Hello! Welcome to day! 3 of sensitizing the body. We are going to continue with our Yoga practice.
Expanding on what we’ve been doing the past 2 days.
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If you have not been participating their past 2 days. The replays and the videos of those are available in patreon.com forward, slash, magical leathering.
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Otherwise. Hop in today and join us. A disclaimer.
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If any, of the positions we’re doing, we’re building upon each day.
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So if any of the positions that we’re working on today are too much, just do the initial position that we’ll start with.
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So we’ll go through and do the first position that we did once in each of these, and then we’ll move forward kind of gradually strengthening and flexing and increasing our flexibility throughout these movements.
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So to say, Hello! If you’re here that way, I can connect with you, and even through the replays, say Hello!
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That may I know that you’re watching? Good morning, Natasha.
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So, and let me know what you’re feeling. I think I’m feeling pretty good today.
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I know after day. 3. I will probably be pretty sore, is usually the day that tends to get my body really going.
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So we are going to start with circles, so we will be taking our heels.
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Bringing our heels together for this nice buttoning up nice and tight.
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We will do. Hands on our hips, and we will be starting off with gently I’ll do it this way.
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So you can see just very small circle. We’re actually going to be doing this this and this in circles.
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So when we do our circles, we’re gonna be going forward.
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And it’s not just forward side back. We actually want to twist and roll.
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So we want to whoa to the side. We want to roll to the back.
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Okay, so let’s get started. We are going to do the 3 sets of circles.
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Sorry my alarm is going off. There we go. Sorry my alarm went off okay, so we’re gonna do 3 sets of circles.
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And that way. Yes. So let’s get started. So hands on the hips, heels together forward and we’re gonna hold for 5 for 3 to one, and then we’re gonna roll to the side.
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Hold, and you can either hold for 5 or do a nice inhale
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And a beautiful exhale, which is what we’re gonna do is instead. And then we’re gonna roll to the back inhale
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And roll to the side. Who I got a back crack out of that one? Inhale
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And exhale
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Sorry. Let me swipe back over somehow. Swipe to the left.
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There we go. Okay. Now, we’re gonna do forward again.
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Roll from the side to forward, and we’re gonna be slightly more forward.
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Than we were the first time. Hold
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Nice breath here.
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Roll from this position roll to the side. Okay, so hold
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Keep your ankles heels together
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Roll to the back, more exaggerated than you did the first time
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Nice inhale here, then, exhale further feeling that stretch, roll to the other side
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Nice, inhale and exhale. Now once more, all the way flat back, roll to the front, hold
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All the way as far to the side. Then, as you can
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And back as far extreme as you can
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3,
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As far extreme as you can. Then to the other side, viewing that’s deep stretch
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Listing all the way to the front and back, up, roll the shoulders up and down that way.
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You’re standing nice and straight. Let’s go on to the next position.
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The next position is the triangle. We started this one yesterday, so we are going to start with feet.
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Yep with and arms outstretched. Go to one side.
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We’re gonna we’re not twisting on this one.
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We’re simply going to directly over. 2 are near me.
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Arm over our ear. We wanna keep our body nicely in alignment, and we’re gonna have a whole here for 15
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7 more seconds, few more nice deep breaths.
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3 to one. So back up to arms outstretched, we’re gonna do the other side to the knee and hold for 15
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Remember arm. I just suggested, arm over the ear while you’re doing this, bye, or
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To, and one and we’re gonna do another set of triangle.
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But we’re going to extend our stance. So we’re gonna now be about twice as wide as we just were, and we are going to go to our calf.
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So, or over directly over. You want to try angle this Google down to the Cap.
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I know I’m not really in the picture, but I’m not gonna sit here adjusting my phone.
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I’m not a yoga instructor. I’m just having you join in my daily yoga practice with me.
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So enjoy over your arm, over your ear. Hmm. 10. Breathe 19, 8, 7, 6, bye, or
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To one, and up and we’re gonna go to the other side.
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The other calf. So our straight down to the cap, your other arm directly over your ear, and we’re gonna hold here for 15.
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If this is too much of a stretch, go back to your name.
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That is totally fine. This book and this program is 28 day program advances very quickly.
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So if you need a few more days in those first poses, instead of advancing on, please do that.
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Don’t stretch, or pull, or fight, or contort your body to try to achieve these positions.
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If they’re not ready to go there
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And 5 for right 2 and one back up to neutral and bring it in.
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Okay, let’s go to the next one. We’re going to be going to the floor now.
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Which is, see me, and 5 stretch so I’ve seen a little bit better, so we will take our legs, our feet.
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We will put them blacks of our feet together, bring them in grass around your toes, and then we are going to push down, push down with the just, the just, the weight of our legs, our knees, we want to push our knees, as close to the floor as we can and hold take nice deep breaths and as there’s
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Releasing, continue to push your knees down towards the floor.
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To get an even further. Better stretch, and you could pull in. This pulling in is really important to get the muscles to push down towards the floor, so push down
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One more nice deep breath here, inhaling
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And exhaling.
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Release the legs, put to the legs straight out in front of you, and we’re gonna be doing our back stretch.
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We’re gonna be starting at the knees for account.
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A hold of 15, and then we are gonna do it again to go to our calves for a hold of 15
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What’s happening? Yes. Okay, so lean back, engage the core and then reach.
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Up and over to grasp your knees and hold for 15
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And as you feel your breath releasing, you can gently pull your yourself down
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Each breath.
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You might feel that you’re able to pull down. Okay, little bit more and a little bit more.
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Getting your chest as close as you can to your knees.
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One more nice deep breath. Inhale
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And come back up, roll the shoulders back. We’re gonna be leaning back again.
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Engage that core, and then lifting, I like to lift up and over, so that my hips actually rotate, and then you were going to grab our calves for this next one, and we’re going to gently pull our chess down towards our knees.
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And we’re gonna hold here for 15
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And then this whole aspect of this lunar cycle being sensitizing the body.
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That’s what we want to be doing. We want to really be feeling in our body.
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Feel those stretches, feel those muscles, feel that the tightness, attention, attention.
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This is really important to re-sensitize the body, to be inside of that tightness, to be inside of that that pain, that discomfort, there should be excruciating pain.
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It should feel, you know you should feel the stretch. Don’t, don’t not feel this stretch
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And as you’re breathing you should feel those muscles releasing, allowing for you to pull down into the stretch just a little bit more and a little bit more, and I’m a little bit more
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We are going to go back, up.
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And now we have a practice plan. Now that we’ve done all of these.
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So we are going to
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Do each of these a few times
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In a row. Okay? So we’re gonna be doing the circle 3 times each.
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So forward, and we’re not going to be causing in between these so we’re just gonna be that first, first, second, okay?
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So we’re gonna do the first gentle one and twist around.
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And you’re just pausing at each rotation. We’re gonna do this
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Gender one that’s twice and third around back to the side this time forward.
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We’re gonna be slightly, more slightly, more exaggerated to the side, to the back, to the side, to the front, and we can go the other way.
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Same exaggeration, though to the back, to the side, to the front.
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One more to the side, to the back, to the side, to the front.
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We’re doing a full half back. Try to get as exaggerated to the side as possible to the back.
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Exaggerated as possible to the side, exaggerated around to full half back.
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That’s the other direction, as exaggerated as possible to the side.
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All the way to the back, feel
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To the side
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To the front, one more last one to the side
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To the back.
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To the side. Yeah, up we go. Okay. Next, we will be doing the triangle twice on each.
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So first to the knee, so hip, width apart, is our feet arms outstretched to the knee, and over
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Just a nice stretch. Go back to the other side, to the Me.
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Back to neutral one more time to the me. Remember, your arm is directly over your ears that you’re not leaning forward or doing weird things for your spine and out arms out and back to the me.
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One more time and back to neutral. So now why in your stance to about double of what it was we’re gonna go all the way down to our cast.
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And over
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Back up to neutral back to the other calf.
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Number arm over the ear. Make sure that you’re pulling your body upright forward
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Over to the calf again
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And back to neutral last time over
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Now we’re going to the knee, and thought is stretch, and we will be doing this 3 times.
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So, pulling their feet in as close as they can get into your pelvis.
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We’re asked your toes with your hands to hold them.
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We have our knees here and we’re gonna be calling our knees down to the floor.
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Hold for just a moment and release. Push them down into the floor.
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Oh, and release, pushing them down last time in. Pull your knees as much as you can towards the floor.
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And release
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Next we will be doing the back stretch 3 times in each of the positions.
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We will be coming to the knee 3 times, and then it will be going to the calf 3 times, so we will start by leaning back, engaging those core muscles up.
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Number. Lift your hips up and over to grasp the knees, pull your chest down as far as it’ll go towards your knees.
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Release. Bring back, lift up and over to grasp the knees, pulling your chest down
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And lean back
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Up and over one more time at the knees, last one at the knees, pulling arms at a 90 degree angle
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And release. Next we will lean back, engaging the core, lifting your itself up and over your hips to grasp your calves, pulling your chest down as far as it’ll reach towards your legs.
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Lean back.
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Reaching up and over to your calves. Pull down
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Last time reach back
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Reach up and over to your calves, pulling your chest down to your knees.
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Now we will be doing. The ball lay like graceful dance of all of these movements, one of them so we’ll be doing one of each of these.
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So in a, in a ballet, graceful like manner.
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So we will start with our hands on our hips and our heels together to do the circles the smallest at first remember to nicely rotate and twist forward and slightly more right, so each one slightly more to the the side, slightly more to the back slide all the way half the back when we go to
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This forward position as extreme as we can to the side, as extreme as we can to the back, and as extreme as we can to the other side.
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Then go forward. Put your feet, tip with a part, arms at the sides to go to the need for triangle.
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Reach over and to the other knee, reach over
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Go back to arms outstretched wide in your stance.
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We will go to the calf over
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Remember you’re doing these movements with as much grace and flow and derived feminine as you can back to neutral.
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And now we go to sitting, so do so in a way that is graceful.
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For the, knee, and by stretch cooling those feet in grasping.
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Be mindful of the movements pushing those knees down to the floor.
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Releasing them, outstretching the legs to go backwards.
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To the knees and pull the chest down
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Release to go backwards and to the calves. Pull in your chest down
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And room, release.
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Sitting in.
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This space that you needed today, I’m feeling very excited that I can completed day 3.
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If anything this Facebook live is creating space for me to make sure that I’m staying in my own practice.
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So, thanks for being here with me. Thanks for joining in.
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Let me know. How you’re liking these practice.
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Yay, Natasha. So the thoughts for the day beauty through Portoise and balance the body is a temple of the spirit conceived in the image of its Maker.
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This is the very first of the eternal truths that I, that I attempt to impress upon students, so that each one becomes aware of the infinite power and beauty of her own individual body has this fact begins to penetrate the consciousness there is a natural attempt on the part of the student to
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Cultivate those characteristics of beauty which lie within her.
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The Yoga techniques are unsurpassed for this purpose, as we shall see, we have already stressed the necessity for attempting to perform the Yoga movements with poise and balance, since these are essential qualities of beauty.
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There is something magnetic and radiant about the woman who moves, gestures, walks, sits, and stands with natural grace and poise.
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However, these movements cannot be successfully contrived, that is, you cannot copy or impose them upon yourself.
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They must flow rhythmically. And now, from the center of your being toys, balance, grace, and ab beautiful carriage emerge naturally from a yoga practice stiffness of the joints and limbs a condition that inhibits poise and good posture are eliminated
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Through the stretching exercises, the slow motion ballet type routines that we will perform later imported, and part of strong sense of rhythm and balance.
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These qualities are carried over into our daily activities. And oh, subtle, are felt by everyone who comes in contact with them.
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People who have not seen you for some time will inquire, what have you been doing?
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You look different, but I don’t know exactly what it is.
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The difference reflects the poise and confidence gain through Yoga, therefore we make a conscious attempt to execute all of our exercises gracefully and rhythmically, and in turn the very performance of these movements imparts the poise and balance we are seeking to
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Manifest. So that is the conclusion of Day 3.
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You know, if you’ve been following me for any length of time, how much I love rhythm, and really realizing that rhythm is the divine feminine versus routine and schedule and goals, and where is more masculine so being in this rhythm of
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Jail stretching and movement and allowing is so important.
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So this whole Yoga practice will be going into my spiral of the Year Book.
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Just really create a poise and a foundation for what is possible, because I think it’s an incredibly powerful practice to have this ability to have stretching and having a sensitizing effect in our bodies, to remember that these are our vessels.
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These are what we move around in, and so to treat them with grace, and so, as you go throughout the day today, imagine walking in a ballet style movement, imagine creating space for that.
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So I hope you have an absolutely magical day, and I will see you tomorrow.