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Yoga Flow
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Hi I'm Alex from Caravan and this is our second video
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in our program yoga flow
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you are already warm
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so let's get to it we're going to start again in a child's
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pose
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bring your knees map with distance apart big toes
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to touch
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extend your arms long out in front of you let's reset
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with one round of breath inhale through your nose
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and out your mouth good inhale tabletop position
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sack your shoulders over your wrists
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your hips over your knees
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exhale tuck your toes and your hips up and back downward
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facing dog inhale look forward exhale
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make your way to the top of your mouth
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inhale halfway lift plant your palms on your thighs
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long spine
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exhale four
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Good fold
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inhale chair pose sit low
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send your arms high okay breathe here
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pause here peek down and make sure that you can see
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all of your toes
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if you can't just shift your hips back a bit wherever
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you are
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can you sit one inch lower send your shoulders down
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your spine it your ribs in one more inhale
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the fine length exhale side stretch to the right extend
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your right arm out long behind you
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your left arm out long in front of you gays right again
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pause here this time peek down and make sure that both
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of your knees are in line if they aren't bringing them
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back together
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one more inhale and exhale inhale chair pose exhale
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to the left this time your left arm is long
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Behind you
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your front arm is long in front look peek down and make
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sure that both of your knees are in line when we're
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inhale exhale
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inhale chair pose your lowest one yet sit two inches
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deeper exhale forward fold hands through heart center
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gaze down inhale halfway lift plant your palms on
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your thighs exhale chaturanga high to
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low plank inhale upward facing dog exhale downward
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facing dog inhale
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lift your right leg high pause here and square your
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hips it's a big tendency to kind of open up to try and
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get your leg higher
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the goal here is to get your hips perfectly squared
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to the map
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so if that means you lower this right leg of it then
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that's great one more inhale exhale knee to nose round
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your spine press into your palms
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bring your knee to your nose
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Inhale right like hi again square your hips exhale
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low lunge plant your foot in between both of your palms
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and how crescent lunge
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send your arms high
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most of your weight here is in your front right foot
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One round of breath
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Inhale to sit one inch deeper exhale
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cross the lunge with airplane arms
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send your arms back your torso is hovering over your
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thigh and how crescent lunge exhale warrior to spin
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your back heel down find a nice wide stripe stance
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your gazes over your right hand
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can you sit a little bit lower into this knee
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Inhale reverse warrior high five the back of your
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mat with your right hand gaze up you can bring your
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left hand anywhere on your leg
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just keep that weight really light exhale extended
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side angle shift your weight forward
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bring your right elbow onto your right thigh and your
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left arm is up to the sky
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you're gazing up again just like reverse warrior
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keep the weight on this leg really light at any given
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moment
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you should be able to lift this off don't dump here
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inhale reverse triangle
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straighten out the front leg again high five the back
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wall with your right hand exhale chaturanga dandasana
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a cartwheel your hands down send your foot back high
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to low plank
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Inhale upward facing dog exhale downward facing
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dog repeating all of that on the left inhale lift your
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left leg high again square your hips to the max gaze
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down you're pressing into both palms equally inhale
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to lift your leg just one inch higher exhaleneed to
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nose round your spine
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bring your knee to your nose gaze back and inhale left leg
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high exhale
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low lunge plant your foot right in between your palms
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inhale crescent lunge
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send your arms high pause here breathe here knit your
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ribs in engage your core set to lower one more inhale
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Exhale warrior to spin your back heel down find a nice
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wide stance gaze over your left hand inhale reverse
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warrior high five the back of your mouth with your
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left hand this time your right hand is anywhere on
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your leg
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keep that weight light exhale
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extended side angle gaze up
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keep your left elbow on your left thigh
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inhale reverse triangle
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straighten out the left leg gaze up high five the back
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of the mat with your left hand an exhale shot around
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getting dawson a high to low plank cart
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roll your hands down send your foot back high
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Too low inhale upward facing dog exhale downward
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facing dog
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let's glue that flow through that exact same sequence
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inhale look forward exhale
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make your way to the top of your mat inhale halfway
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lift long spine
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exhale forward fold inhale chair pose sit low exhale
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side stretch to the right right arm is back left is
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forward inhale chair pose sit deeper exhale side
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stretch to the left inhale chair posts exhale forward
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fold hands through heart center gazed down inhale
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halfway lift long spine at sale chaturanga dandasana
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a high to low plank
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Inhale upward facing dog exhale downward facing
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dog inhale
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lift your right leg high square
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your hips exhale knees to nose round your spine
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inhale right like high exhale lunge inhale crescent
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lunge
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sit low exhale cross the lunge with airplane arms
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gaze down and how crescent lunge exhale warrior to
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spin your back heel down gazes over your right hand
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and he'll reverse warrior
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Exhale extended side angle
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In how reverse triangles straighten out your right
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leg exhale high to low plank chat uranga and dots neck
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inhale upward facing dog exhale downward facing
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dog
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inhale lift your left leg high you know where we're
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going exhale knee to nose round your spine
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inhale left leg high
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exhale low lunge plant your foot between your palms
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in how crescent lunge sit low exhale crescent lunge
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with airplane arms gaze over your left foot and how
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crescent lunge exhale warrior two inhale reverse
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warrior high five at the back of your mouth
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exhale extended side angle and how reverse try and
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go straighten out your left leg exhale chaturanga
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dandasana a high to low plank inhale upward facing
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dog exhale downward facing dog less flow through
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that one more time
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You got this inhale look forward
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so make your way to the top of your mat
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maybe you hop inhale halfway lift exhale forward
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fold inhale chair pose sit low exhale side stretch
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to the right constant movement
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inhale chair pose exhale side stretch to the left
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inhale chair pose exhale forward fold inhale halfway
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lift exhale chaturanga dandasana
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a high to low plank inhale upward facing dog exhale
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downward facing dog and how lift your right leg high
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exhale knee to nose
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inhale right leg high exhale
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low lunge and how crescent lunge exhale warrior two
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How reverse warrior exhale extended side angle in
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how reversed triangle exhale chaturanga dandasana
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a high to low plank one more side in how upward facing
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dog exhale downward facing dog inhale
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lift your left leg high exhale knee to nose inhale
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left leg high exhale
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oh lunge in how crescent lunge
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exhale crescent lunge with airplane arms inhale crescent
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lunge sit lower exhale warrior two inhale reverse
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warrior exhale extended side angle inhale reverse
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triangle exhale chaturanga dandasana the last
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one of the sequence in
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Upward facing dog exhale downward facing dog take
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whatever you need come down to your knees
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meet in a child's pose to reset exhale all the way out
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of your mouth
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take a big inhale through your nose exhale out your
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mouth
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nice work
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I'm Alex from Caravan and I'll see you in video three
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