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Hey everyone Tina here with yoga flow with Tina. I hope you enjoy this free video and if you like what you see, jump on over to yoga flow with tina dot com to see our entire collection and consider becoming a member. I look forward to practicing with you. I'll see you on the mat. Yeah. Hi welcome to yoga flow with Tina. Today's practice is all about restorative poses. Today we're going to hold poses for a little longer to make sure we really stretch out our big muscles. So relax and enjoy good day. And welcome to yoga with Tina. Today we'll start in a seated position, easy pose on your mat, remove any flesh from under your hips and with a tall spine and a long neck. Take an inhale and exhale. Let it go. Today we'll try alternate nasal breath and for this with your right hand you need your thumb and your ring finger. Mhm. Start by plugging up your right nostril with your thumb. Inhale through the left now pause, plug your left nostril and exhale through the right. Now. Inhale through the right. Mhm plug the right side and exhale through the left. Inhale to the left, then plug the left with your ring finger and exhale to the right. Inhale again through the right, then plug the right side with your thumb and exhale through the left. Inhale through the left. Plug the left with your ring finger. Exhale through the right. Inhale to the right. Mhm plug your right nostril with your thumb. Exhale through the left. Inhale through the left, plug your left nostril with your ring finger and exhale through the right. This is alternate navel breath you can continue with this for a few more breaths. Mhm. It's wonderful for relaxation. Mhm mm. Mhm mm hmm. Mhm. And now just placing your hands on your knees, we'll begin our practice inhale. Reach up with both arms and exhale forward fold, placing your hands on the mat or the floor in front of you. It doesn't matter how far you can reach wherever you land is perfect. Take a few breaths here and each time you exhale, see if you can melt in a little more. Yes. Start to inhale. Rise switch legs, bring the other leg in front and do the same. Inhale, reach up, exhale forward fold. Mhm. We do this because it's gently pulling on the back of the leg that's in front so it's important to do both sides. Take two more breaths here. Maybe trying to reach a little further just to challenge yourself and exhale, settle in and inhale rise long back. Bring your feet into cobbler's pose. So bottoms of the feet together. A nice big diamond shape of your legs. Inhale, reach up. Exhale forward fold. Bring your forearms into that diamond you've created and pause with each exhale melt in a little more. Yeah, let the muscles in your face, relax your mouth can be slightly open. Last breath here. Okay and start to roll back up nice and slow and controlled and find your way into tabletop position with nice wide knees, sink your hips back to your heels. For child's both place your head on the mat. If you need some help with that you can stack your fists or your palms. But it's important that your head gets some rest. Mhm. Now reach your right hand on top of your left and at the same time try to sink your right hip into your heel. So you're feeling a nice diagonal stretch through the right side, pause and breathe. Now bring both hands back to neutral. We'll do the other side, reach your left hand over your right, sink your left hip towards your heel. Big stretch through the left. One more breath. Yeah. And then bring hands back to neutral. Mhm. Bring your palms together, elbows are wide and then swing your hands back so let your thumbs reach the back of your neck. This is going to give you a little stretch through your triceps. Keep breathing. Mhm. Mhm. And then slowly moving your hands back palms to the mat and finding your way back up into tabletop position. Inhale for cow. Head comes up, hips tip up, Exhale for cat. Rounding the back, pushing away the floor again. Inhale tuck the hips lift the head. Inhale. Exhale hips come under chin to chest. one more time. Inhale for cow exhale for Cat. Rounding the back feels so good. Coming back one more inhale cow. Exhale cat and finding neutral spine. Now flip over so you're seated on the mat, legs out in front of you, rolling back down, knees are bent, feet flat on the mat, bring your feet back, just a touch to prepare for bridge, gently lifting your hips up off the ground, your palms are down for support while you're here, fill your belly with some nice deep belly breaths. You can watch your chest and belly rise and fall with each breath slowly lower your hips and take happy baby grabbing the bottoms of your feet or the backs of your knees. Feel free to sway back and forth in this pose, if that feels good for you or find stillness. one last breath here, okay, bringing your knees into the chest, making yourself a tight ball pause. Okay now inhale open up the arms and legs so they are up towards the sky for dead bug here you can let your palms of your wrists, your feet just kind of relax. Let gravity do its thing. Keep breathing. You might find yourself holding your breath and if you are make sure to inhale and exhale now bring your feet and hands back down to the mat, pick up your right leg and cross your right ankle over your left knee. Now come reach up to the back of your left leg and then settle your head and shoulders back to the mat, pulling gently on your left leg. You should be feeling a nice stretch through the back of the right leg. Each exhale allows you to pull your left leg a little closer to you. So the stretch becomes a little deeper. Each time. From a distance it might look like you're not moving, but every breath allows you to move just a smidge, okay? And gently placing your feet back on the mat, hugging your right knee into your chest, bringing that right knee into your right armpit, compressing the right side here as you breathe. Now guide the right knee over to the left side of your body, extend your right arm, maybe gazing over at your right hand for a full supine twist Okay, imagining your spine as a cloth that has water in it and as you twist it it drains so this is a beautiful release for your spine. Hold here for another breath or two and then start to roll back on your back, bringing both knees into the chest tight. Little ball compressing your body once again extending arms and legs in the air for dead bug and hold and breathe one last breath here. Exhale, let it go, bringing both hands and feet back to the mat. Kick up your left foot and cross your left ankle over your right, grabbing your right leg, settling back in with your head on the mat. Feeling a gentle pull on the back of your left leg. Each exhale allows you to pull your leg a little closer, Making the stretch a little deeper. We'll hold here for another breath or two and then pull your left knee into your chest, extending your right leg on the mat. Hold here, imagine you're pulling your left knee into your left armpit and compressing your left side. Now twist into supine, twist opposite side, gaze goes out over your left arm, pause as you inhale. Imagine your spine lengthening and as you exhale, twist just a fraction more make the most out of this pose, coming back, rolling back on your back, finding reclined cobbler bottoms of the soles of the feet come together, left hand on your heart and right hand on your belly. You know, taking some nice deep breaths in through the nose, filling up the belly and exhale, letting it go nice and slow Here. We're gonna try a breath called 478. Inhale for four one 23 four. Holding your breath for 71 two 34567, deflating for 81234 5678. Again. Inhale for 4 1 23 four, hold one 234 567 and exhale 123 5678. We'll do that one more time. Inhale for 41234, hold 1234 567, let it go 41234 567 and eight. Unfolding your body. Finding your version of shelve asana and enjoying this time to extend this rest and relaxation period. Feel free to stay in this pose for as long as you like. You can simply pause the video. No. Mhm. Start bringing some life back to your corpse pose by wiggling your toes and fingers sending your hands above your head, making yourself long and then bending at the knees, finding fetal position rolling on your side. Mhm. Mhm. When you're ready finding your way back up into easy pose seated on your map. Mhm. Hands come to the knees or maybe they come together in prayer. Tall spine little smile, inhale, reach up. Exhale, leaning to your right as you. Exhale. Inhale back up and exhale, leaning to the left. Did that last time. Now opening your arms out to the back and hugging yourself and opening your arms again and hugging yourself. Other arm comes on top. Big stretch through the shoulders. Inhale, reach up hands come together in prayer. Thank you so much for joining me today. Namaste have a wonderful day