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  <title>Howcast - yogeek's videos</title>
  <count>14</count>
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      <id>281876</id>
      <title>Headless Pigeon: NaVloPoMo09 Day 11</title>
      <type nil="true"></type>
      <views>0</views>
      <created-at>Wed, 11 Nov 2009 20:33:48 -0800</created-at>
      <rating>0</rating>
      <username>yogeek</username>
      <description>
        <![CDATA[Did I tell y'all that I got a new camera? Well, review is coming :D

Anyway,
This was my first attempt at creating a bit of video while I was teaching class. I obviously did NOT do a very good job at setting the camera. I did it crazy fast and didn't ...]]>
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      <duration>78</duration>
      <filename>http://media.howcast.com/system/videos/0/17/09/28/280917.flv</filename>
      <tags>navlopomo, vlomo09, elsie's, yoga, class, elsie, escobar, instruction, pigeon, pose, eka, pada, rajakapotasana, anusara, hip, opener, podcast</tags>
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    <video>
      <category-id>1034</category-id>
      <id>74494</id>
      <title>Handstand At the Wall 31 Weeks Pregnant</title>
      <type nil="true"></type>
      <views>899</views>
      <created-at>Fri, 07 Nov 2008 17:46:36 -0800</created-at>
      <rating>0</rating>
      <username>yogeek</username>
      <description>
        <![CDATA[I shot this while I was 31 Weeks pregnant with my daughter Hunter. 
Inversions are not contraindicated in pregnancy, although, like anything in yoga, if you do practice any sort of yoga, make sure that you have a qualified teacher helping you out, or ...]]>
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      <duration>127</duration>
      <filename>http://media.howcast.com/system/videos/0/94/44/07/74494.flv</filename>
      <tags>yoga prenatal pregnancy 31 weeks yogeek health fitness vlomo08</tags>
      <category-hierarchy>
        <category id="978">Parenting &amp; Family</category>
        <category parent_id="978" id="1027">Pregnancy</category>
        <category parent_id="1027" id="1034">Pregnancy Health &amp; Fitness</category>
      </category-hierarchy>
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    <video>
      <category-id>973</category-id>
      <id>30374</id>
      <title>Urdhva Dhanurasana 31 Weeks Pregnant</title>
      <type nil="true"></type>
      <views>86</views>
      <created-at>Wed, 03 Sep 2008 19:15:32 -0700</created-at>
      <rating>1</rating>
      <username>yogeek</username>
      <description>
        <![CDATA[Sharing a small video of a backbending Mami. This video is not intended to be practiced by beginners. If attempting this deep backbend make sure that you are fully supported by a knowledgeable teacher.]]>
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      <duration>141</duration>
      <filename>http://media.howcast.com/system/videos/1/74/03/03/30374.flv</filename>
      <tags>prenatal yoga pregnancy pregnant 31 weeks yogeek mami elsie escobar chic streetman lullablues backbend urdhva dhanurasana</tags>
      <category-hierarchy>
        <category id="901">Mind &amp; Body</category>
        <category parent_id="901" id="972">Yoga</category>
        <category parent_id="972" id="973">General Yoga</category>
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    <video>
      <category-id>1028</category-id>
      <id>29980</id>
      <title>32 1/2 Weeks Of Belly! a Little Over 8 Months Pregnant!</title>
      <type nil="true"></type>
      <views>503</views>
      <created-at>Tue, 02 Sep 2008 14:01:01 -0700</created-at>
      <rating>1</rating>
      <username>yogeek</username>
      <description>
        <![CDATA[Just an update of my growing belly :) 8 months!!! We are getting to the finish line!]]>
      </description>
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      <duration>51</duration>
      <filename>http://media.howcast.com/system/videos/6/80/99/02/29980.flv</filename>
      <tags>pregnancy pregnant yogeek elsieescobar 8 months 32 weeks</tags>
      <category-hierarchy>
        <category id="978">Parenting &amp; Family</category>
        <category parent_id="978" id="1027">Pregnancy</category>
        <category parent_id="1027" id="1028">General Pregnancy</category>
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    <video>
      <category-id>973</category-id>
      <id>8674</id>
      <title>Courage, Prayer and Action</title>
      <type nil="true"></type>
      <views>25</views>
      <created-at>Fri, 16 May 2008 13:07:58 -0700</created-at>
      <rating>1</rating>
      <username>yogeek</username>
      <description>
        <![CDATA[Catching up with Elsie and why she has not been podcasting]]>
      </description>
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      <duration>602</duration>
      <filename>http://media.howcast.com/system/videos/1/74/86/8674.flv</filename>
      <tags>anusara yoga elsie escobar elsiesyogakula personal philosophy update</tags>
      <category-hierarchy>
        <category id="901">Mind &amp; Body</category>
        <category parent_id="901" id="972">Yoga</category>
        <category parent_id="972" id="973">General Yoga</category>
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      <comment-count>0</comment-count>
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    <video>
      <category-id>1528</category-id>
      <id>7641</id>
      <title>How To Leave an iTunes Review</title>
      <type nil="true"></type>
      <views>20</views>
      <created-at>Sat, 10 May 2008 13:20:25 -0700</created-at>
      <rating>1</rating>
      <username>yogeek</username>
      <description>
        <![CDATA[I've had quite a bit of my podcast listeners ask me how to leave an iTunes review, so much so that I decided to make this little guerrilla impromptu screencast! My first actually :D I'm no Don McCallister, but hey, hope it helps!]]>
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      </embed>
      <duration>176</duration>
      <filename>http://media.howcast.com/system/videos/4/41/76/7641.flv</filename>
      <tags>yogeek itunes review how to screencast podcasting</tags>
      <category-hierarchy>
        <category id="1470">Technology</category>
        <category parent_id="1470" id="1519">Internet &amp; World Wide Web</category>
        <category parent_id="1519" id="1528">Music &amp; Video</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
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    <video>
      <category-id>973</category-id>
      <id>7632</id>
      <title>Knees in the Mirror</title>
      <type nil="true"></type>
      <views>77</views>
      <created-at>Sat, 10 May 2008 13:12:55 -0700</created-at>
      <rating>1</rating>
      <username>yogeek</username>
      <description>
        <![CDATA[Can we bring our knees to anatomical neutral?  Can we in very simple ways begin ( for this is just the beginning),  to engage in new ways to align our bodies.  
Using your muscles and making active choices with them can help stabilize and strengthen ...]]>
      </description>
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      <duration>530</duration>
      <filename>http://media.howcast.com/system/videos/2/32/76/7632.flv</filename>
      <tags>alignment knees health fitness. yoga anusara yogeek</tags>
      <category-hierarchy>
        <category id="901">Mind &amp; Body</category>
        <category parent_id="901" id="972">Yoga</category>
        <category parent_id="972" id="973">General Yoga</category>
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    <video>
      <category-id>973</category-id>
      <id>7630</id>
      <title>YoGeek Chill After a Setback</title>
      <type nil="true"></type>
      <views>16</views>
      <created-at>Sat, 10 May 2008 12:50:46 -0700</created-at>
      <rating>1</rating>
      <username>yogeek</username>
      <description>
        <![CDATA[So I had it all planned, I was going to get lots of footage for this show!  Lots of it, thought it would be easy.  Not so much :(  I got a bit disappointed and quite defeated, but really that's what it's all about, allowing yourself to step in fully ...]]>
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      <duration>486</duration>
      <filename>http://media.howcast.com/system/videos/0/30/76/7630.flv</filename>
      <tags>health fitness yoga beginner anusara yogeek stress relief</tags>
      <category-hierarchy>
        <category id="901">Mind &amp; Body</category>
        <category parent_id="901" id="972">Yoga</category>
        <category parent_id="972" id="973">General Yoga</category>
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    <video>
      <category-id>973</category-id>
      <id>7387</id>
      <title>Salute the Sun Easily!</title>
      <type nil="true"></type>
      <views>57</views>
      <created-at>Fri, 09 May 2008 14:08:42 -0700</created-at>
      <rating>1</rating>
      <username>yogeek</username>
      <description>
        <![CDATA[A very short, friendly and down to earth quick tutorial for basic Sun Salutation. This tutorial was originally made for one of my online buddies, Nick Schmidt. He wanted to do yoga and I decided to make this quick tutorial. It was never meant to be a ...]]>
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      <duration>243</duration>
      <filename>http://media.howcast.com/system/videos/2/87/73/7387.flv</filename>
      <tags>yoga anusara surya namaskar sun salutation asana yogeek vinyasa flow health fitness</tags>
      <category-hierarchy>
        <category id="901">Mind &amp; Body</category>
        <category parent_id="901" id="972">Yoga</category>
        <category parent_id="972" id="973">General Yoga</category>
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    <video>
      <category-id>973</category-id>
      <id>7358</id>
      <title>Forearm Balance Preparation With Headstand Arms</title>
      <type nil="true"></type>
      <views>45</views>
      <created-at>Fri, 09 May 2008 13:14:38 -0700</created-at>
      <rating>1</rating>
      <username>yogeek</username>
      <description>
        <![CDATA[A supplemental video to Episode 31, of Elsie's Yoga Class: Live and Unplugged Podcast, which can be found at www.elsieyogakula.com.  This is one little snipet of the stuff that we do in the class.  The full class is dedicated to St. Patrick and is a ...]]>
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      <duration>230</duration>
      <filename>http://media.howcast.com/system/videos/1/58/73/7358.flv</filename>
      <tags>yoga anusara forearm balance pincha mayurasana inversion yogeek fitness health</tags>
      <category-hierarchy>
        <category id="901">Mind &amp; Body</category>
        <category parent_id="901" id="972">Yoga</category>
        <category parent_id="972" id="973">General Yoga</category>
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      <comment-count>0</comment-count>
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    <video>
      <category-id>973</category-id>
      <id>7354</id>
      <title>L Pose At the Wall With a Twist ;)</title>
      <type nil="true"></type>
      <views>86</views>
      <created-at>Fri, 09 May 2008 12:32:19 -0700</created-at>
      <rating>1</rating>
      <username>yogeek</username>
      <description>
        <![CDATA[This is a supplemental video to Episode 50: It's Hot! of Elsie's Yoga Class Live and Unplugged Podcast. 
A simple short demo of L Pose at the wall with a twist. Nothing fancy. It's really truly meant as a supplement so if you want to do the class ...]]>
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      <duration>173</duration>
      <filename>http://media.howcast.com/system/videos/4/54/73/7354.flv</filename>
      <tags>yoga beginner anusara yogeek twist wall fitness instruction health</tags>
      <category-hierarchy>
        <category id="901">Mind &amp; Body</category>
        <category parent_id="901" id="972">Yoga</category>
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    <video>
      <category-id>511</category-id>
      <id>7345</id>
      <title>Elsie's Yoga Tips: Handstand Splits At the Wall</title>
      <type nil="true"></type>
      <views>125</views>
      <created-at>Fri, 09 May 2008 11:42:00 -0700</created-at>
      <rating>2</rating>
      <username>yogeek</username>
      <description>
        <![CDATA[a supplement video that goes with Episode 33 of Elsie's Yoga Class: Live and Unplugged Podcast.  Just a visual look at the pose itself, come practice this audio class at www.elsiesyogakula.com]]>
      </description>
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      <duration>170</duration>
      <filename>http://media.howcast.com/system/videos/2/45/73/7345.flv</filename>
      <tags>handstand yoga inversion anusara yogeek variation instruction arm balancing asana</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
        <category parent_id="479" id="510">Exercise</category>
        <category parent_id="510" id="511">General Exercise</category>
      </category-hierarchy>
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    <video>
      <category-id>513</category-id>
      <id>7341</id>
      <title>Feet Stretches: Elsie's Yoga Video Tips</title>
      <type nil="true"></type>
      <views>355</views>
      <created-at>Fri, 09 May 2008 11:29:17 -0700</created-at>
      <rating>3</rating>
      <username>yogeek</username>
      <description>
        <![CDATA[a supplement to my live yoga class podcast at http://elsiesyogakula.com
These are just a couple of things to help your feet out after a long run, or a long day on them!]]>
      </description>
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      <duration>376</duration>
      <filename>http://media.howcast.com/system/videos/5/41/73/7341.flv</filename>
      <tags>foot stretches plantar fascitis health fitness yoga anusara yogeek runner</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
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      <title>Elsie's Yoga Tips: Hold Steady To Expand</title>
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      <created-at>Fri, 09 May 2008 11:01:16 -0700</created-at>
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      <username>yogeek</username>
      <description>
        <![CDATA[another supplement to Elsie's Yoga Class: Live and Unplugged Podcast #33 at www.elsiesyogakula.com, this time focusing on keeping steady through vinyasa.  This sequence is part of an hour audio class. Nothing complicated, just inviting!]]>
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      <tags>yoga anusara vinyasa vashistasana side plank yogeek flow asana</tags>
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