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what's up everyone welcome to yoga with

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Adriene I'm Adriene today on the

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foundations of yoga series we have

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goddess pose or God pose or why can't it

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just be goddess pose my guys definitely

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do the goddess pose I mean it's 2015 you

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know we can all tap into our inner

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goddess anyway this is a fierce pose who

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cares what it's called it's an awesome

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pose to strengthen the lower body get

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that Yoga booty that everyone's talking

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about and tone everything really but

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also I love this pose because it's super

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fierce it invites warmth which is great

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in the cold seasons it's also great if

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your mind is just kind of a blunder it's

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really great to just kind of focus

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concentration and breath really get into

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your core energy and find what it feels

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good so let's learn it from the

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foundation let's hop on the mat and get

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started

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all righty so let's start in a Mountain

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Pose bring your feet together stand up

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nice and tall bring the hands together

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at your heart take a deep breath in

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exhale long breath out inhale deep

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breath in exhale hands to waistline deep

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breath in lift through the front body

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deep breath out just sneak it in a

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little breath here inhale in and on your

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exhale step the feet out wide so we're

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going to step the feet out about four

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feet actually you know this is going to

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be different for everyone so go ahead

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and send your arms out and about

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underneath your wrist is a great place

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to align the heels or the ankles great

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then bring your hands back to the waist

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we're going to turn the heels in and the

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toes out so the toes are going to point

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towards the corners of your mat here

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it's about forty-five but don't get

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obsessed with a degree here just kind of

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pay attention to what's going on in the

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feet the ankle let that information

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travel up through the bones and muscles

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of the legs and then to the pelvis very

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important here bring your hands back to

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the waistline ready and we're going to

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tuck the pelvis so soft bend in the

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knees here as you do that so just right

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we're working foundation so really

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building from the ground up here so

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again you can lock the knees out just a

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hair so you can notice oh yeah I'm going

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to softly bend the knees and allow the

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pelvis to tuck in so we kind of bury the

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tailbone here the tailbone goes down the

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front body lifts up and here we are

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close your eyes if you're feeling brave

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and just notice what's going on with the

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feet are you kind of crashing into the

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big toe or the ball joint of the big

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toes can you roll out to the outer edges

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of the feet and try to even it out so

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that we're spreading through both the

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inner arches and the outer edge then

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best you can draw energy up from the

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arches here as you tuck the pelvis and

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begin to bend the knees

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bit deeper hands still in the waistline

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here great now the knees are going to

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want to roll in but we've already done

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our foundation work on the feet so keep

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maintaining that strong awareness in all

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four corners of the feet so that the

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knees can stay in line with the heels so

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you might just take a quick peek down my

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friends and see if you can see your big

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toes cool now let's go ahead and

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straighten for a second let's be real as

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we work this you're not going to nail it

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right away because maybe the hips aren't

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warm maybe you've been practicing this

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another way for a while maybe this is

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brand new so try to enjoy just the

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experience of learning the foundations

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and I think you'll grow your practice in

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a way that feels good that way and also

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you'll want to return to your mat and

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you'll want to take on the challenge of

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asana with the right intention okay so

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it should be fun it should feel good and

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it should be fun so try not to be hard

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on yourself if you're like hold my hips

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so let's go through that little ditty

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again spreading awareness through the

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feet all four corners then soft bend in

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the knees so that we can tuck the pelvis

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bury the tailbone lift to the front body

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heart stays lifted hands on the

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waistline here bend the knees now this

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time we're going to keep traveling up so

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we're pressing into all four corners of

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the feet spreading awareness

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particularly to the outer edge - as we

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draw up from the inner arches so that

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the knees don't collapse in now this

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does take a bit of flexibility in the

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hips

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lots of strength this is a great toner

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for the whole lower body so good for

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trimming and toning a lower body really

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the whole body but um we'll continue the

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journey up tops of the thighs guys thigh

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bones are kind of wanting to roll in

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with the feet but because we've done

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such a great job on our feet tops of the

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thighs are able to roll out or start the

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process right ah now we're getting in

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deep to this plie here whoo my legs are

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talking this is a fierce pose lean into

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it hug the lower ribs in hands are still

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in the waistline beautiful slowly

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release here we go again connect to the

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feet soft bend in the knees

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tuck the pelvis lift the heart this time

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we're going to send the arms out wide

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inhale in exhale bending at the elbows

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palms face forward shoulders and elbows

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in alignment so this is kind of a

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traditional version of this pose here we

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breathe in deeply exhale completely

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staying connected from the soles of your

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feet all the way to the crown of the

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head take one more deep breath in here

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tops of the thighs are rolling down

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tailbone down front body lifts and then

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exhale release this time bring your

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hands to your heart catch your breath so

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without a doubt this pose is a challenge

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for the body and also the mind right

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strike again ready inhale keep the palms

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at the heart center this time exhale

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going through your feet drawing energy

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up from the arches bending at the knees

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tops of the thighs roll out tailbone

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tucks under front body lifts lengthen

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through the crown maybe this time just

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maybe you sink a little deeper

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imagine leaning up against the wall the

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head over the heart the heart over

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pelvis here so what tends to happen is

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this see if you can bury the tailbone

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underneath a little bit more and lift so

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you might not go as low to start keep

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breaths here if you're feeling crazy you

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can bring the hands to the waistline

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here you got it if you're feeling brave

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open out lift from the armpit chest

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connect to your strength maybe you sink

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a little bit deeper

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one more breath you got it stick with it

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and then gently release hands to the

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heart

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straighten the legs deep breath in

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exhale let it go shimmy the feet back

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underneath you Mountain Pose

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awesome job alright my friends so that

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was goddess pose or God pose or tap into

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your inner power pose awesome work again

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this is a great way to learn the poses

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if you're going to public class or maybe

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just started a home yoga practice

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welcome yay foundations of yoga series

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is your friend it's an index there it's

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free for you to use to take the time and

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slow it down and make the poses your own

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and of course build them in a safe and

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happy friendly loving way right be good

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to your body so comb through the other

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foundations if you're interested let me

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know how it goes if you have any

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questions or comments about goddess pose

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leave them down below be sure to

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subscribe to the channel if you haven't

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already and I'll see you next time they

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can care less