WEBVTT FILE

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Hello everyone nice to meet you all again

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My name is Marina

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And today we will have a special Ashtanga yoga class

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Please if you are beginner

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Be careful with all Asnas we will do today

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and enjoy

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Okay guys and let's start with the sun’s rotation

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Inhale

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Exhale

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Next inhale bring your hands up

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and go down to the downfold

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Inhale look up

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Exhale jump back to the plank

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Chaturanga

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Upward dog

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and slowly come to the downward dog

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Extend your back

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and bring now up your right leg

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Move it forward and step forward

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Okay

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Bring your right leg on top of the right hand

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and try to keep the balance here

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Jump back and again

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Upward dog inhale

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Exhale downward dog

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Extend your back and now your left leg up

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Bend your knee and step forward with your left leg

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Okay bring your left hand behind your left hip

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and again bring all the weight on top of your left hand

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Try to keep the balance here

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and jump back to the upward dog

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and downward dog

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Continue breathing inhale

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and exhale

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Look forward

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Okay and step forward

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Now we'll go to Bakasana

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Here you can bring your weight to your hands

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Be careful here and if you're suppose to jump back

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again upward dog and downward dog

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Extend your back

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One more time

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Very good

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Look forward

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Place your knees on the mat

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Open your legs a bit

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and we’re going to Sirsana hands stand

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Please be careful here slightly moving with your legs

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Bring them very very slightly up

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Keeping balance

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But be very careful if you're trying this pose please

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Be careful with your neck

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and try to keep the weight in your hands

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Here you can do some variation like open your legs

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closing them

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But always be careful

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that your neck and shoulders are completely relaxed.

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And of course after Sirsana we'll relax

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or stay in a child’s pose for a little while

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Okay look forward

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Bring your back again in the position of the downward dog

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And we’ll jump forward

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Roll up the spine return

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Inhale and Exhale

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Namaste

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Thank you everyone for joining my class today

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I hope it was not too difficult for you

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and hope to see you in my next classes

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Good bye