about your trans
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versus abdominal muscle starting from the back
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the sides of your spine wrapping around like a corset
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towards the midline of your body
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Connecting right to wear the right and left side of
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your six-pack muscles come together we're thinking
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about just using our breath when we need it or that
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rap a little bit more especially as things become
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a little bit more challenging and especially as you're
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building a little more heat in your lower body
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we're just gonna go eat more here and seven I'm pushing
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off the straight leg onto a bed leg
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this is this a good thing to do again if you've been
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sitting at a desk all day
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you just need to move your body a little bit
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this ten minute lower body express is going to be your
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jam
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let's go far more sometimes I forget to count three
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and two and one now we're going to come to one side of
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our mat and we're going to sit our hips back into a little
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hinge and I'm just going to take a little sidestep
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over to the other side of my mouth
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As I walk over I'm still staying in my mutual position
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and I'm taking tiny little steps
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my weight is still really far back in my heels and I'm
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just getting a little asymmetric hold happening
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I'm feeling my quadriceps but we're also making sure
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that the glutes are loaded the weight is back in the
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heels
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we're going to keep going side to side and widening
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the chest and maybe take your hands onto your belly
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just to make sure that there's a little flow that
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cyclical breath is continuing to flow inhaling and
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exhaling now again every time you exhale
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if you are pregnant I want you to imagine that you're
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giving your baby a little hug try to wrap those muscles
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around and stabilize the rest of your spine
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we're gonna go a few more of these widening the front
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Chest and then we're going to do one more all the way
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over to the side and then come up and breathe now I'm
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gonna get myself
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set up for a little glute bridge
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so taking yourself down onto the floor is not just
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a regular activity
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okay I want you to think about using your breath a little
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bit more take you down and take your time especially
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if you are pregnant roll onto one side and then bring
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yourself onto your back now here I wind gently reach
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towards your fingertips just to make sure that your
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heels are closed and we're going to bring your feet
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about inner hips with this since apart knees and legs
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are parallel and we're just gonna find a little bridge
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here
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now I know it sometimes feels kind of odd to be lying
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on your back during pregnancy rate depending on if
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you have a nice
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Big baby in there so I want you to think about keeping
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that neutral position in your hips not peeling up
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and lowering down through our imprint position
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we want to keep everything nice and neutral and again
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we're thinking about that upper hamstring group
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priest zipping up through the back of the legs by anchoring
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down into the heels I want to keep my collarbone reaching
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wine to the side and then we want to settle into the
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front of the sternum that we're not popping the ribs
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open and jamming into the lower back
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the lower back is taking enough heat as the force of
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gravity and the babies growing in the front side you've
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got your lower back takes a lot of heat here
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so we want to use the back of the legs
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a little bit more and just gently tap the hips onto
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the floor
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We're going to go four more three two now we're going
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to hold this one up and gently push the knees out to
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the side
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now we're not gonna be here
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all that long but we still want to keep the heels pressing
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into the floor and imagining that the thighs are reaching
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out away from you and just keeping your breath flowing
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I always find it's nice just to give yourself a little
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tactile feedback of your hand on your belly just again
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checking in with yourself right
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the mindful connection from your brain through your
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breath into your body is so important especially
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as you're gearing up for birthing your babies right
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you need that mindful connection that just helps
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us tap into that sort of primal state
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we have eight more seven six five four three two and
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one alright things are heating up
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On the backside everybody now we're going to roll
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over onto one side you have a few options here you can
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either be stacked up in your elbow and bring a couple
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pillows or some props underneath you I'm gonna lower
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myself all the way down this is also another option
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and I'm going to take my top leg keeping it at a ninety
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degree angle
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I'm just going to lift and lower now the hardest part
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here is to keep the hips stacked up now again
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if you have a growing baby here
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you can always prop yourself up with a little pillow
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or a towel or we're turning on the lateral muscles
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that help support and stabilize your pelvis and again
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I was mentioning all of the extra hormones in your
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body creating that laxity in your joints
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your pelvis is especially susceptible to se joint
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issues are a lot of other despain
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And over our pressure in discomfort
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so we're just lifting this leg and lowering this leg
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keeping it nice and parallel we've got far more here
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and three and two and we're going to hold it up
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this is a little bit funky where we're going to tap
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the knee in for a little internal rotation
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I'm using my breath and I want to activate that little
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course in Iraq to help keep my pelvis really level
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and neutral as I dip my knees in towards one another
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and then I reset this leg back into parallel
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now this never really gets easier
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this is always challenging to do on either side seat
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work
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you just get a little stronger and again the more that
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you can send any about any of that tension and pressure
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into the lower leg
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the better my top hand can either be on my hip for a little
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more challenge or just inching onto the front of your
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onto the mat here for a little bit more support
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we're gonna go three two and one now we're gonna relax
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for just a minute heels are going to stay together
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and we're going to go into an external rotation
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Now again the hardest part is to not let this top hip
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roll back with you so your range of motion might be
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a little bit different
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it might be a little smaller and that's absolutely
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fine
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we're gonna go four three two and we're gonna get a
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little bit jazzy here you're gonna lower and lift
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and then kick and tap lower end lift kick and tap as
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we're going through this range of motion when you
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kick up that topic might want to roll back so just keep
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checking in we're just going to go three more here
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down and up open end to end open and last one and up and
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arrested down
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take a moment
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we're gonna come up using our breath and I'm just going
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to gently swing my legs around to come to the other
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side now again when you set yourself up on this side
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To take your time to adjust whichever position feels
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good for you just to show you the difference
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I'm going to come onto my elbow here
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so I'm going to keep this leg nice and parallel I like
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to flex through the ankle as well so they're just maintains
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a nice amount of activation in the whole leg
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And I'm just continuing to flow through my breath
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inhaling and exhaling
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And we're just using our breath
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we're using that trans versus belly pump as needed
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and four and three and two and we're just going to go
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into our internal to parallel rotation now again
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we don't necessarily work in an internally rotated
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place often and the rest of our days
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so this might feel a little bit weird and it might feel
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different from one side to the other now if you're
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up on your elbow again
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you could always pop yourself up with a pillow or a
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rolled up blanket and just making sure that we're
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continuously breathing we're not holding our breath
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No matter how much burn your feeling and four and three
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and two and we're going to go into our last little bit
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here
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so heels are going to drop and we're going to lift and
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stay close together and then that top knee is going
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to wrap up towards the sky
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and then gently close and control the way down
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now it is not easy to maintain the pelvis in a level
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plain
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so finding again
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stability and this might feel a little bit different
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from one side to the other
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we're going to go for three we have that little last
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bit with that kick two and one so now we're going to
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lift and kick tap and close this is our last little
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homestretch here
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we're getting those deep rotate ers inside pelvis
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anything that helps support the pelvis on the sides
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is real
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Really going to help protect and keep that overall
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stability
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we just have one more and lift and kick and lower and
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rest make sure to give yourself a moment to give those
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glutes and hips a little stretch out perhaps crossing
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one leg in front of the other taking a nice breath in
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letting your chin in your chest
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just melt forward
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maybe perhaps rocking yourself from side to side
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and just make sure to change out the other side taking
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a big breath in exhale
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let the chin to the chest milk forward and again always
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just finishing with a moment of gratitude for yourself
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coming back into your breath again
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my name is Amanda coming to you from Caravan Wellness
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hope you enjoyed your ten minutes of booty express
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have a great day
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