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HW: Empowerment Vinyasa
Boat Pose
Started in a seated position
Gentle roll back a little so you are on your glutes. Inhale lift your legs. Arms can be at heart center, straight by your legs or even up above your head. Continue to breath. This can be used with or without a mantra. But if you are going to use a mantra be sure to speak it out loud as it will encourage you to breath.
(After a few breaths) take one more inhale and on the exhale slowly start to come out of it back to a seated position.
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