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      <image:title>Watch - In my beauty bag- Stuff.co.nz</image:title>
      <image:caption>http://www.stuff.co.nz/life-style/beauty/69274441/In-my-beauty-bag-Nikki-Ralston</image:caption>
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    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/541e8f00e4b09194f767acdf/1420710737180-3I4JO7E19WORY1OW4UV9/1417638790242.jpg</image:loc>
      <image:title>Watch - The new age normal</image:title>
      <image:caption>There is this thing on your body, apparently, called the psoas. It's a muscle that runs from the edge of your spine down into the cup of your pelvis, and is one of the many tense and inflexible things about you that Wanderlust aims to fix. That's if you can actually get in – the 90-minute Journey to the Psoas – Reconnect With the Life Force class, led by Auckland yoga teacher Nikki Ralston, is already at capacity three months out, and there are a dozen hopefuls on the waitlist. Wanderlust, the great big beaming behemoth of a United States lifestyle festival, is on for the first time in New Zealand at Taupo's Wairakei Resort at the end of January. Read here</image:caption>
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    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/541e8f00e4b09194f767acdf/1413519890227-D8JCR62FU88FK6VLR41E/10574424_854911247877219_4027391517819243839_n.jpg</image:loc>
      <image:title>Watch - NZ Fashion week - Lululemon show</image:title>
      <image:caption>An absolute honour to strut the runway at NZ fashion week in a fun, energetic show for Lululemon athletica.</image:caption>
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    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/541e8f00e4b09194f767acdf/1413521041767-3BLCQWC6YIQSXR37KLFA/10645328_854911391210538_8531331725270307975_n.jpg</image:loc>
      <image:title>Watch - NZ Fashion week - Lululemon show</image:title>
      <image:caption>On the runway for Lululemon at NZ Fashion Week 2014</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/541e8f00e4b09194f767acdf/1413519645992-MCTK4QDJINFW6C8655AU/10626464_854911141210563_7107389593168048864_n.jpg</image:loc>
      <image:title>Watch - NZ Fashion week - Lululemon show</image:title>
      <image:caption>On the runway for Lululemon at NZ Fashion Week 2014</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/541e8f00e4b09194f767acdf/1413519763961-390RK1U5N2C9RIS93SE9/IMG_0958.jpg</image:loc>
      <image:title>Watch - UK's OM magazine - September 2014</image:title>
      <image:caption>Article "Yoga changed my life" featured in UK's OM Magazine</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/541e8f00e4b09194f767acdf/1413519765301-IHYVDWEETEYWO36Q3LCV/IMG_0957.jpg</image:loc>
      <image:title>Watch - UK's OM magazine - September 2014</image:title>
      <image:caption>Article "Yoga changed my life" featured in OM Magazine</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/541e8f00e4b09194f767acdf/1413519806553-B4WLN74U3LWB3E1EOSKC/4809626_orig.jpg</image:loc>
      <image:title>Watch - NZ Herald- Viva</image:title>
      <image:caption>Article in NZ Herald, Viva</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/541e8f00e4b09194f767acdf/1420711300142-HKJ4AGPHL9XDAJVVP13M/IMG_2544.JPG</image:loc>
      <image:title>Watch - Interview- The Yoga Lunchbox</image:title>
      <image:caption>It’s no surprise that some of Nikki’s classes are booked out though – she combines technical proficiency with an open-hearted ease and generous spirit in her teaching. Read more</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/541e8f00e4b09194f767acdf/1413521832919-SF79JLSJAKAVCLQ2K0M9/324947_10151219777324635_445367599_o.jpg</image:loc>
      <image:title>Watch - Fitnesslife- cover and article Jan 2012</image:title>
      <image:caption />
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/541e8f00e4b09194f767acdf/1413522541478-QD96N37UX153LNQO9E41/sans-yoga-main-shot-526x355.jpg</image:loc>
      <image:title>Watch - Sanceuticals- Evening yoga video</image:title>
      <image:caption>A beautiful evening practice to unwind from a busy day and set yourself up for a blissful sleep.. Practice now</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/541e8f00e4b09194f767acdf/1413521500688-IPQMCX970SEQ78J4C0M1/IMG_3107.JPG</image:loc>
      <image:title>Watch - STIL muse Q&amp;A</image:title>
      <image:caption>So grateful to be a muse and talk with likeminded healthy people, read more...</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/541e8f00e4b09194f767acdf/1413521980860-695SIUGJ2DUI3JA658HZ/333839_10150323926405448_1985636931_o.jpg</image:loc>
      <image:title>Watch - All Blacks- Pre RWC yoga</image:title>
      <image:caption>Wow the day before the Rugby World Cup final I got to take a few select All Blacks and supports though a yoga practice before the big game!</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/541e8f00e4b09194f767acdf/1416734152692-M5ARV6OTZFGYEM8IGSDK/IMG_0658.JPG</image:loc>
      <image:title>Watch - The Raw Kitchen blog.  August 2014</image:title>
      <image:caption>I love the raw kitchen cake, read more of our conversation on yoga and wellness. Read now</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/541e8f00e4b09194f767acdf/1416734320281-XVV20GG2STRDY8CI5XG2/move.jpg</image:loc>
      <image:title>Watch - Sanceuticals good morning yoga</image:title>
      <image:caption>Want to wake up get up and get energised, I share a few key yoga poses to start the day. Read more</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/541e8f00e4b09194f767acdf/1416734546077-KZUSL6K1OCKSAOJ0SHPW/IMG_6903.JPG</image:loc>
      <image:title>Watch - Wanderlust in the city 2014</image:title>
      <image:caption>I talk to NZgirl about all things Wanderlust straight after I finished teaching on the main stage at Wanderlust in the city Auckland. Read now</image:caption>
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    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/541e8f00e4b09194f767acdf/1416774809963-3YAZLP7ASLDE2O29GG2T/4.jpg</image:loc>
      <image:title>Watch - Bluffers guide to yoga</image:title>
      <image:caption>Yoga in NZ is growing so fast, here's the bluffers guide to set yourself up and look like a pro! Read now</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/541e8f00e4b09194f767acdf/1416774916012-DYSHC81Z5VIOL7OI5CSQ/SCCZEN_230313HOSMCACRO02_620x310.jpg</image:loc>
      <image:title>Watch - Acro Yoga</image:title>
      <image:caption>NZ Herald features AcroYoga's debut into NZ. Read here</image:caption>
    </image:image>
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