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  <title>Howcast - CalYoga's favorites</title>
  <count>41</count>
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      <id>35638</id>
      <title>Episode #41 | Rajakapotasana</title>
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      <views>107</views>
      <created-at>Wed, 24 Sep 2008 12:01:54 -0700</created-at>
      <rating>1</rating>
      <username>CalYoga</username>
      <description>
        <![CDATA[Eka Pada Rajakapotasana "One-Legged King Pigeon Pose" takes us on a journey into deep backbends. Moving into the preparation of this pose the simple pigeon deeply works the hips/ groins and helps to release tension in this pelvic region of our bodies. It requires steady bala]]>
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      <duration>81</duration>
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      <tags>video, yoga, california, ashtanga, learning, martial arts, pilates, tai chi, qiqong, ballet, instruction</tags>
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    <video>
      <category-id>1773</category-id>
      <id>27251</id>
      <title>Episode #40 | Eka Pada Adho Mukha Svanasana</title>
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      <views>213</views>
      <created-at>Thu, 21 Aug 2008 02:00:26 -0700</created-at>
      <rating>1</rating>
      <username>CalYoga</username>
      <description>
        <![CDATA[The "One Legged Dog" stretch increases the strength and flexibility of the shoulders. Additionally, the hamstrings, calf muscles and the Achilles tendon are stretched. The hamstring muscles in the raised leg, the biceps in the arms and the gluteus muscles and some lower back]]>
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      <duration>74</duration>
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      <tags>video, yoga, california, ashtanga, learning, martial arts, pilates, tai chi, qiqong, ballet, instruction</tags>
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    <video>
      <category-id>1773</category-id>
      <id>22220</id>
      <title>Episode #1 | Parivritta Trikonasana</title>
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      <views>278</views>
      <created-at>Mon, 28 Jul 2008 14:38:23 -0700</created-at>
      <rating>1</rating>
      <username>CalYoga</username>
      <description>
        <![CDATA[The revolving version of the triangle is designed to lengthen the spine, spiraling energy and motion from the scarum to the crown of the head.]]>
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      <duration>117</duration>
      <filename>http://media.howcast.com/system/videos/2/20/22/02/22220.flv</filename>
      <tags>video, yoga, california, ashtanga, learning, martial arts, pilates, tai chi, qiqong, ballet, instruction</tags>
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        <category id="901">Mind &amp; Body</category>
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        <category parent_id="972" id="1773">Ashtanga Yoga</category>
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    <video>
      <category-id>1773</category-id>
      <id>22213</id>
      <title>Episode #2 | Bakasana</title>
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      <views>308</views>
      <created-at>Mon, 28 Jul 2008 14:35:07 -0700</created-at>
      <rating>3</rating>
      <username>CalYoga</username>
      <description>
        <![CDATA[The "Crow" or "Crane" pose requires balance as opposed to brute force. Find the center of your being by engaging the bandhas, to create the awareness of gravity, and the sensation of lightness.]]>
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      <duration>100</duration>
      <filename>http://media.howcast.com/system/videos/2/13/22/02/22213.flv</filename>
      <tags>video, yoga, california, ashtanga, learning, martial arts, pilates, tai chi, qiqong, ballet, instruction</tags>
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        <category id="901">Mind &amp; Body</category>
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    <video>
      <category-id>1773</category-id>
      <id>22205</id>
      <title>Episode #3 | Utthita Trikonasana</title>
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      <views>153</views>
      <created-at>Mon, 28 Jul 2008 14:32:00 -0700</created-at>
      <rating>1</rating>
      <username>CalYoga</username>
      <description>
        <![CDATA[In the "Triangle" the torso rolls open, aligning the shoulders with the front leg, while lengthening the spine from the sacrum to the crown of the head. Widen the shoulders by extending energy via the arms and fingertips.]]>
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      <duration>122</duration>
      <filename>http://media.howcast.com/system/videos/1/05/22/02/22205.flv</filename>
      <tags>video, yoga, california, ashtanga, learning, martial arts, pilates, tai chi, qiqong, ballet, instruction</tags>
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        <category id="901">Mind &amp; Body</category>
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      <comment-count>0</comment-count>
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    <video>
      <category-id>1773</category-id>
      <id>22204</id>
      <title>Episode #4 | Utthita Parsvakonasana</title>
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      <views>90</views>
      <created-at>Mon, 28 Jul 2008 14:28:35 -0700</created-at>
      <rating>1</rating>
      <username>CalYoga</username>
      <description>
        <![CDATA[In the "Side Angle Pose," pressing the front knee against the arm will increase the rotation and energy level to the torso. Lifting the toes on the back foot will give you a greater understanding of the complete balance and power necessary in the back leg.]]>
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      <duration>101</duration>
      <filename>http://media.howcast.com/system/videos/0/04/22/02/22204.flv</filename>
      <tags>video, yoga, california, ashtanga, learning, martial arts, pilates, tai chi, qiqong, ballet, instruction</tags>
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        <category id="901">Mind &amp; Body</category>
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      <comment-count>0</comment-count>
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    <video>
      <category-id>1773</category-id>
      <id>22201</id>
      <title>Episode #5 | Dirga Pranayama</title>
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      <views>642</views>
      <created-at>Mon, 28 Jul 2008 14:25:41 -0700</created-at>
      <rating>2</rating>
      <username>CalYoga</username>
      <description>
        <![CDATA[The single most important foundation to your yoga practice.]]>
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      <duration>159</duration>
      <filename>http://media.howcast.com/system/videos/4/01/22/02/22201.flv</filename>
      <tags>video, yoga, california, ashtanga, learning, martial arts, pilates, tai chi, qiqong, ballet, instruction</tags>
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        <category id="901">Mind &amp; Body</category>
        <category parent_id="901" id="972">Yoga</category>
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      <comment-count>1</comment-count>
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    <video>
      <category-id>1773</category-id>
      <id>22199</id>
      <title>Episode #6 | Virabhadrasana a,B,C,D</title>
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      <views>127</views>
      <created-at>Mon, 28 Jul 2008 14:20:47 -0700</created-at>
      <rating>1</rating>
      <username>CalYoga</username>
      <description>
        <![CDATA[In the Warrior Poses A,B,D...the back leg should be fully active in A,B, D. Use the outer edge of the foot pressing into the earth. As you release the hips, settling with gravity to the earth. The find the center and balance with your torso, and extend up from the sacrum thr]]>
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      <duration>164</duration>
      <filename>http://media.howcast.com/system/videos/2/99/21/02/22199.flv</filename>
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    <video>
      <category-id>1773</category-id>
      <id>22197</id>
      <title>Episode #7 | Nakrasana</title>
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      <views>206</views>
      <created-at>Mon, 28 Jul 2008 14:15:39 -0700</created-at>
      <rating>2</rating>
      <username>CalYoga</username>
      <description>
        <![CDATA[The "Crocodile" requires a cooperative orchestration of balance and movement. Each toe and finger serves as a spring to bounce the body. The hips lead the endeavor with support form the legs feet, and arms.]]>
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      <duration>75</duration>
      <filename>http://media.howcast.com/system/videos/0/97/21/02/22197.flv</filename>
      <tags>video, yoga, california, ashtanga, learning, martial arts, pilates, tai chi, qiqong, ballet, instruction</tags>
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    <video>
      <category-id>1773</category-id>
      <id>22194</id>
      <title>Episode #8 | Ushtrasna</title>
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      <views>53</views>
      <created-at>Mon, 28 Jul 2008 14:13:01 -0700</created-at>
      <rating>1</rating>
      <username>CalYoga</username>
      <description>
        <![CDATA[The "Camel" pose requires active engagement of the legs throught the routine. Be aware of the chest and heart area, pushing up the sky  and opening fully, while rolling the shoulders back.]]>
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      <duration>100</duration>
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      <tags>video, yoga, california, ashtanga, learning, martial arts, pilates, tai chi, qiqong, ballet, instruction</tags>
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    <video>
      <category-id>1773</category-id>
      <id>22192</id>
      <title>Episode #9 | Dhanurasana</title>
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      <views>91</views>
      <created-at>Mon, 28 Jul 2008 14:10:07 -0700</created-at>
      <rating>1</rating>
      <username>CalYoga</username>
      <description>
        <![CDATA[The "Bow" pose is where the arms are like the string of a bow and the body is the bow itself. The energy being propelled via the spine and up through the crown of the head is the arrow...the key is the lift and the dynamic opposition created between the hands and ankles.]]>
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      <duration>90</duration>
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    <video>
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      <id>22191</id>
      <title>Episode #10 | Bhujangasana</title>
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      <views>219</views>
      <created-at>Mon, 28 Jul 2008 14:07:36 -0700</created-at>
      <rating>1</rating>
      <username>CalYoga</username>
      <description>
        <![CDATA[The "Cobra" strengthens the spine, lower back, and stretches the muscles in the chest. By maintaining a constant exertion with breath control it is possible to create a greater arch in the spine, whereby the stomach and pelvic muscles are also engaged and strengthened.]]>
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      <duration>150</duration>
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    <video>
      <category-id>1773</category-id>
      <id>22190</id>
      <title>Episode #11 | Vrkshasana</title>
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      <views>104</views>
      <created-at>Mon, 28 Jul 2008 14:03:38 -0700</created-at>
      <rating>1</rating>
      <username>CalYoga</username>
      <description>
        <![CDATA[The "Tree" aids in balance control. Poor balance is often the result of a restless mind or distracted attention. It improves concentration while cultivating coordination. Since the weight of the entire body is being balanced on one foot, the muscles of that leg are strengthe]]>
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        <![CDATA[In the "Peacock" the balance is achieved by a utilization of strong core and engagement of the bandhas. The sensation is that of a teeter-tooter or a perfectly balanced scale. As the feet rise the head works in tandem as a counter balance.]]>
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      <title>Episode #13-14 | Padmasana and Tolasana</title>
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      <created-at>Mon, 28 Jul 2008 13:59:25 -0700</created-at>
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        <![CDATA[In the "Lotus" the spine and shoulders act as a coat-rack. It is a position of calmness, the seat of our practice, whereby one may feel the silent forces moving within.When performing the "Scale" use the ujjayi breath (contracting of the back the throat) to assist with lifti]]>
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