Yoga Level 1

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WITOLD FITZ-SIMON [email protected] THE CRAFT OF LIVING witoldfitzimon.com Sunday, January 31st, 2021 - Level 1 Yoga Balanced Practice with Twists Constructive Rest Ankle to Knee Hamstring Stretch Knee drop Back bend over low block with fingers interlocked Adho Mukha Shvanasana (Dodwnard Facing Dog Pose) with hands on blocks Back bend over mid-height block Adho Mukha Shvanasana (Dodwnard Facing Dog Pose) with heels on blanket and block between thighs Chest stretch with elbows on blocks Adho Mukha Shvanasana (Dodwnard Facing Dog Pose) with feet on blocks Child's Pose Outer and inner hip stretch Ardha Uttanasana (Half Intense Stretch Pose) — Uttanasana (Intense Stretch Pose) — Ardha Uttanasana (Half Intense Stretch Pose) — Urdhva Hastasana (Upward Hands Pose) — Tadasana (Mountain Pose) — Utkatasana (Fierce Pose) — Uttanasana (Intense Stretch Pose) Seated chest stretch Parivrtta Supta Padangusthasana (Revolved Reclined Big Toe Pose) with knee on block Jathara Parivartanasana (Belly-Turning Pose) with knees bent Parshvottanasana (Intense Side Stretch Pose) Parivrtta Trikonasana (Revolved Triangle Pose) Adho Mukha Shvanasana (Dodwnard Facing Dog Pose) Child's Pose Reclined Block Press Matsyasana (Fish Pose) simple variation Purvottanasana (Intense Front Body Stretch Pose) tabletop variation with hands on blocks Setu Bandha (Bridge Pose) with feet on blocks Marichjyasana 3 (Marichi’s Pose) Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose) Pashasana (Noose Pose) Supta Baddha Konasana (Reclined Bound Angle Pose) Shavasana (Corpse Pose) © 2021 Witold Fitz-Simon .

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Level 1 Asanas
LEVEL 1 ASANAS Standing Poses Tadasana (Mountain Pose) Vrksasana (Tree Pose) Virabhadrasana II (Warrior Pose 2) Utthita Parsvakonasana (Extended Lateral Flank Stretch) Utthita Trikonasana (Extended Triangle Pose) Virabhadrasasana (Warrior Pose 1) Uttanasana (Standing Forward Bend) Prasarita Padottanasana (Extended Leg Stretch) Parsvottanasana (Intense Side Stretch) Seated Poses Vajasana (Thunderbolt Pose) Virasana (Hero Pose) Sukhasana (Comfortable Seated Pose) Dandasana (Staff Pose) Upavista Konasana (Seated Angle Pose) Baddha Konasana (Bound Angle Pose) Forward Bends Paschimottanasa (Intense Seated Back Stretch) Supta Padangusthasana (Reclining Leg Stretch) Twists Sukhasana Twist (Easy Cross Leg Twists) Bharadvasjasana (Chair Twist) Bharadvasjasana I (Seated Twist) Jathara Parivartanasana ( Supine Adominal Twists) Crocodile Twists Maricyasana III LEVEL 1 ASANAS Hip Openers Supta Padangusthasana II (Reclining Leg Stretch 2) Judith’s Hip Opener Gomukhasana (Face of the Cow Pose) Arm Work Adho Mukha Svanasana (Downward Facing Dog Pose) Plank Pose Chaturanga Dandasana (Four Point Staff Pose) Half Handstand Simple Backbends Passive Chest Opener (Lie over a rolled up blanket) Setu Bandha Sarvangasana (Bridge Pose) Ustrasana (Camel Pose) Restorative Poses Supported Uttanasana (Forward bend with head on block - or buttocks on wall) Supported Adho Mukha Svanesana (Dog Pose with head support) Supported Setu Bandha Sarvangasana (Bridge Pose with block under sacrum) Supta Virasana (Reclining Bound Pose) Supta Baddha Konasana (Reclining Bound Angle Pose) Viparita Karani (Two blankets under hips- legs up wall) Savasana (Corpse Pose).
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BWY Foundation Course Level 1
BWY Foundation Course Level 1 Course Tutor - Carolyn Clarke BWY Dip: DCT Course Venue – Babworth Court Yoga Centre, Babworth, Retford, Notts DN22 8EW (2 miles from A1 & accessible on main line East coast trains) Contact details – Tel: 07561 107660 Email: [email protected] Introductory Session – Wednesday 31st March 2021 7.00pm – 9.30pm Course Dates – 2021- Saturdays 17th April: 22nd May: 12th June: 10th July: 7th August: 4th September: 9th October: 13th November: 4th December *There will also be two 2.5 hour Wednesday evening sessions on Zoom spread during the course Tutorial Times – 9.45am – 4.30pm Course Attendance - 80% course attendance required for certification Course Costs – BWY membership £37 (due prior to course commencement) Course registration & certification £60 (due prior to course commencement) Course tuition fees £500 (£100 on booking: £150 May: £150 August: £100 October) Course books - Patanjali’s Yoga Sutras (any translation e.g. Swami Satchidananda) Plus a least one other book from a recommended reading list Requirements before course commencement 1. Become a member of BWY 2. Two years class attendance with a recognised teacher 3. Fill in an application form 4. Pay registration fee and tutorial fee payments as agreed with course tutor 5. Purchase course book & at least one of the recommended ones During the course v Pay any due fees v Comply with all BWY guidelines Throughout the course you will be expected to explore physical practice including asana and pranayama techniques relative to your own competency and safety. Your tutor will modify and adjust posture to accommodate your personal needs. You will find a BWY Foundation Course Syllabus on the next pages BRITISH WHEEL OF YOGA SYLLABUS - FOUNDATION COURSE 1 The British Wheel of Yoga Foundation Course 1 focuses on basic practical techniques and personal development taught in the context of the philosophy that underpins Yoga.
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RIMYI Certification Course Guidlines Booklet
CERTIFICACERTIFICATIONTION AND ASASSESSMENTSESSMENT GUIDELINES AprilJuly 20202020 It is relatively easy to be a teacher of an academic subject, but to be a teacher in art is very difficult, and to be a yoga teacher is the hardest of all, because yoga teachers have to be their own critics and correct their own practice. — B.K.S. Iyengar Contents Introduction 04 Section A Certification Structure 06 Section B Becoming a Teacher 09 Section C Criteria for Assessors 11 Section D Assessment Process 12 Section E Feedback 28 Section F Syllabus 29 Notes 44 FAQs 50 Appendix 61 Introduction Don’t be exclusive, be inclusive… not only in asana but every walk of life. – B.K.S. Iyengar Guruji was a believer in tradition but at the same time, he was a great revolutionary. He discovered new paths for imparting objective knowledge of a philosophical subject like yoga. Paramparã was important to him but he recognised that as the community grew larger, a different framework for teaching and assessment would be needed. Over the past few years, Geetaji and Prashantji repeatedly pointed out that assessments are losing their basic purpose and teacher training is becoming a business. Their observation and criticism have immense value in Iyengar Yoga. Their concerns have motivated us to dig deeper into the process of yoga teaching worldwide. On behalf of RIMYI, we elicited feedback on the current methodology of teaching and assessment. The response was overwhelming. Letters, mails, What’s apps, messages….every corner of the world had something to contribute. We, at the institute, have taken cognisance of every conceptual contribution offered.
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Yoga Asana Pictures
! ! Padmasana – Lotus Pose Sukhasana – Easy Pose ! ! Ardha Padmasana – Half Lotus Pose Siddhasana – Sage or Accomplished Pose ! ! Vajrasana –Thunderbolt Pose Virasana – Hero Pose ! ! Supta Padangusthasana – Reclining Big Toe Pose Parsva supta padangusthasana – Side Reclining Big Toe Pose ! ! Parrivrtta supta padangusthasana – Twisting Reclining Big Toe Pose Jathara parivartanasana – Stomach Turning Pose ! ! Savasana – Corpse Pose Supta virasana – Reclining Hero Pose ! ! ! Tadasana – Mountain Pose Urdhva Hastasana – Upward Hands Pose Uttanasana – Intense Stretch or Standing Forward Fold ! ! Vanarasana – Lunge or Monkey Pose Adho mukha dandasana – Downward Facing Staff Pose ! ! Ashtanga namaskar – 8 Limbs Touching the Earth Chaturanga dandasana – Four Limb Staff Pose ! ! Bhujangasana – Cobra Pose Urdvha mukha svanasana – Upward Facing Dog Pose ! ! Adho mukha svanasana - Downward Facing Dog Pose Trikonasana – Triangle Pose ! ! Virabhadrasana II – Warrior II Pose Utthita parsvakonasana – Extended Lateral Angle (Side Flank) ! ! Parivrtta parsvakonasana – Twisting Extended Lateral Angle (Side Flank) Ardha chandrasana – Half Moon Pose ! ! ! Vrksasana – Tree Pose Virabhadrasana I – Warrior I Pose Virabhadrasana III – Warrior III Pose ! ! Prasarita Paddottasana – Expanded/Spread/Extended Foot Intense Stretch Pose Parsvottanasana – Side Intense Stretch Pose ! ! ! Utkatasana– Powerful/Fierce Pose or Chair Pose Uttitha hasta padangustasana – Extended Hand Big Toe Pose Natarajasana – Dancer’s Pose ! ! Parivrtta trikonasana- Twisting Triangle Pose Eka
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Yoga Asana by Group.Pages
Seated Meditation Poses: 1. Padmasana- Lotus Pose 2. Sukhasana- Easy Pose 3. Ardha Padmasana- Half Lotus Pose 4. Siddhasana- Sage or Accomplished Pose 5. Vajrasana- Thunderbolt Pose 6. Virasana- Hero Pose Reclining Poses: 1. Supta Padangusthasana- Reclining Big Toe Pose 2. Parsva Supta Padangusthasana- Side Reclining Big Toe Pose 3. Parivrtta Supta Padangusthasana- Twisting Reclining Big Toe Pose 4. Jathara Parivartanasana- Stomach Turning Pose 5. Shavasana- Corpse Pose 6. Supta Virasana: Reclining Hero Pose Surya Namaskar poses 1. Tadasana- Mountain Pose 2. Samasthiti - Equal Standing Pose (tadasana with hands in prayer) 2. Urdhva Hastasana- Upward Hands Pose 3. Uttanasana- Intense Stretch Pose or Standing Forward Fold 4. Vanarasana- Lunge or Monkey Pose 5 Adho Mukha Dandasana - Downward Facing Staff Pose 6. Ashtanga Namaskar (Ashtangasana)- Eight Limbs Touching the Earth 7. Chaturanga Dandasana- Four Limb Staff Pose 8. Bhujangasana- Cobra Pose 9. Urdhva Mukha Shvanasana- Upward Facing Dog Pose 10. Adho Mukha Shvanasana- Downward Facing Dog Pose Standing Poses: (‘Hip Open’ Standing Poses): 1. Trikonasana- Triangle Pose 2. Virabadrasana II- Warrior 2 Pose 3. Utthita Parsvakonasana- Extended Side Angle Pose 4. Parivrtta Parsvakonasana- Twisting Side Angle Pose 5. Ardha chandrasana- Half Moon Pose 6. Vrksasana- Tree Pose (‘Hip Closed’ Standing Poses): 7. Virabadrasana 1- Warrior 1 Pose 8. Virabadrasana 3- Warrior 3 Pose 9. Prasarita Padottanasana- Expanded Foot Pose 10. Parsvottanasana- Intense SideStretch Pose 11. Utkatasana- Powerful/Fierce Pose or ‘Chair’ Pose 12. Uttitha Hasta Padangustasana- Extended Hand to Big Toe Pose 13. Natarajasana- Dancer’s Pose 14. Parivrtta Trikonasana- Twisting Triangle Pose Hip and shoulder openers: 1. Eka Pada Raja Kapotasana- Pigeon Pose 2.
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Sanskrit for Yogis Pose Names Part 2 by White Crow Yoga
Sanskrit for Yogis Pose Names Part 2 by White Crow Yoga Sanskrit for Common Poses 1. Ardha Chandrasana – (are-dah chahn-DRAHS-anna) Balancing Half Moon 2. Ardha Chakrasana – (are-DAH chah-KRAH-sah-nah) Standing Backbend or Half Wheel 3. Natarajasana – (not-ah-raj-AHS-anna) Dancer’s Pose 4. Dandayamna Bharmanasana - (dahn–dah–yam–na BAR-man-AHS-anna) Spinal Balance, this may also be used for “All 4’s Pose” or what some call “Table Top” 5. Ustrasana – (oosh-TRAHS-anna) Camel 6. Dhanurasana – (dahn-yoor-AHS-anna) Bow 7. Matsyasana – (mot-see-AHS-anna) Fish 8. Urdhva Dhanurasana or Chakrasana – (OORD-vah don-your-AHS-anna or chah- KRAH-sah-nah) Upward Bow or Wheel Pose 9. Baddha Utthita Parsvakonasana – (BAH-dah oo-TEET-uh parsh-vah-kohn-AHS-anna, sometimes pronounced pars-vah instead of parsh-va) Bound Extended Side Angle 10. Jathara Parivartanasana – (jah-thah-rah par-ee-vrit-tah-NAHS-anna) Supine Spinal Twist 11. Vakrasana – (vock-RAHS-anna) Gentle Seated Twist 12. Mrigasana – (mrig-GAHS-anna) Deer Pose 13. Bhunamanasana – (boo-nam-an-AHS-anna) Greeting the Earth 14. Utthita Hasta Padangusthasana – (oo-TEET-uh HAWS-tuh pod-ang-goosh-TAHS-anna) Hand to Big Toe Pose 15. Utkata Konasana – (OOT-kat-ah cone-AHS-anna) Goddess Pose 16. Malasana – (mah-LAHS-anna) Garland Pose 17. Garundasana – (gah-rue-DAHS-anna) Eagle Pose 18. Krounchasana – (crown-CHAHS-anna) Heron 19. Vasisthasana – (vah-sish-TAHS-anna) Side Plank 20. Svarga Dvijansana – (SHWAR-ga dwi-JAS-anna or dvee-JAS-anna) Bird of Paradise 21.
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Range of Motion
Very Important!!! Also note: I have not specified to “repeat on opposite side” for tests that should be done on both sides. It is a given that you will do the tests on both sides. For example, if you test neck rotation on one side, you will always do it on both sides. I didn’t note this in the slides for brevity, but please remember that you’ll always test both sides. Take note of which muscles are lengthening and shortening for cues on what muscle is doing what action. Very Important!!! Please note: This slide deck shows both STRENGTHENING and STRETCH ING poses/exercises. The ROM testing indicates restrictions for RANGE OF MOTION (ROM) ONLY! For example, if a slide tells you that the if the client has restrictions with the ROM test that the muscle that is probably restricted is the subscapularis, that means you need to STRETCH (NOT strengthen) the subscapularis. So, why did I also list strengthening exercises in this slide deck? #1) Because we will eventually test for lack of strength to determine which muscles are weak. When we do cover this, you will already know how to strengthen those muscles. This saves time for both of us. #2) Because many people who need to stretch muscles in a particular area may also be weak in that area. NOT NECESSARILY…so don’t automatically assume they need strengthening, but use common sense (and TEST for strength – which we will learn later). For example, if a client is tight in their pecs, but they are a weight lifter, they probably only need stretching for the pecs.
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Glossary of Asana Terms & Basic Sanskrit Terms Sanskrit to English
Glossary of Asana Terms & Basic Sanskrit Terms Sanskrit to English Sanskrit Asana Name English Asana Name A Adho Mukha Svanasana Downward-Facing Dog Pose Anjaneyasana Low Lunge Ardha Baddha Padma Paschimottanasana Half Bound Lotus Posterior Intense Extension Pose Ardha Padmasana Half Lotus Pose Ardha Chandrasana Half Moon Pose Ardha Navasana Half Boat Pose Ardha Salabhasana Half Locust Post Ashva Sanchalasana High Lunge Pose B Baddha Konasana Bound Ankle Pose Baddhanguliasana Bound Arm Pose Balasana Child’s Pose Bharadvajasana 1 Pose dedicated to the Sage Bharadvajasana Bhujangasana Cobra Pose Bidalasana Cat/Cow Pose C Chaturanga Dandasana Four Limb Staff Pose D Dandasana Staff Pose Dolphin Asana Dolphin Pose E Elbow Dog Asana Elbow Dog Pose G Garudasana Eagle Pose Gomukhasana - standing variation–arms only Cow Face Pose H Halasana Plow Pose Horse Asana Horse Pose J Janu Sirsasana Head to Knee Pose Jathara Parivartanasana 1 Revolved Stomach Pose 1 K Kurmasana Tortoise Pose L Lunge with External Rotation Lunge with External Rotation M Maha Mudrasana Noble Closure Pose Maricyasana III Pose dedicated to the Sage Maricyasana Matsyasana Fish Pose P Padmasana Lotus Pose Padottanasana Parighasana Gate Pose Paripurna Navasana Full Boat Pose Paripurna Salabhasana Full Locust Pose Parivritta Parsvakonasana Revolved Lateral Side Angle Pose Parivritta Trikonasana Revolved Triangle Pose Parsvakonasana Lateral Side Angle Pose Parsvottanasana Lateral Intense Extension Pose Paschimottanasana Posterior Extension Pose Phalakasana Plank Pose Prasarita Padottanasana
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Yoga&For&Dancers
! ! Prairie&Yoga&Teacher&Training&5000Hour&Thesis& Yoga&For&Dancers& By#Cara#Chang#Mutert& 2011! ! ! Yoga&For&Dancers& Table&of&Contents& ! Preface………………………………………………………………………………….!3! Introduction…………………………………………………………………………..!4! Preparation…………………………………………………………………………...!6! Anatomy………………………………………………………………………………...!7! Workshop……………………………………………………………………………...!11! 1. Body!Awareness!&!Breath……………….!12! 2. Twists!&!Low!Back…………………………...!14! 3. Core!Strength!&!Stability………………....!16! 4. Upper!Body!Strength………………………..!18! 5. Hips!&!Working!from!the!Inside………..!20! 6. Working!with!Injuries…………………..…...!21! Post!Workshop…………………………………………………………………….!24! Resources……………………………………………………………………..…….!28! Appendix………………………………………………………………………..……!29! 1. Moderate!Low!Back!Pain………………...!30! 2. Acute!Low!Back!Pain……………………….!35! Acknowledgements……………………………………………………………..!41! Handouts!and!Additional!Information………………………………….!42! ! ©2011!by&Cara&Chang&Mutert,&all&rights&reserved.&Do&not&copy&the&contents&of&this&booklet&without&written&permission.& 2! ! ! Preface! This!thesis!has!evolved!over!time.!As!the!practice!of!yoga!continually!reminds!us,!it!was!a!lesson!in!patience,! surrender,!acceptance!and!right!effort.!! It!began!with!a!passionate!idea!of!teaching!a!workshop!titled!Yoga!for!Dancers,!broken!into!three!segments:! Yoga!for!Dancers,!Yoga!for!Injured!Dancers!and!Yoga!for!Mature!Dancers.!I!set!a!date!in!August!of!2010,!but!only! had!2Y3!interested!participants!for!each!workshop.!While!many!others!expressed!interest,!few!were!able!to!sign! up!due!to!scheduling.!Despite!having!already!developed!3!class!plans!with!separate!sequences!to!address!the!
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Yoga Levels 2&3
WITOLD FITZ-SIMON [email protected] THE CRAFT OF LIVING witoldfitzimon.com Friday, January 15th, 2021 - Levels 2&3 Yoga Pathways into the back Constructive Rest Upper Back Stretch Knee Drop Back bend over low block Chest stretch with elbows on blocks Seated Reclined Chest Stretch Adho Mukha Shvanasana (Downward Facing Dog Pose) gripping mat Lunge with back knee up Lunge with back knee down, leaning forward inside front leg Lunge with back knee down, grabbing back foot for thigh stretch Back bend over high block, block between hands, palms turned back Bear Pose to Plank Pose to Adho Mukha Shvanasana (Downward Facing Dog Pose) and back Jathara Parivartanasana (Belly-Turning Pose) with knees to ground and trailing arm pressing block Jathara Parivartanasana (Belly-Turning Pose) with trailing arm pressing block Adho Mukha Shvanasana (Downward Facing Dog Pose) Uttanasana (Intense Stretch Pose) with heels on lift, then lifting heels Utkatasana (Fierce Pose) with heels on lift Simple Forward Pelvic Shift sequence with blocks for feet and knees Straight arm shoulder flexion stretch with hands on blocks Prone revolved chest stretch with arm to side Parivrtta Setu Bandha (Revolved Bridge Pose) Purvottanasana (Intense Front Body Stretch Pose) tabletop variation Vashisthasana (Side Plank Pose) Vashisthasana (Side Plank Pose) step over to Parivrtta Purvottanasana (Revolved Intense Front Body Stretch Pose) Utkatasana (Fierce Pose) lean-back with hands on chair Utkatasana (Fierce Pose) lean-back with heel lift and hands on chair Parivrtta Purvottanasana (Revolved Intense Front Body Stretch Pose) drop-back to chair Urdhva Dhanurasana (Upward Bow Pose) with hands on wall Forward bend sequence seated in chair Shavasana © 2021 Witold Fitz-Simon .
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Catalog for 2018-19
Advanced Studies Program 200 RYT 2018- 2019 Yoga Teacher Training Catalog 2018-2019 Advanced Yoga Studies Catalog !1 TABLE OF CONTENTS Welcome............................................................................................3 Mission Statement.............................................................................4 History.................................................................................................4 Philosophy…………………………………………………………………4 Program Description.........................................................................5 Employment Opportunities..............................................................5 Location and Facilities......................................................................5 Catalog Changes.............................................................................5 Program Syllabus, Schedule and Hours..........................................6 Required Reading Materials............................................................9 Timetable of Advanced Studies Program Teacher Training.......10 Posture/Asana Names....................................................................13 School Policies.................................................................................17 Faculty..............................................................................................18 Evaluation of Student Progress......................................................20 Complaint Procedure.....................................................................20 Student Conduct
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Weekly Advanced Class 95 Yoga Poses for the IT Band
Yoga Poses For The IT Band Weekly Advanced Class 95 1. parvatasana in virasana 5. eka pada raja kapotasana II 9. supta padangusthasana 4 v. 13. supta padangusthasana 3 2. supta virasana 6. eka pada raja kapotasana II 10. gomukhasana preparation 14. supta padangusthasana 3 3. paryankasana 7. hanumanasana 11. gomukhasana preparation 15. jathara parivartanasana 4. bhekasana 8. eka pada raja kapotasana I 12. ardha matsyandrasana v. 16. savasana yogaselection.com Copyright 2019 These are the main poses from this class. For the full sequence see the video online. Yoga Poses For The IT Band Weekly Advanced Class 95 Focus: This class includes a sequence of poses that will help to improve mobility in the iliotibial band, quadriceps and gluteal region. The IT band is a length of fibrous connective tissue that runs down the outside of the thighs. It can be a difficult region to access and stretch. Many classical yoga asanas tend to reach surrounding muscles without isolating this specific area. For this reason it can be helpful to focus on easier to reach muscles that interact with the ITB. This can help to improve the overall health of the broader area. This class focuses on poses that can help to improve mobility in the tensor fascia latae, gluteals and quadriceps. Sequences such as this one may be particularly helpful for athletes, runners or anyone experiencing tightness or discomfort in the ITB. Key Poses: Supta virasana, paryankasana, hanumanasana, eka pada rajakapotasana i & II, supta padangusthasana Equipment: Mat, chair, bolster, 3 blankets, 2 blocks, belt yogaselection.com Copyright 2019 To do the full video class, click here to Join Now.
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