BROADCASTS.com

Published: Nov. 26, 2006, 3:02 a.m.

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Update! I had to rerecord my intro cause of some technical dificulties, so if you happen to have gotten the old file, obviously there are no markers (if you don\'t know what I\'m talking about, no worries, not important)

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My intro music: Vic Hennegan

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the picture in the file, the dish that I made for Thanksgiving.\\xa0 I just thought it looked sooooo pretty :) \\xa0\\xa0

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This is the first episode that i edited in Garage Band and I was able to put in markers/chapters, so for those of you who have an ipod (honestly, i don\'t know if it works on other mp3 players) or you play the file on your computer you will be able to see the poses marked on the file!\\xa0 I\'m hoping to insert photos along with the markers also, very very soon!\\xa0 Let me know how this new format works for you guys :) Now you can skip the intro all together and just go straight to the class! \\xa0

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The Sequence

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warm ups

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Crescent Pose vinyasa X 3

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Parsvakonasana

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Parsvakonasana with arms interlaced behind the back (I\'ve heard this called humble warrior, as your head is bowed forward toward your ankle)

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Trikonasana

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Downward Facing Dog twist

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Upward Facing Dog on Ridgetops\\xa0

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Parsvakonasana Bound preparation, working shoulders behind the knee

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Hanstand Preparation and demo with Melissa

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Handstands

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Uttanasana into Ardha Chandrasana into Trikonasana with top arm behind the back

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Parsvakonasana Bound

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Malasana and some yummy variations

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Baby Bakasana (on forearms) prep and Bakasana

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Bakasana with a block

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Pigeon Prep

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Pigeon Prep with thigh stretch

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Vashistasana variations (hanes commercial)

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Setu Bandha or urdhva dhanurasana x3

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Easy Supine Twist

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Agnistambasana

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Marychiasana III

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Baddha Konasana

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Savasana

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