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foreign welcome back to the mat and welcome to this brand new flow my name is Bethany I am at the yogi witch today Iamp;#39;m going to guide you through a quick and simple 20-minute flow focused on twists and binds now in todayamp;#39;s practice not only will be opening up the shoulders really kind of exploring the space in the spine weamp;#39;re also going to start to kind of reset the energy levels to the ideal practice if maybe we have any stomach issues going on maybe if youamp;#39;ve got any menstrual cramps going on or you feel quite stagnant in this energy itamp;#39;s going to really kind of connect with that sacral chakra with the solar plexus chakra and itamp;#39;s just going to be a really gorgeous practice I am excited so to begin todayamp;#39;s flow youamp;#39;re going to come straight away in to a tabletop position on your mat so stacking hips just above the knees stuck in our shoulders above the wrist weamp;#39;re just gonna begin to warm up the body with