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  <title>Howcast - Yoga! Yoga! Yoga!</title>
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    <video>
      <category-id>515</category-id>
      <id>224</id>
      <title>How To Do the Extended Triangle Pose</title>
      <type>HowcastGuide</type>
      <views>2153</views>
      <created-at>Wed, 05 Dec 2007 20:07:04 -0800</created-at>
      <rating>5</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[What do paintings on a wall, car tires, and promising horoscopes have in common? They all require proper alignment. It's not the easiest skill to acquire, but the Extended Triangle Pose will help hone it.]]>
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      <duration>146</duration>
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      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, extended, triangle, utthita, trikonasana, warrior</tags>
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    <video>
      <category-id>515</category-id>
      <id>238</id>
      <title>How To Do the Warrior III Pose</title>
      <type>HowcastGuide</type>
      <views>332</views>
      <created-at>Wed, 05 Dec 2007 20:08:16 -0800</created-at>
      <rating>2</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[The Warrior III Pose recreates the moment that the fierce Virabhadra chopped off the head of his master's enemy. If you could do battle balanced on one leg, maybe you'd have a pose named after you.]]>
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      <duration>118</duration>
      <filename>http://media.howcast.com/system/videos/0/38/02/238.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, warrior, III, 3, Virabhadrasana</tags>
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    <video>
      <category-id>515</category-id>
      <id>239</id>
      <title>How To Do the Extended Side Angle Pose</title>
      <type>HowcastGuide</type>
      <views>352</views>
      <created-at>Wed, 05 Dec 2007 20:08:33 -0800</created-at>
      <rating>5</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[You could become a flight attendant and cram luggage into those overhead storage bins to get a good torso stretch. But we think the Extended Side Angle Pose is a little more practical.]]>
      </description>
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      <duration>136</duration>
      <filename>http://media.howcast.com/system/videos/1/39/02/239.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, extended, side, angle, utthita, parsvakonasana</tags>
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    <video>
      <category-id>515</category-id>
      <id>240</id>
      <title>How To Do the Tree Pose</title>
      <type>HowcastGuide</type>
      <views>1480</views>
      <created-at>Wed, 05 Dec 2007 20:08:37 -0800</created-at>
      <rating>3</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[A single banyan, India's national tree, can cover up to an acre or more.  In other words, they're stable—which is what you should keep in mind when you're balancing on one leg in the Tree Pose.]]>
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      <duration>118</duration>
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      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, tree, vrksasana</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
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    <video>
      <category-id>515</category-id>
      <id>241</id>
      <title>How To Do the Salute With Eight Limbs Pose</title>
      <type>HowcastGuide</type>
      <views>544</views>
      <created-at>Wed, 05 Dec 2007 20:08:42 -0800</created-at>
      <rating>4</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[This pose refers to the "Eight Limbs of Yoga," the guiding principles for achieving a healthy and fulfilling life. Also, you're touching eight parts of your body to the mat.]]>
      </description>
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      <duration>101</duration>
      <filename>http://media.howcast.com/system/videos/3/41/02/241.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, salute, with, eight, 8, limbs, ashtanga, namaskara</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
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      <comment-count>0</comment-count>
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    <video>
      <category-id>515</category-id>
      <id>242</id>
      <title>How To Do the Fish Pose</title>
      <type>HowcastGuide</type>
      <views>2782</views>
      <created-at>Wed, 05 Dec 2007 20:08:45 -0800</created-at>
      <rating>7</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[You know those claims that eating fish will make you smarter and healthier? Well, the Fish Pose ups the ante: Traditional yoga texts call this pose "the destroyer of all diseases."]]>
      </description>
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      <duration>114</duration>
      <filename>http://media.howcast.com/system/videos/4/42/02/242.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, fish, Matsyasana</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
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      <comment-count>0</comment-count>
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    <video>
      <category-id>515</category-id>
      <id>243</id>
      <title>How To Do the Wind Relieving Pose</title>
      <type>HowcastGuide</type>
      <views>541</views>
      <created-at>Wed, 05 Dec 2007 20:08:49 -0800</created-at>
      <rating>3</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[The Wind Relieving Pose stretches the lower back, sure, but as its delicate name suggests, it has one main goal. . . meaning you might want to think twice about practicing this one in the office.]]>
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      </embed>
      <duration>95</duration>
      <filename>http://media.howcast.com/system/videos/5/43/02/243.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, wind, relieving, pavana, muktasana, wind-relieving</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
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      <comment-count>0</comment-count>
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    <video>
      <category-id>515</category-id>
      <id>244</id>
      <title>How To Do the Standing Crescent Moon Pose</title>
      <type>HowcastGuide</type>
      <views>678</views>
      <created-at>Wed, 05 Dec 2007 20:09:05 -0800</created-at>
      <rating>3</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[The Crescent Moon Pose is a basic move that can help you stretch and relax almost anywhere.]]>
      </description>
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      <duration>82</duration>
      <filename>http://media.howcast.com/system/videos/6/44/02/244.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, standing, crescent, moon, Ardha, Chandrasana</tags>
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      <comment-count>0</comment-count>
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    <video>
      <category-id>1373</category-id>
      <id>245</id>
      <title>How To Do the Warrior I Pose</title>
      <type>HowcastGuide</type>
      <views>414</views>
      <created-at>Wed, 05 Dec 2007 20:09:11 -0800</created-at>
      <rating>3</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[The Warrior poses are named for a fierce demon, Virabhadra, created by the Hindu god Shiva to avenge his wife's death.  The demon sprang up from the ground with a sword raised overhead—striking the very first Warrior I Pose.]]>
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      <duration>148</duration>
      <filename>http://media.howcast.com/system/videos/0/45/02/245.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, warrior, I, 1, Virabhadrasana</tags>
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        <category id="1334">Sports &amp; Fitness</category>
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    <video>
      <category-id>515</category-id>
      <id>246</id>
      <title>How To Do the Bridge Pose</title>
      <type>HowcastGuide</type>
      <views>1547</views>
      <created-at>Wed, 05 Dec 2007 20:09:28 -0800</created-at>
      <rating>3</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[Worried that something called the "bridge pose" will leave parts of you trussed up, arched over, and suspended in midair? Well, yes it will—but eventually you'll love every second of it.]]>
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      <duration>110</duration>
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      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, bridge</tags>
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        <category id="479">Health &amp; Nutrition</category>
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      <comment-count>0</comment-count>
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    <video>
      <category-id>515</category-id>
      <id>247</id>
      <title>How To Do the Pigeon Pose</title>
      <type>HowcastGuide</type>
      <views>862</views>
      <created-at>Wed, 05 Dec 2007 20:09:37 -0800</created-at>
      <rating>6</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[This is a great beginner pose that helps stretch the hips and legs — which feels especially good if you've been "couped up" all day.]]>
      </description>
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      <duration>96</duration>
      <filename>http://media.howcast.com/system/videos/2/47/02/247.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, pigeon, Eka, Pada, Rajakapotasana</tags>
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      <comment-count>-1</comment-count>
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    <video>
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      <id>237</id>
      <title>How To Do the Lion Pose</title>
      <type>HowcastGuide</type>
      <views>4724</views>
      <created-at>Wed, 05 Dec 2007 20:08:10 -0800</created-at>
      <rating>8</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[The Lion's Pose gives the muscles of the jaw, throat, eyes, and face a stretch that can ease problems like teeth grinding and clenched jaws. It's also excellent preparation for a KISS concert.]]>
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      <duration>97</duration>
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      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, lion, simhasana</tags>
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    <video>
      <category-id>515</category-id>
      <id>236</id>
      <title>How To Do the Plow Pose</title>
      <type>HowcastGuide</type>
      <views>1479</views>
      <created-at>Wed, 05 Dec 2007 20:08:05 -0800</created-at>
      <rating>5</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[The Plow Pose is essentially a Noble Pose turned on its head—or rather, turned on your head.]]>
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      <id>235</id>
      <title>How To Do the Shooting Bow Pose</title>
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      <views>915</views>
      <created-at>Wed, 05 Dec 2007 20:07:58 -0800</created-at>
      <rating>5</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[This pose is exactly as it sounds—you'll be drawing back an imaginary arrow. We don't want to spoil the surprise, but you already have all the equipment built-in.]]>
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      <title>How To Do a Seated Spinal Twist Pose</title>
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      <views>3058</views>
      <created-at>Wed, 05 Dec 2007 20:07:08 -0800</created-at>
      <rating>7</rating>
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      <description>
        <![CDATA[According to Hindu mythology, this pose was originated by a yogi who spent 12 years in the belly of a fish, eavesdropping on Shiva's secret yoga instructions in an ocean cave.  All you have to do is sit on a mat.]]>
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      <duration>143</duration>
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    <video>
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      <id>226</id>
      <title>How To Do the Chair Pose</title>
      <type>HowcastGuide</type>
      <views>5519</views>
      <created-at>Wed, 05 Dec 2007 20:07:12 -0800</created-at>
      <rating>3</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[Remember how there was always one joker in school who pretended to sit on an invisible chair? That joker might just make an excellent yoga practitioner.]]>
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      <duration>91</duration>
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      <id>227</id>
      <title>How To Do the Cobra Pose</title>
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      <views>2651</views>
      <created-at>Wed, 05 Dec 2007 20:07:19 -0800</created-at>
      <rating>5</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[Cobras are known for achieving a menacing pose by expanding their hoods when threatened. You don't need a hood—or a threat—to strike a cobra pose. Just expand your chest.]]>
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    <video>
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      <id>228</id>
      <title>How To Do the Headstand Pose</title>
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      <views>2992</views>
      <created-at>Wed, 05 Dec 2007 20:07:31 -0800</created-at>
      <rating>6</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[This pose is exactly what you think it is, but its benefits may surprise you: It gives the heart a rest, promotes the lymph system, and increases blood flow to the brain. (Plus, it looks really cool.)]]>
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      <duration>147</duration>
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    <video>
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      <id>229</id>
      <title>How To Do the Lunge Pose</title>
      <type>HowcastGuide</type>
      <views>927</views>
      <created-at>Wed, 05 Dec 2007 20:07:35 -0800</created-at>
      <rating>4</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[The Lunge Pose will have you looking like a sprinter in the blocks, ready to take off.  And after practicing it to build your lower body strength and stamina, you will be.]]>
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      <duration>122</duration>
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      <comment-count>1</comment-count>
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    <video>
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      <id>230</id>
      <title>How To Do the Four Limbed Staff Pose</title>
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      <views>465</views>
      <created-at>Wed, 05 Dec 2007 20:07:40 -0800</created-at>
      <rating>3</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[Eventually, your calm and peaceful mind will relish the challenge that this pose presents your wrists and abdominal muscles. Until then, just be thankful it's not a one-limbed pose.]]>
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      <id>231</id>
      <title>How To Do the Eagle Pose</title>
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      <views>753</views>
      <created-at>Wed, 05 Dec 2007 20:07:43 -0800</created-at>
      <rating>3</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[You won't actually be able to fly in this pose, but you will improve your balance, strengthen your legs, and stretch your hips and shoulders.]]>
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      <duration>123</duration>
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      <id>232</id>
      <title>How To Do the Bound Angle Pose</title>
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      <views>3332</views>
      <created-at>Wed, 05 Dec 2007 20:07:47 -0800</created-at>
      <rating>4</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[This relatively simple pose might make you feel like a kid stretching before gym class, but that's not necessarily a bad thing—the more you do it, the better you can gauge your maturing yoga skills.]]>
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      <duration>84</duration>
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    <video>
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      <id>233</id>
      <title>How To Do a Noble Pose</title>
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      <views>602</views>
      <created-at>Wed, 05 Dec 2007 20:07:50 -0800</created-at>
      <rating>2</rating>
      <username>joekulak</username>
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        <![CDATA[You might recognize the Noble Pose as the dreaded "sit-and-reach" from your childhood gym class. But while that was an exercise in pre-pubescent humiliation, this is a time-honored and well-respected yoga posture.  See the difference?]]>
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      <id>234</id>
      <title>How To Do the Wide Legged Forward Bend</title>
      <type>HowcastGuide</type>
      <views>465</views>
      <created-at>Wed, 05 Dec 2007 20:07:54 -0800</created-at>
      <rating>2</rating>
      <username>joekulak</username>
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        <![CDATA[This is a variation of the Wide Legged Seated Forward Bend, but since you're standing for this one, you have a helpful partner — gravity.]]>
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      <duration>99</duration>
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    <video>
      <category-id>515</category-id>
      <id>248</id>
      <title>How To Do the Extended Hand To Toe Pose</title>
      <type>HowcastGuide</type>
      <views>972</views>
      <created-at>Wed, 05 Dec 2007 20:09:43 -0800</created-at>
      <rating>2</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[Hamstrung by your hamstrings? Unbalanced by your imbalance? This is a great pose to improve both.]]>
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      <duration>112</duration>
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    <video>
      <category-id>515</category-id>
      <id>249</id>
      <title>How To Do a Basic Sun Salutation</title>
      <type>HowcastGuide</type>
      <views>4712</views>
      <created-at>Wed, 05 Dec 2007 20:09:50 -0800</created-at>
      <rating>24</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[A Sun Salutation is a series of poses performed in a graceful flow and linked by breath—a method called vinyasa. It's a great way to greet the sun any time of the day.]]>
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      <duration>213</duration>
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      <comment-count>2</comment-count>
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    <video>
      <category-id>515</category-id>
      <id>250</id>
      <title>How To Do the Arms Reaching Upward Pose</title>
      <type>HowcastGuide</type>
      <views>293</views>
      <created-at>Wed, 05 Dec 2007 20:09:59 -0800</created-at>
      <rating>3</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[This basic standing pose brings new meaning to the phrase "reach for the sky."]]>
      </description>
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      <duration>74</duration>
      <filename>http://media.howcast.com/system/videos/5/50/02/250.flv</filename>
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    <video>
      <category-id>515</category-id>
      <id>386</id>
      <title>How To Do the Adept Pose</title>
      <type>HowcastGuide</type>
      <views>807</views>
      <created-at>Mon, 10 Dec 2007 21:48:01 -0800</created-at>
      <rating>6</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[Done correctly, this meditation pose allows you to sit without thinking about your body for as long as you like—or at least until you start to smell dinner in the air.]]>
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      <duration>134</duration>
      <filename>http://media.howcast.com/system/videos/1/86/03/386.flv</filename>
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      <comment-count>1</comment-count>
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    <video>
      <category-id>515</category-id>
      <id>388</id>
      <title>How To Do the Plank Pose</title>
      <type>HowcastGuide</type>
      <views>986</views>
      <created-at>Mon, 10 Dec 2007 21:48:10 -0800</created-at>
      <rating>3</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[Doing something called the Plank pose only sounds like you'll be imitating a log lying on the ground. In fact, you'll be imitating a log propping itself up on two twigs—also known as your arms.]]>
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      <duration>90</duration>
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    <video>
      <category-id>515</category-id>
      <id>390</id>
      <title>How To Do the Cat Cow Pose</title>
      <type>HowcastGuide</type>
      <views>1017</views>
      <created-at>Mon, 10 Dec 2007 21:48:36 -0800</created-at>
      <rating>3</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[No, the Cat-Cow is not a mythological creature: This pose bows the spine like an old cow and then arches it like a frightened cat. Whether you choose to meow or moo is up to you.]]>
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      <duration>90</duration>
      <filename>http://media.howcast.com/system/videos/5/90/03/390.flv</filename>
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      <comment-count>0</comment-count>
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    <video>
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      <id>391</id>
      <title>How To Do the Dancer Pose</title>
      <type>HowcastGuide</type>
      <views>582</views>
      <created-at>Mon, 10 Dec 2007 21:49:51 -0800</created-at>
      <rating>4</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[The Dancer Pose takes its name and inspiration from the Hindu god Shiva's divine jig. Master it and you'll feel like performing your own dance of joy.]]>
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      <duration>132</duration>
      <filename>http://media.howcast.com/system/videos/6/91/03/391.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, dancer, Natarjasana, balancing, bow</tags>
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    <video>
      <category-id>515</category-id>
      <id>394</id>
      <title>How To Do the Crow Pose</title>
      <type>HowcastGuide</type>
      <views>2460</views>
      <created-at>Mon, 10 Dec 2007 21:50:19 -0800</created-at>
      <rating>7</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[Although this position is commonly called the Crow pose, its Sanskrit name literally translates as Crane. Any fowl will do: the point is that you'll be perched like a bird on a wire.]]>
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      <duration>120</duration>
      <filename>http://media.howcast.com/system/videos/2/94/03/394.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, crow, crane, Bakasana</tags>
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      <comment-count>1</comment-count>
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    <video>
      <category-id>515</category-id>
      <id>395</id>
      <title>How To Do the Hero Pose</title>
      <type>HowcastGuide</type>
      <views>1933</views>
      <created-at>Mon, 10 Dec 2007 21:50:40 -0800</created-at>
      <rating>4</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[The Hero Pose looks simple enough—and is a common position for seated meditation—but don't be fooled: The stretch it requires of your knees is, well, nothing short of heroic.]]>
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      <duration>113</duration>
      <filename>http://media.howcast.com/system/videos/3/95/03/395.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, hero, Virasana</tags>
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      <comment-count>0</comment-count>
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    <video>
      <category-id>515</category-id>
      <id>400</id>
      <title>How To Do the Shoulder Stand Pose</title>
      <type>HowcastGuide</type>
      <views>2270</views>
      <created-at>Mon, 10 Dec 2007 21:55:55 -0800</created-at>
      <rating>5</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[It's no surprise that this pose derives its Sanskrit name from Sarva, which means "all parts"—all yours will be challenged.]]>
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      <duration>126</duration>
      <filename>http://media.howcast.com/system/videos/1/00/04/400.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, shoulder, stand, sarvangasana</tags>
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      <comment-count>0</comment-count>
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    <video>
      <category-id>515</category-id>
      <id>401</id>
      <title>How To Do the Scorpion Pose</title>
      <type>HowcastGuide</type>
      <views>6447</views>
      <created-at>Mon, 10 Dec 2007 21:59:31 -0800</created-at>
      <rating>17</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[The Scorpion Pose is a favorite of Cirque de Soleil performers and contortionists of all stripes, which is to say it's a very advanced position not for the faint of heart—or weak of back.]]>
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      <duration>154</duration>
      <filename>http://media.howcast.com/system/videos/2/01/04/401.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, scorpion, vrschikasana</tags>
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      <comment-count>1</comment-count>
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    <video>
      <category-id>515</category-id>
      <id>402</id>
      <title>How To Do the Lotus Pose</title>
      <type>HowcastGuide</type>
      <views>5598</views>
      <created-at>Mon, 10 Dec 2007 22:01:17 -0800</created-at>
      <rating>7</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[The Lotus Pose is one of the classic seated meditative postures, fostering a calm, serene sense of internal connection. Eventually it'll feel like heaven—we mean, Nirvana.]]>
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      <duration>114</duration>
      <filename>http://media.howcast.com/system/videos/3/02/04/402.flv</filename>
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    <video>
      <category-id>515</category-id>
      <id>403</id>
      <title>How To Do the Corpse Pose</title>
      <type>HowcastGuide</type>
      <views>1573</views>
      <created-at>Mon, 10 Dec 2007 22:02:04 -0800</created-at>
      <rating>9</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[Commonly the final posture in any yoga routine, the Corpse Pose only sounds creepy. A few minutes of "playing dead" will make you feel more energized and focused—and ready to come back to life.]]>
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      <id>385</id>
      <title>How To Do the Downward Facing Dog Pose</title>
      <type>HowcastGuide</type>
      <views>1997</views>
      <created-at>Mon, 10 Dec 2007 21:47:56 -0800</created-at>
      <rating>3</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[Ever watch a dog stretch? Then you already have a good idea of what this pose looks like—and how handy it can be for digging up bones.]]>
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      <id>383</id>
      <title>How To Do the Locust Pose</title>
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      <views>895</views>
      <created-at>Mon, 10 Dec 2007 21:47:28 -0800</created-at>
      <rating>4</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[If you're a little wary of imitating an insect best known for "plagues," we understand.  But the Locust Pose is great for strengthening your back and abdominals muscles—quietly.]]>
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      <duration>105</duration>
      <filename>http://media.howcast.com/system/videos/5/83/03/383.flv</filename>
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    <video>
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      <id>382</id>
      <title>How To Do the Wheel Pose</title>
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      <views>1256</views>
      <created-at>Mon, 10 Dec 2007 21:47:04 -0800</created-at>
      <rating>5</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[Something called the Wheel Pose may sound too circular for your straight body to recreate, but with a little practice you'll become a much more "well-rounded" individual.]]>
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      <duration>114</duration>
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    <video>
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      <id>251</id>
      <title>How To Do the Thunderbolt Pose</title>
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      <views>1529</views>
      <created-at>Wed, 05 Dec 2007 20:10:04 -0800</created-at>
      <rating>4</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[The Sanskrit word for this pose means both thunderbolt and diamond, each symbolic of eternal strength—a quality this meditative pose can help you achieve.]]>
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      <duration>82</duration>
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    <video>
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      <id>252</id>
      <title>How To Do the Warrior II Pose</title>
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      <views>387</views>
      <created-at>Wed, 05 Dec 2007 20:10:10 -0800</created-at>
      <rating>3</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[Shiva is said to have created his personal warrior Virabhadra in a fit of anger by pulling a flaming lock from his head. But tearing your hair out is so clich]]>
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      <duration>119</duration>
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    <video>
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      <id>253</id>
      <title>How To Do a Standing Half Forward Bend</title>
      <type>HowcastGuide</type>
      <views>280</views>
      <created-at>Wed, 05 Dec 2007 20:10:38 -0800</created-at>
      <rating>2</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[Also known as the Prepare Pose, this stretch is often recommended for relieving headaches and pains in the neck.  Yes, we mean that literally.]]>
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      <duration>89</duration>
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    <video>
      <category-id>515</category-id>
      <id>370</id>
      <title>How To Do the Balancing Half Moon Pose</title>
      <type>HowcastGuide</type>
      <views>2536</views>
      <created-at>Mon, 10 Dec 2007 21:45:06 -0800</created-at>
      <rating>4</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[The Balancing Half Moon Pose can help hone your physical grace, leaving you looking—and feeling—downright radiant.]]>
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      <duration>156</duration>
      <filename>http://media.howcast.com/system/videos/6/70/03/370.flv</filename>
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    <video>
      <category-id>515</category-id>
      <id>371</id>
      <title>How To Do the Child's Pose</title>
      <type>HowcastGuide</type>
      <views>849</views>
      <created-at>Mon, 10 Dec 2007 21:45:16 -0800</created-at>
      <rating>2</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[We know you're not a child, but doesn't it feel good to act like one every so often?]]>
      </description>
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      <duration>83</duration>
      <filename>http://media.howcast.com/system/videos/0/71/03/371.flv</filename>
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    <video>
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      <id>372</id>
      <title>How To Do the Mountain Pose</title>
      <type>HowcastGuide</type>
      <views>1279</views>
      <created-at>Mon, 10 Dec 2007 21:45:18 -0800</created-at>
      <rating>6</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[The Mountain Pose is a great way to learn proper posture, alignment, and balance, and to develop strength in all the muscles needed for upright yoga positions. But we'll admit: it kind of just looks like standing.]]>
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      <duration>135</duration>
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    <video>
      <category-id>515</category-id>
      <id>373</id>
      <title>How To Do the Camel Pose</title>
      <type>HowcastGuide</type>
      <views>1026</views>
      <created-at>Mon, 10 Dec 2007 21:45:22 -0800</created-at>
      <rating>2</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[Camels—well known for their grumpy temperaments—would benefit greatly from this pose.  But good luck getting one to do it.]]>
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      <duration>127</duration>
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    <video>
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      <id>376</id>
      <title>How To Do a Standing Forward Bend</title>
      <type>HowcastGuide</type>
      <views>546</views>
      <created-at>Mon, 10 Dec 2007 21:45:42 -0800</created-at>
      <rating>3</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[The Standing Forward Bend stretches the entire backside of your body—and then makes you smarter. You heard us right: the pose increases the blood flow to your brain, supposedly stimulating intelligence.]]>
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      <duration>97</duration>
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      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, standing, forward, bend, Pada, Hasthasana</tags>
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    <video>
      <category-id>515</category-id>
      <id>377</id>
      <title>How To Do a Sun Salutation B</title>
      <type>HowcastGuide</type>
      <views>910</views>
      <created-at>Mon, 10 Dec 2007 21:45:57 -0800</created-at>
      <rating>3</rating>
      <username>joekulak</username>
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        <![CDATA[This series is a more physically challenging version of the Sun Salutation as practiced in Ashtanga yoga. It incorporates the Chair Pose, which sounds relaxing—until you realize you're the chair.]]>
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      <duration>254</duration>
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    <video>
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      <id>378</id>
      <title>How To Do the Bow Pose</title>
      <type>HowcastGuide</type>
      <views>917</views>
      <created-at>Mon, 10 Dec 2007 21:46:35 -0800</created-at>
      <rating>3</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[This pose, which turns you into a human archery bow, expands your chest and ribcage, and gives your entire back and spine a full backward bend.  No arrows required.]]>
      </description>
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      <duration>91</duration>
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      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, bow</tags>
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      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/378/Mind.How_to_Do_the_Bow_Pose_SD_xxlarge_maintained_aspect.jpg</thumbnail-url>
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    </video>
    <video>
      <category-id>515</category-id>
      <id>404</id>
      <title>How To Do the Cow Face Pose</title>
      <type>HowcastGuide</type>
      <views>1479</views>
      <created-at>Mon, 10 Dec 2007 22:02:31 -0800</created-at>
      <rating>8</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[Don't take the name of this position personally—it's called the Cow Face pose because, when seen from the front, the outline of the body is thought to resemble the broad mouth and narrow head of a cow.  Honest.]]>
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      </embed>
      <duration>142</duration>
      <filename>http://media.howcast.com/system/videos/5/04/04/404.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, cow, face, cow-face</tags>
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      <comment-count>0</comment-count>
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    </video>
  </videos>
</howcast>
