Forward Bends & Twists – Weekly Intermediate Class 181

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Focus

Spinal lift is beneficial for both forward bends and twists. In addition to offering protection for the spinal cord and vital organs the spine also provides a structural support for the body, helping it to remain upright and resist the effects of gravity. The spine also facilitates the body’s movement and flexibility. When practicing forward bends and twists it is important to cultivate the dual qualities of strength and mobility in your spine. Before progressing towards twisting movements it can be beneficial to first ensure that you are able to lift your spine and maximise its space. In forward bends this spinal lift can be improved by placing a belt around your feet and using this as leverage for lifting. Another way of achieving a similar effect is to place a belt around your forearms and press into the belt as you raise your arms above your head. Your spine will lift along with the belt. You then work to maintain this lift in your spine by continuing to press into the belt as you progress towards twisting movements. This approach is included in this class.

Key Poses

Upavista konasana, janu sirsasana, triang mukhaikapada paschimottanasana, bharadvajasana.

Equipment

Mat, chair, bolster, 2 blankets, belt.

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Sirsasana (Headstand) – Weekly Intermediate Class 172

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Reclining Yoga Poses – Weekly Intermediate Class 168

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Back Care – Weekly Intermediate Class 166

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Adho Mukha Vrksasana – Weekly Intermediate Class 165

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Yoga For Strength – Weekly Intermediate Class 164

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Forward Bends & Twists 101 – Weekly Intermediate Class 163

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Fundamental Principals – Weekly Intermediate Class 162

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Hips, Groins, Glutes & Quads – Weekly Intermediate Class 161

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Prop Free Yoga Sequence – Weekly Intermediate Class 160

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Supported Standing Poses – Weekly Intermediate Class 158

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Restorative Yoga – Weekly Intermediate Class 157

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Abdominals – Weekly Intermediate Class 156

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Thoracic Spine – Weekly Intermediate Class 155

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Marichyasana 3 – Weekly Intermediate Class 154

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Active Forward Bends – Weekly Intermediate Class 153

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Express Standing Poses – Weekly Intermediate Class 152

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Ardha Baddha Padma Paschimottanasana – Weekly Intermediate Class 151

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Savasana Eight Ways – Weekly Intermediate Class 150

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Restorative Standing Poses – Weekly Intermediate Class 149

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Yoga Poses For Shoulders – Weekly Intermediate Class 148

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Backbends With Wrist Modifications – Weekly Intermediate Class 147

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Strength – Weekly Intermediate Class 146

244
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Yoga Poses For The Piriformis – Weekly Intermediate Class 145

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Release & Relax – Weekly Intermediate Class 144

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Forward Bends in 45 Minutes – Weekly Intermediate Class 143

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Ardha Baddha Padma Paschimottanasana – Weekly Intermediate Class 142

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90 Minute Standing Pose Foundations – Weekly Intermediate Class 138

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90 Minute Restorative Yoga – Weekly Intermediate Class 137

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90 Minute Backbend Foundations – Weekly Intermediate Class 136

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90 Minute Yoga Foundations – Weekly Intermediate Class 135

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Hamstrings & Adductors – Weekly Intermediate Class 134

256
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Twists – Weekly Intermediate Class 133

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Yoga Poses For Knee Mobility – Weekly Intermediate Class 132

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Vinyasa Sequence With Backbends – Weekly Intermediate Class 131

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Urdhva Dhanurasana Weekly Intermediate Class 130

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Parsvottanasana 9 Ways – Weekly Intermediate Class 129

261
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Vinyasa Abdominal Sequence – Weekly Intermediate Class 128

262
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Chair Shoulderstand & Variations – Weekly Intermediate Class 127

263
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Yoga For Sleep – Weekly Intermediate Class 126

264
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Shoulder Sequence – Weekly Intermediate Class 125

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Forward Bends For Stiff Or Sore Knees – Weekly Intermediate Class 124

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Yoga For Strength – Weekly Intermediate Class 123

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Chest Opening – Weekly Intermediate Class 122

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Introducing Chair Backbends – Weekly Intermediate Class 121

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Rotating Virabhadrasana 3 – Weekly Intermediate Class 120

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Vinyasa Iyengar Sequence – Weekly Intermediate Class 119

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Yoga Rope Poses For Relieving Lower Back Pain – Weekly Intermediate Class 118

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Vasisthasana & Anantasana – Weekly Intermediate Class 117

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Yoga Poses For Tight Hamstrings – Weekly Intermediate Class 116

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Rope 1 & Variations – Weekly Intermediate Class 115

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Wall Ropes Standing Poses – Weekly Intermediate Class 114

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Yoga For Runners – Weekly Intermediate Class 113

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Headstand & Shoulderstand – Weekly Intermediate Class 112

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Yoga Poses With Wall Support – Weekly Intermediate Class 111

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Yoga Poses To Improve Your Posture – Weekly Intermediate Class 110

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Forward Bends in 40 Minutes – Weekly Intermediate Class 109

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Yoga Poses To Strengthen, Stabilise & Protect Your Knees – Weekly Intermediate Class 108

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Hip Opening Sequence For Stiff Bodies – Weekly Intermediate Class 107

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Yoga Poses For Cyclists – Weekly Intermediate Class 106

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Yoga For Office Workers – Weekly Intermediate Class 105

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Exploring Virabhadrasana III – Weekly Intermediate Class 104

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Yoga Poses For Swimmers – Weekly Intermediate Class 103

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Back Releasing Yoga Poses – Weekly Intermediate Class 102

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Twists – Weekly Intermediate Class 101

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Vinyasa Forward Bend Sequence – Weekly Intermediate Class 100

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Paschima Namaskarasana – Weekly Intermediate Class 96

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Gentle Class For Upper Back And Shoulders – Weekly Intermediate Class 93

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Forward Bends For Tight Hamstrings – Weekly Intermediate Class 92

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Parsvakonasana Sequence – Weekly Intermediate Class 91

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Yoga Poses To Combat Fatigue – Weekly Intermediate Class 88

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Restorative Yoga & Pranayama – Weekly Intermediate Class 87

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Urdhva Dhanurasana Three Ways – Weekly Intermediate Class 86

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Core Forward Bends – Weekly Intermediate Class 85

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Core Standing Poses – Weekly Intermediate Class 84

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Intermediate
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Shoulders, Wrists & Neck – Weekly Intermediate Class 83

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Restorative Chest Opening Poses – Weekly Intermediate Class 82

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Introducing Chair Backbends – Weekly Intermediate Class 81

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Wall Support Standing Poses To Combat Low Energy – Weekly Intermediate Class 80

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Parivrtta Trikonasana – Weekly Intermediate Class 79

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Yoga Poses To Lift Your Mood – Weekly Intermediate Class 78

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Sirsasana (Headstand) – Weekly Intermediate Class 77

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Seated Twists Essentials – Weekly Intermediate Class 76

314
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Intermediate
70 Min

Pranayama Essentials – Weekly Intermediate Class 75

315
Start Class
Intermediate
35 Min

Vinyasa Sequence – Weekly Intermediate Class 74

316
Start Class
Intermediate
45 Min

Forward Bends For Tight Hamstrings – Weekly Intermediate Class 73

317
Start Class
Intermediate
35 Min

Ardha Chandrasana & Parsvottanasana – Weekly Intermediate Class 72

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Start Class
Intermediate
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Abdominals – Weekly Intermediate Class 71

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Intermediate
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Restorative Poses In 45 Minutes – Weekly Intermediate Class 70

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Virabhadrasana III – Weekly Intermediate Class 69

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Intermediate
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Iyengar Yoga For Runners – Weekly Intermediate Class 68

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Adding Inversions To Restorative Poses – Weekly Intermediate Class 67

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Adding Inversions to Backbends – Weekly Intermediate Class 66

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Adding Inversions to Forward Bends & Twists – Weekly Intermediate Class 65

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Adding Inversions To Standing Poses – Weekly Intermediate Class 64

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Chaturanga Dandasana & Surya Namaskar – Weekly Intermediate Class 63

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Yoga Poses To Relieve Stress – Weekly Intermediate Class 62

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Introducing Backbends – Weekly Intermediate Class 61

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Forward Bends and Twists – Weekly Intermediate Class 60

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Yoga Poses For Healthy Knees – Weekly Intermediate Class 59

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Yoga Poses for Tight Glutes and Hips – Weekly Intermediate Class 58

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Sirsasana and Sarvangasana – Weekly Intermediate Class 57

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Standing Shoulder Poses – Weekly Intermediate Class 56

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Start Class
Intermediate
35 Min

Kneeling Shoulder Poses – Weekly Intermediate Class 55

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Intermediate
35 Min

Reclining Shoulder Poses – Weekly Intermediate Class 54

336
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Intermediate
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Seated Twists – Weekly Intermediate Class 53

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Start Class
Intermediate
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Forward Bends For Stiff Bodies – Weekly Intermediate Class 52

338
Start Class
Intermediate
30 Min

Backbends in 30 Minutes – Weekly Intermediate Class 51

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Intermediate
30 Min

Bridge Pose Three Ways – Weekly Intermediate Class 50

340
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Intermediate
50 Min

Iyengar Yoga For Lower Back Pain – Weekly Intermediate Class 49

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Start Class
Intermediate
45 Min

Forward Bending Fundamentals – Weekly Intermediate Class 48

342
Start Class
Intermediate
30 Min

Standing Poses in 30 minutes – Weekly Intermediate Class 47

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Start Class
Intermediate
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Relaxation in 25 Minutes – Weekly Intermediate Class 46

344
Start Class
Intermediate
35 Min

Backbend Foundations – Weekly Intermediate Class 45

345
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Intermediate
20 Min

Chair Twists in 20 Minutes – Weekly Intermediate Class 44

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Intermediate
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Handstand and Headstand – Weekly Intermediate Class 43

347
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Intermediate
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Sun Salutes And Abdominals – Weekly Intermediate Class 42

348
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Intermediate
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Ardha Chandrasana In Stages – Weekly Intermediate Class 41

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Gentle Class For Lower Back And Shoulders – Weekly Intermediate Class 40

350
Start Class
Intermediate
40 Min

Four Basic Backbends – Weekly Intermediate Class 39

351
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Intermediate
35 Min

Knees and Standing Forward Bends – Weekly Intermediate Class 38

352
Start Class
Intermediate
30 Min

Legs And Abdominals – Weekly Intermediate Class 37

353
Start Class
Intermediate
30 Min

Restorative Yoga Poses – Weekly Intermediate Class 36

354
Start Class
Intermediate
30 Min

Basic Backbends – Weekly Intermediate Class 35

355
Start Class
Intermediate
30 Min

Standing Forward Bends – Weekly Intermediate Class 34

356
Start Class
Intermediate
30 Min

Express Standing Poses III – Weekly Intermediate Class 33

357
Start Class
Intermediate
40 Min

Standing, Forward Bends And Twists – Weekly Intermediate Class 32

358
Start Class
Intermediate
50 Min

Hips, Wrists And Abdominals – Weekly Intermediate Class 31

359
Start Class
Intermediate
40 Min

Headstand And Chair Shoulderstand – Weekly Intermediate Class 30

360
Start Class
Intermediate
40 Min

Backbends And Inversions – Weekly Intermediate Class 29

361
Start Class
Intermediate
45 Min

Chair Forward Bends And Twists – Weekly Intermediate Class 28

362
Start Class
Intermediate
50 Min

Standing Poses In 50 Minutes – Weekly intermediate Class 27

363
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Intermediate
35 Min

Yoga Poses For Stiff Shoulders II – Weekly Intermediate Class 26

364
Start Class
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50 Min

Ujjayi And Viloma Pranayama – Weekly Intermediate Class 25

365
Start Class
Intermediate
40 Min

Urdhva Dhanurasana With A Chair – Weekly Intermediate Class 24

366
Start Class
Intermediate
40 Min

Forward Bends For Stiff Bodies – Weekly Intermediate Class 23

367
Start Class
Intermediate
45 Min

Standing Poses In 45 Minutes – Weekly Intermediate Class 22

368
Start Class
Intermediate
45 Min

Hamstrings And Adductors – Weekly Intermediate Class 21

369
Start Class
Intermediate
40 Min

Surya Namaskar (Sun Salutes) – Weekly Intermediate Class 20

370
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Intermediate
30 Min

Four Key Inversions – Weekly Intermediate Class 19

371
Start Class
Intermediate
30 Min

How To Do A Headstand – Weekly Intermediate Class 18

372
Start Class
Intermediate
40 Min

How To Work Your Legs In Backbends – Weekly Intermediate Class 17

373
Start Class
Intermediate
40 Min

Keeping The Chest Open In Forward Bends – Weekly Intermediate Class 16

374
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Warrior III And Other Standing Poses – Weekly Intermediate Class 15

375
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Intermediate
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Yoga Poses For Stiff Shoulders – Weekly Intermediate Class 14

376
Start Class
Intermediate
60 Min

Yoga Poses To Relieve Stress – Weekly Intermediate Class 13

377
Start Class
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Standing Poses, Abs And Leg Stretches – Weekly Intermediate Class 12

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