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Alright and 2013
is the year of the snake.

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So as a little bonus track, 
we are going to learn

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Cobra Pose or Bhujangasana.

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Alright, so hop on the mat and
let's learn Cobra. Here we go.

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(gentle guitar music)

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Okay, so for Cobra, I'm going 
to come onto my front, my belly.

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Like so.

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Of course, often we 
will lower down,

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Chaturanga, or you know,
all sorts of yummy transitions


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into this posture, but we're 
gonna stick with the basics.

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Just learn a little 
bonus Bhujangasana today.

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So, I'm gonna 
come onto my belly.

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Foundations of yoga.

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Even my uterus alignment
that I learn in Mountain Pose,

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I can use here on my belly. 
So, tucking my pelvis in,

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drawing my navel 
towards my spine.

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For this beginning posture,

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keep my heels hip width apart.
I'm going to press the tops of my

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feet firmly into the earth.

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You know, and 
God is in the details

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or the devil's in the details. 
Choose your side.

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But I'm gonna press not just
the tops of my feet into mat,

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but all the way extend 
through my pinky toes.

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So, I have this bright, bright
beautiful awareness of my feet.

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Pressing into my pelvic bone,

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drawing my navel 
towards my spine.

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What else do I do in my
universal alignment, in Tadasana?

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I roll my shoulders 
forward, up and back,

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I hug my elbows in,

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squeeze my shoulder 
blades in together and down.

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Then I'm gonna inhale in,

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extend through the crown of 
the head, exhale with my palms

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underneath my shoulders.

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I'm going to slowly 
kiss my forehead to the mat.

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So, now I'm prepped 
for my posture.

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On an inhale, I'm gonna 
press into all 10 fingerprints.

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And then press 
into my foundation,

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that which is 
touching the earth.

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Squeeze my 
shoulder blades together

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and nice and slow here, 
especially for beginners,

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nice and slow.

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For everyone really,
it's nice to take a 


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nice slow breath in.

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Baby Cobra as I lift up.
Heart is extending forward.

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I am not crunching 
in my shoulders.

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I'm not pinching in my neck

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and there's not need
to overdue this posture.

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Okay, so, as just a 
little beginners tool,

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I'm wanting to 
see if I can extend

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that awareness 
through my entire spine.

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So, I'm wanting to 
get a nice, long line

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from the crown of the head

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all the way to the 
tip of the tailbone.

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So, if I'm crunching here,

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that's kind of 
cutting this area off.

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Eh, it hurts.

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So, here we go again.

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Let's come forehead to the mat.

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Press into my foundation.

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Hug my elbows in.
Spreading awareness

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through the palms 
and the tops of the feet.

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Pressing my pubic 
bone into the ground.

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From my foundation, 
even here, I begin to lift up.

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So, I'm not really 
putting a lot of weight

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in my hands or my feet,
but using them to press

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up and out of, 
but not collapse into.

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A lot of times people 
muscle into this posture.

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(whining in Spanish)

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And we end up with this thing.

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And we're like eh, in the arms.

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So, even if you don't 
make it up as high at first,

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we're building the 
strength in the back

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so that eventually 
we can grow tall here

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and be effortless and 
beautiful and have lots of space

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in the spine, lots of space
between the ears and shoulders.

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But this takes time, man.

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This takes so much time
and lots of full breaths. 


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So, take your time.

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Inhale, baby Cobra.
Here we go.

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Pressing into the foundation, 
one last time here.

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I look forward, squeezing
my shoulder blades together,

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pressing into my foundation.

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You can even turn your 
palms up to just check in

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with the reality, 
like, are you using

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your arms to muscle 
into this posture?

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Or are we slowly, 
mindfully building

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strength in the back?

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On an exhale I'll float it down

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and then I like to 
move in a little flow here

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to warm up my back.

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Maybe I grow to a mama Cobra.

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And then maybe, 
eventually in time,

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I squeeze my elbows to the side

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and move into 
my big daddy Cobra.

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But all in time.

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So...

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Check in, see 
where you're at today.

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Happy New Year 2013, 
the year of the snake.

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In kids yoga we 
get in this posture

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and we come up and go (hiss).

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It's kind of fun so,

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if you want to tap 
in to your inner child,

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you can try that 
(hissing) hissing sound.

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(gentle guitar music)